Description
A warm, creamy soup made with chickpeas, vegetables, and a touch of lemon, offering a comforting and nutritious dish.
Ingredients
Scale
- 3 cans chickpeas (15 oz / 400 g each can – drained and rinsed or 4.5 cups / 700 g cooked chickpeas)
- 2 tablespoons extra virgin olive oil
- 1 large onion (chopped)
- 2 carrots (cut into discs)
- 3 cloves garlic (grated)
- ¼ teaspoon red pepper flakes (or more to taste)
- 2 tablespoons lemon juice (or more to taste + grated zest for garnish)
- 3 tablespoons tahini
- 4 cups vegetable broth (or chicken broth)
- ½ teaspoon salt (or more to taste + black pepper)
- 1 small handful fresh dill (or parsley – chopped)
Instructions
- Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat until it shimmers slightly.
- Add the chopped onion and sliced carrots, cooking for about 4 minutes until softened.
- Stir in the grated garlic and ¼ teaspoon red pepper flakes, cooking for 1 more minute until fragrant.
- Add the 3 cans of drained and rinsed chickpeas, 4 cups of vegetable broth, and ½ teaspoon salt.
- Bring the mixture to a gentle simmer and cook for 15 minutes.
- Scoop out about 2 cups of the soup and transfer it to a blender. Add 2 tablespoons of lemon juice and 3 tablespoons of tahini, blending until creamy and smooth.
- Turn off the heat and stir the creamy mixture back into the pot.
- Serve with a drizzle of olive oil, black pepper, and a handful of fresh dill or parsley on top.
Notes
Sauté the onions and carrots gently for deeper flavor; avoid burning the garlic by adding it after the vegetables soften.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Greek
Nutrition
- Serving Size: 1 cup
- Calories: 300
- Sugar: 5g
- Sodium: 700mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg