Gently squeeze excess water out of tofu. (I do this by wrapping tofu in a clean kitchen towel and pressing on all sides. You can also use a tofu press.)
Cut tofu into bite-size cubes (5/8-inch) and place on oiled baking sheet. Place in oven and bake at 400°F for 15 to 18 minutes or until tofu begins to appear golden on the bottom.
Meanwhile, in a soup pan, sauté onion in oil over medium heat until onions are very soft and translucent, stirring often (about 8 minutes). Do not sauté on high; you want the onions to cook slowly.
Add carrots, and continue to sauté for 4 minutes. Onions should begin to brown; you may need to increase heat slightly.
Add garlic and bell pepper, and sauté for 1 more minute.
Add water or broth and turn heat to high.
Stir in seasonings and tomatoes. Cover, and bring to boil.
When soup comes to a boil, remove lid and stir in spinach, chickpeas, and tofu.
Reduce heat and simmer for 3 to 4 minutes or until spinach is tender. Serve hot.