Hearty and “Creamy” Slow Carb Tomato Soup

This soup is a lot more filling and a lot more kick than a traditional tomato soup, making it great for lunches.  The chickpeas add protein and fiber to keep you full, and they also give the soup a nice creamy texture.  The chilli flakes are what make it special and give it a little punch.  You can add less chilli if you don’t like spice.

The original recipe calls for white cannellini beans, and I later swapped it out for chickpeas by accident (I just happened to open the wrong can of beans.)  What was actually a mistake turned out to be an improvement.  The chickpeas give the dish a creamy texture, and there’s no white bean “skins” floating loosely in the soup which was a problem I had with the original recipe.

You can make a batch at the beginning of the week and portion it out into smaller pyrex containers.  It goes great with a small salad, and while it does have plenty of protein, you may want a side of grilled chicken breast, or you can even add some shredded chicken breast straight into the soup itself.

Source:  adapted from Giada De Laurentiis’ recipe  “Hearty Tomato Soup with Lemon and Rosemary”

Slow Carb Soup Recipe

Hearty and “Creamy” Slow Carb Tomato Soup

(Serves: 4-6 servings)


  • 2 Tbs olive oil or macadamia nut oil
  • 1 onion, peeled and chopped
  • 2 carrots, peeled and chopped
  • 3 cloves garlic, chopped  more if you like garlic!
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 28-ounce can crushed tomatoes
  • 3 cups chicken or veggie stockmake sure to check for sugar and other hidden additives if using store-bought stock!
  • 1 bay leaf
  • 1 1/2 teaspoon, minced or dried rosemary or a dried Italian herb blend
  • 1/2 teaspoon red pepper flakes ~ more if you like things spicy!
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • Lemon zest (optional)


  1. Put olive oil in a large soup pot over medium-high heat. Add the onion, carrots, and garlic and cook until the vegetables are tender, about 5 minutes.
  2. Add the chickpeas, tomatoes, broth, bay leaf, rosemary (or Italian herbs) and red pepper flakes.
  3. Bring the soup to a boil over high heat, then reduce the heat to low and simmer for 30 minutes, covered.
  4. Remove the bay leaf.  Use an immersion blender to puree the soup until smooth.  Alternatively, you can puree the soup in a blender in batches, but be careful – it will be hot and messy!
  5. Return the soup to a soup pot and keep warm over low heat. Season with salt and pepper to taste.  Serve immediately or this will keep for a few days in the fridge.
  6. You can serve with a bit of crème fraiche and lemon zest to add even more zing.

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About Jason

Working on my own fitness, I love sharing with you what I find. You might recognize me from Finding My Fitness.

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4 Responses to Hearty and “Creamy” Slow Carb Tomato Soup

  1. KBarker May 19, 2011 at 6:58 am #

    This is incredibly delicious! I used chicken broth (only one can) and a can of garbanzo beans and it came out FANTASTIC! Thanks for the recipe!

  2. Megan September 10, 2012 at 12:31 am #

    Can’t wait to try this! I’ve been on the slow carb diet for a few weeks now and I’m getting bored so I’m so glad I found your website!!!

  3. meow-kitty October 7, 2015 at 2:07 am #

    how is this low carb? last time I checked chick pea’s are loaded with carbs! its a great soup but don’t say this is low carb…because you will destroy peoples diets.

    • Jason October 20, 2015 at 8:05 am #

      I didn’t call it low carb. 🙂 Slow carb is different. It doesn’t pretend to be low carb. The difference is these carbs digest slowly so they don’t spike insulin like sugar and grains do.

      So yes, if you’re doing strictly low carb, don’t eat this soup!


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