Chickpea Tomato Soup

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This Chickpea Tomato Soup is an easy, hearty soup, loaded with chickpeas and vegetables in every bite. Stove, slow cooker and Instant Pot directions provided.

This Chickpea Tomato Soup is an easy, hearty soup, loaded with chickpeas and vegetables in every bite. Stove, slow cooker and Instant Pot directions provided.

I love hearty soups with legumes such as this Minestrone, and this 16 Bean Soup with Ham and Kale (so good!). This chickpea tomato soup is so flavorful and perfect for a cold winter night.

Chickpeas (garbanzo beans) are loaded with nutrients such as fiber, protein and vitamins so it’s also a nourishing meal. Leftovers freeze well so it’s also a great make-ahead meal and perfect to pack for lunch on the go. I adore chickpeas and have been making this soup a lot, especially now that chickpeas are 0 Smart Points on the new Weight Watchers Freestyle plan! My husband on the other hand isn’t a fan of their texture, but he loves the soup!

How To Make Chickpea Tomato Soup

And since so many are asking, although I have and love my Instant Pot, I still love my slow cooker! I have the 6 Quart Hamilton Beach Set ‘n Forget Programmable Slow Cooker (affil link). I love it because you can adjust the time you want it to cook, and it automatically turns to warm when it’s done. It also has a probe for meat that automatically shuts off when done. I hated my old crock pot, it burnt everything and my food had a weird taste. This slow cooker is so great, I actually own several!

You can see more Soup Recipes here!

This Chickpea Tomato Soup is an easy, hearty soup, loaded with chickpeas and vegetables in every bite. Stove, slow cooker and Instant Pot directions provided.

This easy, hearty, one-pot meal, loaded with chickpeas and vegetables in every bite is so flavorful with and perfect for a cold winter night.
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5 from 37 votes
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Chickpea Tomato Soup with Rosemary (Instant Pot, Slow Cooker and Stove Top)

1
4
1
SP
215 Cals 9 Protein 36 Carbs 3 Fats
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
Yield: 6 servings
COURSE: Lunch, Soup
CUISINE: Italian
This Chickpea Tomato Soup is an easy, hearty soup, loaded with chickpeas and vegetables in every bite. Stove, slow cooker and Instant Pot directions provided.

Ingredients

  • 1 tsp olive oil
  • 1/2 cup chopped onion
  • 1/2 cup diced carrots
  • 1/2 cup diced celery
  • 2 garlic cloves, minced
  • 2 15 oz cans chickpeas, rinsed and drained
  • 1 28 oz can crushed tomatoes
  • 3 cups reduced sodium chicken broth, or vegetable broth for vegetarians
  • 1 fresh rosemary sprig
  • 2 bay leaves
  • 2 tbsp chopped fresh basil
  • fresh black pepper, to taste
  • 2 cups fresh baby spinach
  • 1/4 cup shredded parmesan cheese, plus extra optional for garnish

Instructions

Crock Pot Version

  • Heat oil in a large nonstick skillet over medium heat. Add the carrots, celery, onion, garlic and saute until tender and fragrant, about 6 to 8 minutes. Transfer to the crock pot along with the broth, tomatoes, chickpeas, parmesan cheese, and pepper. Add the rosemary, bay leaves and basil, cover and cook on low for 6 hours.
  • When done add the spinach. Remove bay leaves, rosemary sprig and season to taste with salt and black pepper. Ladle soup into bowls and top with extra parmesan cheese if desired.

Stove Top Version

  • Heat oil in a large pot or Dutch oven over medium heat. Add the carrots, celery, onion, garlic and saute until tender and fragrant, about 6 to 8 minutes. Add the broth, tomatoes, chickpeas, parmesan cheese, and pepper. Add the rosemary, basil and bay leaves, cover and cook on low 30 minutes. Add the spinach, cover and simmer until wilted, about 2 minutes.
  • Remove the bay leaves, rosemary sprig, and season to taste with salt and black pepper. Ladle soup into bowls and top with extra parmesan cheese if desired.

