Description
This creamy and comforting Hummus Soup combines roasted chickpeas and garlic with a smooth blend of tahini, lemon juice, and spices. Roasting some chickpeas and garlic adds a deep, toasty flavor that complements the hearty vegetable broth base. Finished with crispy roasted chickpeas and fresh parsley, this Mediterranean-inspired soup is perfect for a nourishing lunch or light dinner.
Ingredients
Scale
Roasted Chickpeas and Garlic
- 1 1/2 cups chickpeas (from 2 (15-ounce) cans, drained and rinsed)
- 8 medium garlic cloves, peeled
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt
- 1/2 teaspoon ground cumin
Soup Base
- Remaining 3/2 cups chickpeas (about 1 1/2 cups)
- 2 tablespoons olive oil
- 1 3/4 teaspoons kosher salt, divided
- 1 1/2 teaspoons ground cumin, divided
- 1 large yellow onion, chopped (about 1 3/4 cups)
- 4 small carrots, peeled and coarsely chopped (about 1 1/2 cups)
- 4 cups vegetable broth
- 1 cup water, plus more as needed
- 1/3 cup tahini
- 3 tablespoons fresh lemon juice (from 2 lemons), plus more to taste
- 1/4 cup fresh flat-leaf parsley, chopped
Instructions
- Roast the Chickpeas and Garlic: Preheat your oven to 400°F. Toss 1 1/2 cups of chickpeas with the peeled garlic cloves, 1 tablespoon olive oil, 1/2 teaspoon kosher salt, and 1/2 teaspoon ground cumin on a large rimmed baking sheet. Roast for 20 to 25 minutes, stirring halfway through, until the garlic is tender and browned and the chickpeas are toasted and crispy. Remove from oven and let cool. Separate the garlic cloves and set aside to use in the soup.
- Prepare the Soup Base: While the chickpeas roast, heat the remaining 2 tablespoons of olive oil in a large Dutch oven over medium-high heat. Add chopped onion and cook, stirring often, until softened and translucent, about 3 to 4 minutes. Stir in the remaining 1 1/4 teaspoons kosher salt and 1 teaspoon ground cumin; cook for 30 seconds to 1 minute until fragrant and toasted.
- Add Vegetables and Broth: Add the coarsely chopped carrots and the remaining 1 1/2 cups chickpeas to the pot, stirring to combine for about 2 minutes. Gradually pour in the vegetable broth and 1 cup of water, scraping the bottom of the pot to deglaze any browned bits.
- Simmer the Soup: Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the carrots are fork-tender, about 20 minutes. Remove from heat and stir in the tahini, fresh lemon juice, and the reserved roasted garlic cloves.
- Puree the Soup: Using an immersion blender, carefully puree the soup directly in the pot until smooth, about 1 to 2 minutes. Alternatively, transfer portions to a blender and blend until smooth. Add additional water if needed to reach your desired consistency. Adjust seasoning with more lemon juice if preferred.
- Serve: Divide the soup evenly into 4 bowls. Top each serving with the crispy roasted chickpeas and sprinkle with chopped fresh parsley. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
Notes
- Stored properly, this soup keeps well refrigerated for up to 5 days.
- For a nuttier flavor, you can toast the cumin slightly before adding it to the onions.
- If you prefer, use a food processor or blender to puree the soup in batches instead of an immersion blender.
- Adjust water quantity for a thicker or thinner soup consistency to your liking.
- For extra garnish, consider drizzling with olive oil or adding a sprinkle of smoked paprika.
Nutrition
- Serving Size: 1 bowl (about 1 1/4 cups)
- Calories: 280
- Sugar: 5g
- Sodium: 720mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 11g
- Cholesterol: 0mg
