The weather has finally turned in Southern California! In my world, that means it is “bug-in-a-rug” soup season! As much as I mourn the loss of “Hot Summer Nights”, daylight savings, and sunshine, I do look forward to cuddling up in front of the fire with a delicious bowl of steaming soup. Those of you who know me will say that it doesn’t need to be Winter for me to extoll the virtues of a healthy bowl of soup, and you would be right. Whether, it is “Winter, Spring, Summer, or Fall” a delicious bowl of soup (hot or cold) never ceases to satisfy me. It is the ultimate comfort food that seems to nourish the body and the soul. But aside from the romantic “warm and fuzzies”, soup is practical! It is quick, easy, hearty, nourishing, delicious, nutritious, and dead easy to make!

I thought I would sneak this cheeky soup recipe in before we step into full "holiday acidic orgy" mode. I shared this soup in my recent guest post on Pineapple Shave Ice, and almost forgot to share it here until I was asked to enter the Hostel Bookers Backpacker recipe competition, where people from all over the world are submitting easy tasty recipes that can be made quickly in a backpacker's hostel kitchen. People have submitted everything from breakfast omelettes, sandwiches and frittatas; to delicious pasta and noodle dishes; salads, stir-fries, desserts, and drinks.

I thought this chickpea and rosemary soup would be perfect for the competition. Not because it the most interesting gourmet recipe I make, but because it is the easiest recipe on the planet! I also feel like soup levels the playing field in the kitchen. Absolutely ANYONE can make this in minutes.

I've been making this dish with joy for over 20 years, ever since my college days. The other major reason I chose this recipe is that it can be made with fresh or canned ingredients, making it versatile for all kinds of situations. It is a fantastic soup for backpacking when you have limited kitchen tools or supplies; and it is a great recipe for camping! It is also wonderful for those of you preparing meals on a budget at home. One of the other fantastic advantages of this soup is that it is allergy-friendly. It is gluten free, dairy free, egg free, nut free and soy free. A delicious recipe that most people can enjoy. For those people allergic or not partial to chickpeas, this soup works well with other white beans. 

I prefer to cook fresh dried chickpeas and use fresh tomatoes in this recipe. However, if you are not near a market, or get home late, just grab a can of crushed organic tomatoes and two cans of chickpeas and you can be enjoying a protein-rich meal in under 15 minutes. You can also add in some more fresh vegetables if you want to make it more hearty. This soup also fares well with a dash of fresh chilli too! 

I will say that if you want this soup to taste exactly like mine, the vegetable stock/broth that you use is important. Not all stocks were created equal. They really do vary in quality and taste. I always use Massel vegetable stock, which I believe is superior in quality and flavour. Massel stocks are vegan, gluten free, lactose free, kosher and free of MSG. When I don't make my own home made stock (I really do need to post that recipe) I always use Massel stocks. I actually prefer to use the stock cubes so I can control the strength. I use 1 stock cube for every 2 cups of filtered water. 

This simple recipe makes a great little starter or a full meal. For a more filling meal I add in a scoop of brown rice, millet or quinoa into the soup, or enjoy it with some slices of thick crusty bread. Either way, this simple soup is a winner. Enjoy! From my table to yours.

“Mmmm, you’ll find tasty recipes like these in the Backpacker Recipe Guide.

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Cheeky 10 Minute Chickpea and Rosemary Soup

  • 2 - 3 cups cooked chickpeas (1 or 2 15 oz / 425 gm tins)
  • 2 cups chopped fresh tomato coarsely pureed in the food processor or 1 tin (145 oz/411gm) of crushed tomatoes
  • 3 cups vegetable broth (I use Massel)
  • 1/2 cup chopped green onion
  • 1 Tablespoon chopped fresh rosemary (about 2-3 sprigs)
  • 2 Tbsp finely chopped fresh garlic
  • 2 Tbsp olive oil
  1. Heat the olive oil in a large pot over a medium heat and lightly sauté the green onion and garlic for just a few minutes.
  2. Add in the tomatoes and the rosemary and simmer for a few minutes. Then add in the vegetable broth and the cooked chickpeas.
  3. Bring to the boil and then simmer for about 10 minutes to allow the flavours to infuse.
  4. Ladle the soup into bowls and garnish with freshly chopped continental parsley and finely chopped spring onions.
  5. Serve with scoops of grain or crusty bread. YUMMO!
  6. This recipe serves about 4 people.