Instant Pot Version

  • Follow same recipe as above except cook 15 minutes high pressure, natural release.

Nutrition

Serving: 11/2 cups, Calories: 215kcal, Carbohydrates: 36g, Protein: 9g, Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 2.5mg, Sodium: 387mg, Fiber: 6g, Sugar: 6g
Blue Smart Points: 1
Green Smart Points: 4
Purple Smart Points: 1
Points +: 5
Keywords: chickpea soup, chickpea soup recipes, chickpea soup recipes easy, chickpea tomato soup

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137 comments

  1. Even though I am not a huge tomato soup fan I decided to try this. It turned out great! I just made it on the stove top and the only thing I would do different next time is use good quality Parmesan cheese. I just used the stuff the guys like to put on top of their spaghetti and I thought it was a little grainy. I will be making this one again.

  2. I don’t know what happened but I made this soup in the crockpot and it became very dark and almost tasted burnt. Are the chickpeas supposed to soften in the slowcooker? The did not.
    I will try it again on the stove top. but would warn anyone using the slow cooker to check on this soup before the 6 hour time frame.

  3. This is the best tomato soup I’ve had! The chickpeas and vegetables give it so much body and complexity.  It pairs wonderfully with a grilled cheese sandwich.  This will be my go-to tomato soup recipe if I ever have a craving – thank you!!

  4. This has become my winter go to. I love this soup! I started leaving out the cheese because it’s just as tasty without. I’m on WW blue and now calculate it as 0 points. I have made the mistake of using canned diced tomatoes. DON’T! It makes it so much better with crushed. Very filling and satisfying. Thanks for another keeper, Gina!

  5. This was very good and gave a lot of leftovers to freeze in this two person household. I sometimes serve soup over a 1/3 cup of rice to make a whole vegetarian meal. I also see no reason not to add cooked chicken for even more protein.

  6. Delicious! My 8 year old said it’s now her favorite. I added a little leek and turnip since it came together in pack with the carrot and celery, and added a bit more stock due to extra veggies. I was also able to add in dried herbs and frozen spinach since fresh wasn’t available. Still very good! This will be especially nice in fall/winter. The chickpeas make it nice and hearty.

  7. I love this soup!  Has anyone ever tried adding ground chicken to it to make it a full meal?  Seems like you could brown it on Sauté prior to cooking in the instant pot.

  8. 5 stars! So amazing. My girls asked, “What smells like PIZZA?!” Hahaha delicious. My daughter made a vegan chicken noodle soup the same day. It’s one that we’ve made 5x. It’s one all enjoy and go back for seconds and will eat days & meals in a row. I thought this was better. Excellent!

    I used this instead of the Parmesan cheese the original website said to add hemp seeds. I didn’t have any. 

    * ¼ cup nutritional yeast
    * ½ teaspoon garlic powder
    * ½ teaspoon onion powder
    * ¼ teaspoon fine sea salt, to taste

    https://cookieandkate.com/easy-vegan-parmesan-cheese-recipe/

  9. If I wanted to just make it a tomato soup (not chickpea), is the only ingredient I need to remove the chickpeas? Would any of the measurements change? Thank you.

  10. Not a fan of tomato soup ,but decided to try this. Boy, is this good!  My husband and I both love it. Nice and easy to make.

  11. I made this on the stovetop last night. I didn’t have fresh parmesan or fresh basil, so I used dry basil and substituted salted butter for the parmesan. It came out great! My toddler liked the soup part (not the chunky parts ha!) as well. Very filling soup.

  12. How many 1 1/2 cup servings is it?

  13. I love making a pot of this soup on the weekends for lunches throughout the week. I have found it to be very adaptable, so I use am now in the habit of using up whatever leftover vegetables I have from the week before by adding them to this soup. 

  14. This soup is not only healthy , it’s also delicious. Easy to make. I did mine in my instant pot and it turned out perfect. Made a  double batch for soup night with friends.  Try this soup soon, it’s a KEEPER.

