Chickpea and Tahini Soup
Velvety, comforting, and packed with earthy flavors, this Chickpea and Tahini Soup is a nourishing bowl of plant-based goodness. Featuring protein-rich chickpeas and creamy tahini, this recipe is elevated with fragrant cumin, coriander, and a hint of paprika for a subtle smoky depth. Fresh lemon juice adds a bright pop of acidity, perfectly balancing the richness of the tahini, while optional garnishes of parsley and red pepper flakes lend vibrant color and a touch of heat. Ready in just 35 minutes, this hearty soup is ideal for busy weeknights or cozy weekends. Pair it with crusty bread or warm pita for an irresistibly satisfying meal that’s naturally vegan, gluten-free, and bursting with Mediterranean-inspired flavors.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium, diced Onion
- 3 Garlic cloves
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Paprika
- 3 cups Cooked or canned chickpeas (drained and rinsed)
- 4 cups Vegetable stock
- 3 tablespoons Tahini
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons, chopped Fresh parsley (optional, for garnish)
- 0.25 teaspoon Crushed red pepper flakes (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5–7 minutes, stirring occasionally, until softened and translucent.
Mince the garlic cloves and add them to the pot, cooking for 1 minute until fragrant.
Stir in the ground cumin, ground coriander, and paprika, and cook for another 30 seconds to toast the spices.
Add the cooked or canned chickpeas to the pot, followed by the vegetable stock.
Bring the soup to a boil, then reduce heat to a simmer. Cover and let cook for 15 minutes for the flavors to meld.
Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup in batches to a countertop blender, blending each batch and returning it to the pot.
Whisk in the tahini and lemon juice, then season the soup with salt and black pepper to taste.
Simmer for an additional 5 minutes, stirring occasionally, until heated through.
Ladle the soup into bowls and garnish with chopped fresh parsley and a sprinkle of crushed red pepper flakes, if desired.
Serve warm with crusty bread or pita on the side.
Nutrition Facts
Calories |
408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1377 mg | 60% | |
| Total Carbohydrate | 48.4 g | 18% | |
| Dietary Fiber | 13.3 g | 47% | |
| Total Sugars | 8.1 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 982 mg | 76% | |
| Iron | 4022.6 mg | 22348% | |
| Potassium | 866 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
