Main image of Chickpea and Rice Tortilla Soup

Chickpea and Rice Tortilla Soup

40 min

Meal

Soup

A hearty soup with crunchy, salty tortilla chips. It's wholesome and super easy to whip together. The perfect comfort meal!

Servings

Total

40 min

Prep

10 min

Cook

30 min

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sesame

Ingredients

Soup

  • 1 Tbsp (15 mL)
    vegetable oil
  • 1
    medium onion, finely chopped
  • 4
    cloves garlic, minced
  • 2 cups (480 g)
    canned diced tomatoes
  • 2 Tbsp (16 g)
  • 6 cups (1440 mL)
    boiling water
  • 2
    vegetable bouillon cubes, crushed
  • 2½ cups (462 g)
    cooked chickpeas
  • ¾ cup (150 g)
    uncooked white rice, rinsed
  • ¼ tsp (2 g)
    salt, plus more to taste
  • ¼ tsp (1 g)
    ground black pepper, plus more to taste

Tortilla chips

  • 4
    large (25 cm) tortilla wraps
  • 1 Tbsp (15 mL)
    vegetable oil
  • ½ tsp (3 g)
    salt
  • ⅛ tsp
    ground black pepper

Optional garnish

  • fresh cilantro
  • lemon slices
  • sliced chili pepper
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Directions

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  1. Heat a large pot over medium-high heat, and add the oil, onion and garlic. Give it a stir and let it cook for 2 - 3 minutes, or until translucent.
  2. Add the tomatoes and burrito spice mix and let it cook for another 2 minutes. Stir occasionally.
  3. Next, add in the water, bouillon cube, chickpeas, rice, salt, and pepper. Stir.
  4. Bring the soup to a simmer and let it cook uncovered for 15 - 20 minutes, or until the rice is fully cooked.
  5. Preheat the oven to 390°F (200°C) and line a baking tray with parchment paper.
  6. Cut each tortilla into 12 pieces and transfer the pieces to a large bowl.
  7. Pour the oil over the tortillas, and toss with your hands to gently coat each piece of tortilla with oil. Then sprinkle over the salt and pepper and mix again with your hands to gently massage the spices in to coat.
  8. Lay the pieces in a single layer over one or two parchment-lined baking trays. Crowding all the pitas onto one tray can cause the chips to steam rather than roast, which might prevent them from getting crispy.
  9. Bake in the oven on the middle and lowest rack for 3 - 4 minutes. Then remove from the oven, give it all a flip, then return to the oven to bake for another 3 - 4 minutes. Remove from the oven when the edges of the chips are toasted. Keep an eye on them during baking because they can easily over toast.
  10. When the soup is done, taste and add more salt and pepper if desired. Serve with baked tortilla chips. Enjoy!

Storage

  • The soup can be stored in an airtight container in the fridge for up to 4 days.
  • The tortilla chips can be stored in a container on the counter for up to 3 days.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains 45%

uncooked white rice

large (25 cm) tortilla wrap

Proteins 26%

cooked chickpeas

Fruits & Veggies 29%

medium onion

clove garlic

canned diced tomatoes

Calcium
No significant sources of calcium
Fat

vegetable oil

vegetable oil

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Madeline - Sept. 22, 2021, 2:17 a.m.

I love this soup! So easy, filling and delicious! It's becoming a go-to recipe for me. Also be sure to make the chips with it!


Shona - Sept. 7, 2021, 3:30 a.m.

I am obsessed with this recipe! It was so easy, quick, and cheap. It froze and reheated really well, too which made it perfect for meal prep :)


Laurie - Sept. 6, 2021, 4:36 p.m.

It's good, it's filling, it's cheap and most important of all, my family liked it.


Pippilotta - Sept. 1, 2021, 2:35 p.m.

This "soup" is such delicious and even better on the day after. I would recommend it for meal prep!


Charlotte - Aug. 28, 2021, 5:52 p.m.

I made this today and I am so glad that I did! It is so delicious! At first I was a bit reluctant to make soup as it is still 'summer' but the temperatures here are not high at all and I was too tempted. I think this is my favourite recipe out of all the recent PUL budget meals and I will be coming back to make it again I can guarantee. It is too tasty not to! ❤❤

PUL Team - Aug. 29, 2021, 1:42 a.m.

Aw we appreciate this so much, Charlotte, you're too kind! Happy cooking☺️


Eve Cogan - Aug. 27, 2021, 1:39 p.m.

Yummy, filling and easy!


Beth - Aug. 22, 2021, 2:17 p.m.

This was one of my favourite dishes from the vegan budget challenge! It was so simple and delicious and those tortilla chips really made it! I used fusilli pasta instead of rice and added some cheese to it at the end as we're not vegan, and I cooked the chips for only about 7 minutes total until they were just golden, and my husband and I loved it. Will definitely be adding this to the regular rotation!