  15. This soup is sooooo good. I followed the recipe exactly in my instant.pot. It was good the next day and even better the second day.

  16. Hi GINA!!  Love this recipe, I am just wondering if the points plus are the same as smart points?  

  17. Very confused…. new to WW.  Just made your chic pea tomato soup…. delicious!!!!   But don’t understand your point system. In the recipe it says 1 freestyle pt but then points says +5.   Does this mean the recipe equals 6 WW points?   
    Is it possible to email me an answer?

  18. This recipe was delicious, hearty, and nutritious!! I had 8 oz of ground sausage that needed to be used (already cooked and well-drained), so I added that to the IP before cooking for 15 minutes. This one will definitely go into my rotation for freezer soups this winter!

  19. Can I substitute fresh tomatoes for the can of crushed tomatoes?

  20. I made this in the Instant Pot with the last of my tomato crop instead of canned tomatoes. It has the most amazing, satisfying flavor! I have a texture issue with cooked spinach so I used my hand blander to puree it – it’s so good!

  21. Is this freezable?

  22. We made this soup yesterday-yum! Such a tasty recipe!-and added ground turkey to increase the protein, and it turned out great. We will definitely make it again.

  23. I’ve probably made this 4 or 5 times now in my instant pot, and I just wanted to thank you for the recipe! It’s a winner in my house. And best of all, my picky kids love it!!!

  24. Hi, I made this dish this week and it was great. I did have a problem with the rosemary sprig falling apart. I did it in my instant pot. Is there anything I can put the rosemary sprig in next time that is safe to go in the instant pot? Any suggestions to avoid this ?

  25. Made this today for over the weekend. Tasted good out of the pot for lunch, but after it’s in the fridge overnight will probably taste even better. Thanks for another good soup recipe.

  26. Loved this soup.  Simply delicious!  

  27. Thank you for this recipe and your meal plans. This soup is delicious! It is just as wonderful leftover from the freezer.

  28. this is so good. And it’s better after a day or two where the flavors meld.

  29. This was delish! I added sliced avocado at the end and it put it over the top!  Yum. Thanks again Gina!

  30. I’m eating a “test” bowl of this now. It has all the flavor I was hoping for. I seriously never have had a chick pea in my life. (I’m 57) but it sure makes a good nutritional filler in this soup. I ended up blending things down a bit with my immersion blender but left it a bit chunky, not totally smooth. IT’s very good. I’m sure my husband will think it’s a winner too.

    • did you blend down the chickpeas?  that’s what I was thinking about doing.  did that make it more of a creamy tomato? 

  31. I love this recipe. I have made it many times. Unfortunately, I’m the only one in the house who likes tomato based soups. It is a lot for one person to eat. 😊. It does freeze well. I leave the spinach out, freeze it inindividual containers and add spinach after I thaw it out. 

  32. Gina, I made this last night; used frozen spinach and threw in a bit of quinoa I had in the fridge, otherwise followed the recipe exactly. It was delicious! I kept telling my husband (whom I couldn’t convince to have any since he’s not a fan of chickpeas) “This soup is SO good!” Thank you so much for your wonderful recipes!

  33. Made it as is except used the full quart of chicken broth and cooked for one hour. Didn’t think the tomatoes were cooked enough in 30 minutes.  Overall a delicious bowl of comforting soup!  

  34. I made this in my instant pot today for lunch. I added a couple of Parmesan rinds.  Oh boy, it was delicious. What an amazing low point tasty filling lunch.  A real keeper.  Thank you Gina for yet another awesome recipe

  35. can broccoli be substituted for spinach?

  36. We’re eating this right now and even my boyfriend likes it! Absolutely delicious and filling and so extremely easy to make. I’m going to save this recipe for sure! The only thing that I’m missing would be using grams and ml for the ingredient measurements, it’s a bit tricky to convert US measurements into european measurements on the fly.

