Chickpea and Tahini Soup Recipe

Name: Chickpea and Tahini Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 medium onion, chopped; 3 to 4 cloves garlic, minced; 4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9); 2 cups sliced white, baby bella, or crimini mushrooms; 1 cup finely shredded green cabbage; 1 teaspoon ground cumin; 2 teaspoons salt-free seasoning (see page 4 for brands); Two 16-ounce cans chickpeas, drained and rinsed; 1/4 cup tahini; 1/4 to 1/2 cup finely chopped fresh parsley, to taste; 3 to 4 scallions, green parts only, thinly sliced; 2 to 3 tablespoons minced fresh dill, or more to taste; Juice of 1/2 to 1 lemon, to taste; Salt and freshly ground pepper to taste

Servings: persons

1 tablespoon olive oil
1 medium onion, chopped
3 to 4 cloves garlic, minced
4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9)
2 cups sliced white, baby bella, or crimini mushrooms
1 cup finely shredded green cabbage
1 teaspoon ground cumin
2 teaspoons salt-free seasoning (see page 4 for brands)
Two 16-ounce cans chickpeas, drained and rinsed
1/4 cup tahini
1/4 to 1/2 cup finely chopped fresh parsley, to taste
3 to 4 scallions, green parts only, thinly sliced
2 to 3 tablespoons minced fresh dill, or more to taste
Juice of 1/2 to 1 lemon, to taste
Salt and freshly ground pepper to taste

1
Heat the oil in a soup pot.
2
Add the onion and garlic and saute over medium-low heat until golden.
3
Add the water with bouillon cubes, mushrooms, cabbage, and seasonings.
4
Bring to a rapid simmer, then lower the heat.
5
Cover and simmer gently for 15 minutes.
6
Meanwhile, set aside 1 cup of the chickpeas and place the remainder in a food processor or blender with the tahini.
7
Add a little water as needed to thin the consistency.
8
Process until smoothly pureed.
9
Stir the puree into the soup pot.
10
Stir in the reserved chickpeas, bring to a simmer, then cover and simmer very gently for 10 minutes.
11
Stir in the parsley, scallions, dill, and lemon juice.
12
Add water as needed for a medium-thick consistency.
13
Season with salt and pepper, then simmer for 5 minutes longer.
14
Serve at once, or let stand off the heat for an hour or two.
15
Heat through before serving.
16
Per serving:
17
Calories: 247
18
Total fat: 11g
19
Protein: 10g
20
Fiber: 11g
21
Carbohydrate: 31g
22
Cholesterol: 0mg
23
Sodium: 280mg

201

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 1 tablespoon olive oil, 1 medium onion, chopped, 3 to 4 cloves garlic, minced, 4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9), and more.

Yes, Chickpea and Tahini Soup falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Chickpea and Tahini Soup

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