PUL Team - Aug. 25, 2021, 5:19 a.m.

We're so thrilled you enjoyed the recipe, Beth! Happy cooking 💚


Saf - Aug. 18, 2021, 2:50 p.m.

Made this the day after you posted but swapped rice for pasta and it was awesome!!!


Lia - Aug. 17, 2021, 9:06 p.m.

Made this last week and I'm making it again now! Tastes delicious, is super affordable and quick/easy to make 😃 10/10 recommend!


Lauren - Aug. 15, 2021, 6:57 p.m.

This recipe is a bowl of comfort. The flavors are wonderful and the overall texture is lovely. I used the the Mexican Inspired Spice mix recipe, also from this website, as my spice combination since I keep it in my pantry already. This was a very quick and easy meal to prepare. I will be adding it to my regular rotation. Thank you Sadia (and team) for providing such simple and delicious meals.

PUL Team - Aug. 16, 2021, 3:32 a.m.

Love the idea to use the Mexican spice mix! Thank YOU, Lauren for being here 🥰


Anaïs - Aug. 13, 2021, 1:11 p.m.

I just turned 28 a few days ago, and my goal for this new year of life is to tend to veganism. I've been eating vegetarian for almost 10 years now, but I want to go even further to protect our beautiful planet and lovely animals. All your work through your videos and website is going to help me so much, taking off the pressure of finding recipes etc. Thank you for all you do, your energy, and how you & your entire team make this world a better place! Los of love you way!

PUL Team - Aug. 14, 2021, 6:16 a.m.

Happiest of birthdays, Anaïs! Thank YOU for the kind words and for being part of our PUL family. We're so honoured to be part of your journey with food ✨💚


Liv - Aug. 13, 2021, 11:02 a.m.

This was incredibly delicious and so easy to make!! Will certainly make this again! Always love PUL recipes, but this is my absolute favourite! Thank you Sadia! 😊


Jen - Aug. 11, 2021, 2:33 a.m.

Made this for dinner, it is so delicious! I used half black beans, half chickpeas, because that's what we had on hand, and it came out really well! I also added some carrot for some extra veg which was lovely. Thank you for this ultra budget friendly meal, I am looking forward to trying more! <3

PUL Team - Aug. 11, 2021, 3:02 a.m.

Thank YOU, Jen, for the kind words and review! Happy cooking 😃


Line - Aug. 9, 2021, 8:22 p.m.

I made it today and it was really delicious miam miam


Kayla - Aug. 9, 2021, 12:54 a.m.

Super easy, simple and delicious!!! For my family we pretty much have all of these ingredients as staples in our pantry which makes this the perfect meal for when we haven't gone grocery shopping in awhile. I loved the idea of using prepackaged spice blends to add multiple spices at the same time, don't know why I never thought of that before, thanks for the tip!! Again, it's super yummy for being so easy, it doesn't get much better than that!

PUL Team - Aug. 10, 2021, 2:34 a.m.

So thrilled the soup was enjoyed, Kayla! Thanks a bunch for for sharing 🌻


Hana - Aug. 6, 2021, 10:43 p.m.

Delicious Sadia! Just made it for myself & my partner and we loved it! He is Dutch, survives off cheese+bread and dislikes all legumes...so needless to say, I was a bit worried. He not only asked for seconds but requested I make it again regularly! So happy I finally got him to eat chickpeas (all thanks to you!)

The combination of the bouillon + spice mix gives it so much flavor. I sautéed a chopped carrot along with the onions & garlic for some extra veggies and sweetness. Also topped off our bowls with a little bit of shredded vegan cheese & cilantro (& the tortillas of course), + some spinach for myself.
Highly recommend!

PUL Team - Aug. 7, 2021, 3:13 a.m.

Aw thank you for the glowing review, Hana, it means so much! We're so glad that you and your partner enjoyed this one 😃


Alekhya - Aug. 5, 2021, 6:40 p.m.

I'm definitely looking to try this one out!
I notice that many of your recipes use vegetable bullion cubes but they're not available where I'm from.
What can I use as a substitute?

PUL Team - Aug. 5, 2021, 10:07 p.m.

Thanks for the question, Alekhya! You can substitute the cube and water in recipes for vegetable stock or broth. Just give it a taste test, and add more salt if you think it needs it 🙂

Alekhya - Aug. 6, 2021, 8:12 a.m.

Thanks for the reply. Will definitely try that out. But are there any spices that I can use as substitutes?

PUL Team - Aug. 7, 2021, 1:52 a.m.

Hi Alekhya, we haven't tested it out, but onion powder, garlic powder, salt, and pepper come to mind. There may be some recipes online as well! Do let us know if you experiment with it 😃