  37. I made this for lunch today and it was fantastic!!  Used my Instant Pot.  Super easy.  And substituted arugula for the spinach since that’s what I had in hand.  Thanks for awesomely flavorful low WW pt recipes, Gina!!

  38. Oh my gosh – this soup is absolutely amazing! Hearty and such fresh tomato flavor.  I did toss in some Italian seasonings and a Parm rind (highly recommend).  Next time might add some chopped zucchini. I will be making this frequently! ????

  39. Made recipe using fire roasted crushed tomato. Wonderful!

  40. Making this for dinner tonight and discovered I only have beef broth, will that be okay? Love all of your recipes by the way.

  41. If I need to use dried rosemary and basil, any clue how much I should use???

    • The rule of thumb when substituting dried herbs is to use 1/3 the amount of the fresh herb listed. I use dried basil in this recipe and fresh rosemary. So she lists 2 tablespoons fresh basil, which converts to 6 teaspoons. One third of that is 2 tsp dried basil. The fresh rosemary being one sprig is a little harder. I’ve had huge sprigs that I placed in the soup and then sprigs that were half that size. I’d probably do 1 tsp dried rosemary to sub for the fresh – but really, fresh rosemary is the most amazing part of this recipe!

  42. This was so yummy! I added shredded chicken breast and diced green pepper and a dash or two of cayenne pepper for a little kick! Thanks for the recipe!

  43. Do I have to cook longer in the instant pot if I double the recipe?

  44. I loved the soup! But the rosemary sprig all fell apart and I had to fish out all the little pieces from the soup. Did that happen to anyone else?

    • I wrap my fresh herbs in cheesecloth and immerse the entire bouquet into the soup so it is easy to fish out and the herbs don’t fall apart.

    • I just eat the rosemary pieces when they fall off the sprig. Any reason not to? You’d eat them if they were dried rosemary, and they are delicious.

  45. I’ve had this soup on rotation for the last few months. The only change I made was to use lacinato kale instead of spinach.  It is so filling and the rosemary and Parmesan rind add great flavor. One of my favorite lunches – thank you!!

  46. What’s a good side to make with this?

  47. Delicious. I made my own beans in the pressure cooker and then used them in the soup. Great rexipe!

  48. Another great recipe to add to my Instant Pot list! Modifications: substituted 1/4 cup lentils for one can of chickpeas because I forgot to buy 2 cans. Used dried basil instead of fresh.

    Next time, I would add in a spoon of tomato paste and a squeeze of lemon after.

  49. Would this also work if you blended it Witt immersion blender at the end?

  50. The flavor in this soup is fabulous! I only had one can of garbanzo beans, so for the second, I subbed 1 can of cannelini beans. While the veggies sauteed in the IP, I defrosted a package of frozen spinach in the microwave, squeezed out the excess water, and added it in with the rest of the ingredients. Super quick, super easy, super delicious!

  51. My husband is obsessed with your round wooden spoon we’ve seen in a couple recipes of yours. Do you remember where you bought it? We can only find oval ones. 

  52. Is this recipe good for freezing? Hubby and mil don’t really like garbanzo beans. And would I add the spinach initially or while reheating from frozen? Thanks! And I can’t wait to try this!

  53. I just made this, and it’s super tasty! I used vegan parmesan but otherwise followed the recipe. Another winner from Skinny Taste!

  54. I knew as soon as I saw this recipe I would love it. And I was right. Thanks for the great recipes

  55. Is there any way to sub dry herbs, or would that ruin the taste? Thanks!! 🙂

  56. Thoughts on how to add meat into the recipe?

  57. Do you think I could use kale in place of the spinach? 

  58. I want to make this soup then freeze it. Should I put the spinach in when I’m heating it up after freezing it?

  59. Gina, this recipe reminds me of your beef, tomato, and acini de pepe soup, which I absolutely love. Does it taste similar at all?

  60. I popped the ingredients into the WW recipe builder and still came up with 7 points/serving based on 6 servings for the recipe. The chickpeas alone (30 oz for 2 15 oz cans) are 34 points (5.66 points/serving at 6 servings/batch).
    Olive oil is 1 pt., chickpeas 34 points, broth was 1 point (I used ff vegetable broth), shredded parm 3 points. 39 points total, for 6.5 points/serving.

    • A 15-oz can is equal to 1.5 cups drained chickpeas, so I calculated with 3 cups cooked chickpeas which is 20 points.

      • Interesting. I had calculated with the oz, but when I do with 3 cups (“Chickpeas (garbanzo beans), canned, drained”), I’m still getting 31 points for the chickpeas alone.

  61. Anyone try this with nutritional yeast instead of parm cheese? Sounds wonderful!

  62. Just made this soup … wonderful recipe. I did find it a little bit bland so added some fennel seeds and a touch or oregano… just a thought … !! … Thx… love your recipes … big fan

  63. Hi! Do you think it would be okay to cook this recipe using a crockpot on the “high” setting? If you do, how long would you cook it on high?

  64. Made this yesterday (Sunday). It’s clearly super healthy but my taste buds found it too tomato-y and I love tomato soup, as a rule. Not sure what I could do to add some depth. Maybe a teaspoon of cider vinegar or balsamic? Or would that make it sour? I’ll make it again but maybe reduce the tomatoes or use diced instead of crushed. Maybe fire roasted tomatoes? Maybe add diced zucchini? The recipe has amazing possibilities and I like that it made a huge quantity. Enjoying some for lunch right now., with an apple and a spoonful of nut butter for added protein . The only change I made in y’day’s version was to use collard greens instead of spinach, which I find is sturdier and holds up better than spinach.

  65. Hi Gina, love the sounds of recipe!  Do your little ones eat this?  I love when you include your kids opinions!  Helps me decide if it might be a winner for my daughter 🙂

  66. Hi, I follow the Weight Watchers program and I’m always looking for recipes that are Smart Point friendly. I calculated your recipe and it’s not 4 Smart Points it’s 7. You may want to make that change. I have to say I love the Skinnytaste site and I will continue to make the recipes but I will calculate them just to make sure the points are accurate.

    Thank you
    Tammy

    • The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why.

      • Hi Gina, so I see your response to the difference in SmartPoints between what you indicate and what we get when we plug in the the nutritional value, thank you for clarifying that. So what I’m understanding is that you have done the “leg work” for us and your total SmartPoints is after plugging in the info via the Recipe method, which in turn means we can rely on the points you indicate, and that is what I’ll do given you’ve been doing this far longer than I’ve been on the plan. Thank you by the way for that work, it makes my journey a little easier!

  67. Made this last night and it was soooooo delicious and surprisingly filling! Just rejoined WW again so looking for SmartPoint friendly recipes and this one really fits the bill! I tweaked it just a tad – I brought it to a boil after adding the liquid ingredients (and before the herbs) for a few minutes to cook down some of the tomato (the directions for the stove top didn’t say anything about doing this but I thought it should have). I also added one 15 oz can of diced tomatoes for textures (in addition to the crushed tomatoes). Didn’t add any points. My husband loved it too! Anyway, delicious soup dinner — I just wish I could have had some crusty bread with it but this new WW plan is very anti-carbs. Thanks!

  68. Excellent soup! We made it for lunch today and bookmarked the recipe!

  69. I’ve made this soup twice. It’s my new favorite soup! I felt bad using only 3 cups of broth when the box I buy comes with 4 cups (didn’t have anything planned for one cup and would have thrown it out), so I used the whole box of broth the second time I made this soup and it didn’t change a thing. Tasted the same as the first time. Really great soup! Thanks!

  70. I’m making this tomorrow. Looks so yummy. Have you used the slow cooker option on the Instant Pot? 

  71. Have you ever tried freezing the leftovers? I’ve never frozen soup before and wasn’t quite sure if the chickpeas would have a funny texture after unthawing.