Avoid sticky garlic

When chopping garlic into fine pieces, it can leave you in a sticky situation. The garlic sticks to your knife, your fingers, and the board. To avoid this – simply rub a tiny drop of olive oil onto the blade of your knife and a few drops onto the garlic cloves. The oil coats the garlic and stops it from sticking.

This soup looks so gorgeous and so easy! YUM!


Yes! You would LOVE this soup.
Can’t wait to feature on of YOUR amazing vegan recipes! Happy Holidays :)

Rain in LA = Soup in my belly. Hmmmmm. Dinner tonight is all sorted. Thanks Tess…yet again. This recipe looks so delicious and is just perfect for a rainy Sunday night…brrrr.


Hey! Glad you are giving this one a go.
It will become a staple in your “quick dinner” repertoire. SO easy and SO good! xx

I made this soup with my boys tonight and we ate it with brown rice and it was a hit. Super easy!


OH, I am so pleased you all liked this super easy soup. I LOVE it! Oink Oink :)

I am a soup girl and now living back in MN try to find as many ways to be creative in my soups as possible.  I love how easy the ingredients look!!! And, being where the weather has produced our first snow last week, I will more likely use the canned chickpeas and tomatoes.  I cannot wait to try this soup.  I was first introduced to chickpeas when I went on a trip to Israel but I love that Tess is adding rosemary to them for spicing it up. Wouldn’t have even remotely thought of that combo!! Hats off to Tess for always coming up with something brilliant in the kitchen!!


Hey Tara
Thanks for trying this soup.
I am glad you enjoyed it.

We made this for lunch today before we made the eggnog and it was great. We put a couple of scoops of quinoa as you suggested and it was very filling. Next time we are going to use rice noodles and add some more vegetables.


I love how you and your girlfriend are embracing this new lifestyle and trying all of the super easy vegan recipes. Happy First Vegan Thanksgiving!

YUM! Self-confessed soup fanatic here!!! This one is a winner!!!  SO simple yet unbelievably delicious!! The holidays are just so busy, don’t you think? Sometimes there is no time to cook at all!!! I really love that this recipe is just SO quick and easy!!! I’ll always make time for great soup! ;)  Chickpeas make the perfect winter munchies and the rosemary gives it a really original, different flavour?! Impressed? Oui! Bravo Blender Girl!!!!


This was amazing!! Impressed the little ones with this soup last night, they had no idea it was healthy for them! *Insert evil laugh here


LOL MonkeyPig and DaddyCook.
I am glad you enjoyed this super easy soup!

looks yummy and delicious! thanks for the great recipes! I am going to try this!


Great! Can’t wait to hear what you think!

Hi :) New piggy here! Congratulations on a brilliant website. I am loving it :) I am browsing the recipes and can’t find information on how many servings this and other recipes will make. Can you please help me with this? :)


Hey Piggy Clara!
Welcome new piggy :)
I am sorry, I am terrible about putting the servings. THANKYOU for reminding me.
This recipe serves about 4 people.
I will revise the other recipes that don’t have portions! Great to have you here :)

This looks so delicious.


Thanks! This is SO easy and a staple in my house. Enjoy :)

a friend gave me a bunch of fresh rosemary from his garden, so i decided to give this recipe a try.  i am amazed at how flavorful this simple soup is!  delicious!!!


I am so glad you enjoyed this Anna.
This recipe is SO simple and SO delicious.
Always a great combination :)

I made this and it came out like tomato soup but was still very good.  Just a couple questions - If using canned tomato’s how much? I’m confused by the 145 oz/411gm.  Also, are the chick peas supposed to be soft?


Hey Alicia,
Sorry for the confusion.
This is a very quick cooking soup. You really only need to put it on the stove until all of the ingredients are heated.
If using tinned tomatoes, just one small tin is sufficient. Also, the chickpeas should already be cooked when you place them in the pot, and they should stay firm.
I hope this makes sense. Enjoy :)

Making this for lunch…today!


Great! Can’t wait to hear what you think!

Super yum!  We had a thunderstorm going on and this went perfect with it!


PERFECT! A big bowl of delicious soup and a storm outside. LOVE it. Thanks for sharing :)

Made this twice now and love it : )

Love soups and this one is pretty darn easy, thanks.


So glad you enjoyed this simple soup. I have been making it for years and love it.

Looks lovely! Would it work well with some chopped chard or spinach wilted in?

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