Go Back
Stack of homemade granola bars tied with twine featuring oats, almonds, and dried fruit on a wooden table.

Healthy Crunchies for the Manic Munchies: Roasted Red Pepper & Tomato Soup with Crispy Chickpeas

A vibrant, creamy roasted red pepper and tomato soup, naturally sweet and savory, perfectly complemented by crunchy, spiced roasted chickpeas and toasted pumpkin seeds, offering a satisfying bite for any craving.
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 4 bowls
Course: Main Course, Soup
Cuisine: Healthy, Mediterranean
Calories: 280

Ingredients
  

For the Roasted Soup Base
  • 2 large red bell peppers cored and roughly chopped
  • 1 pint cherry tomatoes halved (or 3-4 Roma tomatoes, quartered)
  • 1 medium yellow onion roughly chopped
  • 4 cloves garlic peeled
  • 2 tbsp olive oil
  • 1/2 tsp sea salt plus more to taste
  • 1/4 tsp black pepper freshly ground
For the Soup Finish
  • 4 cups vegetable broth low sodium
  • 1/2 cup fresh basil leaves packed
For the Crispy Chickpeas
  • 1 15-oz can chickpeas rinsed, drained, and thoroughly dried
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp garlic powder
  • Pinch cayenne pepper optional
For the Toasted Pumpkin Seeds
  • 1/4 cup raw pumpkin seeds unsalted

Equipment

  • Large baking sheet
  • Parchment Paper
  • Large Pot or Dutch Oven
  • Blender (immersion or standing)
  • Cutting Board
  • Sharp Knife
  • Measuring cups and spoons

Method
 

Roast Vegetables
  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
  2. On the prepared baking sheet, combine the chopped red bell peppers, cherry tomatoes, onion, and peeled garlic cloves. Drizzle with 2 tablespoons of olive oil, then season with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Toss well to ensure all vegetables are evenly coated.
  3. Roast the vegetables for 25-30 minutes, or until they are very tender and slightly caramelized at the edges. Stir halfway through.
Prepare Chickpeas & Pumpkin Seeds
  1. While the soup vegetables are roasting, prepare the chickpeas. Ensure they are thoroughly dried (pat them vigorously with a paper towel). In a medium bowl, toss the dried chickpeas with 1 tablespoon of olive oil, smoked paprika, ground cumin, garlic powder, and an optional pinch of cayenne pepper until evenly coated.
  2. After the soup vegetables have roasted for about 15 minutes, or on a separate baking sheet if preferred, spread the seasoned chickpeas in a single layer. Continue roasting alongside the vegetables for another 20-25 minutes, or until golden brown and crispy. If needed, bake for an additional 5-10 minutes after removing the other vegetables to achieve desired crispness.
  3. In the last 5-7 minutes of the chickpea roasting, spread the raw pumpkin seeds on a small, dry baking sheet or directly onto an empty spot on the main baking sheet. Roast until lightly golden and fragrant. Alternatively, toast them in a dry skillet on medium heat for 3-5 minutes, stirring frequently, until fragrant and slightly puffed.
Assemble Soup
  1. Carefully transfer the roasted vegetables (including any pan juices) from the baking sheet into a large pot or Dutch oven. Add the vegetable broth and fresh basil leaves.
  2. Bring the mixture to a simmer over medium heat, then reduce heat to low, cover, and let it cook for about 5-7 minutes, allowing the flavors to meld.
  3. Remove the pot from the heat. Using an immersion blender, blend the soup directly in the pot until completely smooth and creamy. If using a standard blender, carefully transfer the hot soup in batches to the blender (do not fill more than halfway), secure the lid, and blend until smooth. Return the blended soup to the pot.
  4. Taste the soup and adjust seasoning with more salt and pepper if needed. If the soup is too thick, add a splash more vegetable broth to reach your desired consistency.
Serve Dish
  1. Ladle the hot soup into bowls. Top generously with the crispy spiced chickpeas and toasted pumpkin seeds just before serving. Enjoy immediately for maximum crunch!

Notes

This soup keeps well in an airtight container in the refrigerator for up to 3-4 days. Store the crispy chickpeas and pumpkin seeds separately in an airtight container at room temperature to maintain their crunch; add them just before serving. For a richer soup, a swirl of plant-based cream (like cashew or oat cream) can be added after blending.