  72. Well I forgot to put the spinach in and it was good with out too.  Oops! Haven’t met a soup or chili of yours I haven’t liked!  Any recipe for that matter.   I am going sauté the spinach and then add to my leftovers. 

  73. Just made it loved it wondering if I can use cannelini beans instead 
    Thank you 
    Keep instant pot recipes coming 
    Lauren

  74. I’m not sure why on this recipie the smart point value is not correct.
    When I submit all the information into WW app it is a 7 point value.

    • The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why.

      • Soup is amazing and making for 2nd time! I just plugged info into WW calculator and came up with 7 too, still worth it.  Hoping to find answer to points differences. Thank you for answer regarding SM, I’ll take the 4

      • The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

        The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, that is why.

  75. Has anyone tried freezing this soup for leftovers?

    • Yup! Works great. I was leaving on vacation and put the leftover soup in the freezer for ~2 weeks and then defrosted it as soon as I got back for an easy dinner for the following 2 nights when we were unpacking!

  76. Just made this & followed recipe. Having a bowl for lunch- delicious!!  Even husband approved. Will definitely add to my soup recipes!

  77. Thanks for clearing that up!! 

  78. Hi! I am going to make this tonight in my instant pot. Should I put the spinach in before or after pressure cooking? Thanks!!

  79. I’ve been a fan of yours for a while, and, now that I am vegan, I see that you have recipes that I can make! I won’t lie, this was the first thing I’ve eaten in three weeks that tasted like human food (and the vegan parmesan was actually good). Sometimes things happen to us that require we make an abrupt change in our diet. Thanks for making it a little easier, Gina.

  80. This was absolutely delicious- the whole family loved it!

  81. This is one of the best soup recipes I have ever made! So easy and flavorful. Will continue to make during the chilly winter months and I’m sure for years to come ☺️

  82. Oh gosh! This is so good. I’m trying to start the New Year off on the right foot, so I just made a pot that I’ll be taking to work this coming week for lunch. Apparently, I picked up a can of tomato puree by accident instead of crushed tomatoes, but I dumped it in anyway and didn’t spoil it. I love soup. Looking forward to trying the cauliflower/tumeric that was recently posted.Thanks Gina! 

  83. How long do you cook it in the slow cooker on high? 

  84. This was delicious! I had some time this week so I used dried chickpeas and the food network recipe for the crockpot. Used about half in the soup. Loved this recipe….Thank you

  85. Can’t wait to make this for dinner tomorrow – I’m going to put it in the crock pot while I’m at work all day. I only have dried rosemary, any thoughts on how much to use? I’ knows it’s usually 1/3 of the amount of fresh so maybe start with a teaspoon?

  86. Just made this for dinner! Followed the recipe exactly. I LOVE it! So full of flavor and hearty! Thank you for this recipe. Perfect on a rainy night like tonight.

  87. Just made this for dinner! Followed the recipe exactly. I LOVE it! So full of flavor and hearty! Thank you for this recipe. Perfect on a rainy night like tonight.

  88. Just made this for dinner! Followed the recipe exactly. I LOVE it! So full of flavor and hearty! Thank you for this recipe. Perfect on a rainy night like tonight.

  89. Just made this for dinner! Followed the recipe exactly. I LOVE it! So full of flavor and hearty! Thank you for this recipe. Perfect on a rainy night like tonight.

  90. This is delish! I made it with no changes except to replace the basil with a couple tablespoons of pesto. My vegetarian daughter gave it a thumbs up. Quick and easy.

  91. I just made this and am now enjoying it for lunch. Fantastic, so much flavour!

  92. Thanks for this awesome recipe. Sounds great with some toasty baguette to accompany it. Chickpeas and parmesan is a great match. I also like to save my old parmesan rinds, and let them cook in soups or tomato sauces, they lend that special parmesan undertone and don’t go to waste!

  93. Thank you for adding instant pot directions to your recipes..  Plus thank you for the recipes.  I cook from your books and site every week.  

  94. Sounds delicious! Any idea if frozen spinach will work just as well as the fresh? Love all your recipes!