This Creamy Tomato Hummus Soup is an ideal cold-and-flu season remedy—rich in antioxidants and packed with immune-supporting ingredients to help keep you healthy all season long.
I always miss summer, but I love the start of fall—cooler air, colorful leaves, cozy sweaters, and comforting soups. Unfortunately, fall also ushers in cold and flu season. This Creamy Tomato Hummus Soup is a simple, nourishing way to fend off seasonal sniffles. It blends bold flavor with ingredients chosen to support your immune system: garlic, fresh ginger, turmeric, carrots, leafy greens and chickpeas provide antioxidants, anti-inflammatory benefits, fiber and plant-based protein.
The soup is straightforward to make and uses pantry-friendly ingredients like canned tomatoes and vegetable broth, plus some hummus and coconut milk to achieve a rich, velvety texture. Hummus adds body and a hint of chickpea flavor, while coconut milk keeps the soup creamy without dairy. Roasted, spiced chickpeas on top add a crunchy contrast and make the bowls feel extra satisfying.
Why this soup is good for you
This recipe leans on aromatic vegetables and warming spices. Garlic is the star for both flavor and its antioxidant properties; ginger and turmeric add a spicy warmth and have well-known anti-inflammatory qualities. Carrots supply beta-carotene, which the body converts to vitamin A, supporting immune health and general wellbeing. Together, the sautéed onion, celery, carrots, garlic and ginger create a comforting, savory base—exactly what you want when you’re feeling under the weather.
Chickpeas provide plant-based protein and fiber; using hummus in the soup contributes creaminess and helps thicken the broth so a smaller serving leaves you satisfied. The tomato base delivers vitamin C and lycopene, adding both bright acidity and depth to the finished soup.
Great for meal prep
This soup makes a large batch and improves overnight as the flavors meld, so it’s excellent for weekly meal prep. It refrigerates well for several days and freezes beautifully in portions—perfect to pull out when you want something warming and quick. The roasted spiced chickpeas can be made ahead too; they store well in an airtight container and double as a snack or crunchy salad topper.
Simple variations: swap regular hummus for roasted garlic hummus for a deeper flavor, use light coconut milk for lower fat, or add a handful of leafy greens near the end of simmering for extra nutrients. Adjust spices and salt to taste.
This recipe is vegan and gluten-free and can be ready in about 30–40 minutes. It’s comforting, flavorful, and designed to make you feel nourished whether you’re fighting a cold or simply craving a cozy bowl.
If you try this Creamy Tomato Hummus Soup and enjoy it, please leave a rating and share a photo of your version—I love seeing how people make recipes their own!
Creamy Tomato Hummus Soup
Prep Time: 5 mins | Cook Time: 30 mins | Total Time: 40 mins | Servings: 6
Rating: 5 from 3 votes
Ingredients
- 1 Tbsp olive oil
- 1 yellow onion, chopped
- 2 stalks celery, chopped
- 1 cup baby carrots, halved
- 5 cloves garlic, minced
- 2 Tbsp fresh ginger, grated
- 1 1/2 cups vegetable broth
- 2 (28 oz) cans whole tomatoes
- 1/2 cup traditional hummus (or roasted garlic hummus)
- 1 (13.5 oz) can coconut milk
- 1 tsp salt (adjust to taste)
- 1/2 tsp turmeric
- 2 tsp paprika
- 2–3 sprigs thyme
For the spiced chickpeas:
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 Tbsp olive oil
- 1 tsp cumin
- 1/2 tsp chili powder
- 1/4 tsp paprika
- 1/2 tsp salt
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium-high heat. Sauté the chopped onion, celery and carrots, stirring occasionally, about 5 minutes, until softened.
- Add the minced garlic and grated ginger and cook for another 2–3 minutes until fragrant.
- Pour in the vegetable broth, canned tomatoes, hummus, coconut milk, salt, turmeric, paprika and thyme. Stir to combine and bring the mixture to a boil.
- Reduce heat, cover, and simmer for 20–30 minutes to let flavors meld and vegetables soften.
- While the soup simmers, prepare the spiced chickpeas: dry the rinsed chickpeas with a towel. Toss them with olive oil, cumin, chili powder, paprika and salt. Spread on a baking sheet and roast at 400°F (200°C) for 25–30 minutes, shaking the pan halfway through until crunchy.
- After simmering, let the soup cool slightly. Working in batches if necessary, transfer soup to a blender or use an immersion blender and puree until smooth. Adjust seasoning to taste.
- Ladle the soup into bowls, top with roasted spiced chickpeas for crunch, and serve warm.
Nutrition
Serving: 1 1/2 cups | Calories: 304 kcal | Carbohydrates: 21.1 g | Protein: 5.8 g | Fat: 20.8 g | Saturated Fat: 14.4 g | Sodium: 771.5 mg | Fiber: 4.5 g | Sugar: 7.7 g
Nutrition information is automatically calculated and should be used as an approximation.
Enjoy this soup as a cozy weeknight meal or keep portions in the freezer for when you need a quick, nourishing pick-me-up. It’s comforting, flavorful, and designed to be both satisfying and gentle on the stomach—an excellent addition to your seasonal wellness routine.