Description
This creamy Lemon Chickpea Orzo Soup combines tender chickpeas, delicate orzo pasta, fresh greens, and fragrant dill in a bright, lemony broth. Made with tahini instead of dairy, this comforting Mediterranean-inspired vegan soup is ready in just 30 minutes.
Ingredients
2 tablespoons olive oil
1 medium onion, diced
2 medium carrots, diced
3 cloves garlic, minced
6 cups low-sodium vegetable broth, plus more as needed
1 cup dry orzo pasta
2 (15-ounce) cans chickpeas, drained and rinsed
1/4 cup tahini
1/4 cup freshly squeezed lemon juice, plus more to taste
2 cups baby spinach or chopped baby kale
1/4 cup fresh dill, chopped, plus extra for garnish
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
1 teaspoon fresh lemon zest, for garnish
Instructions
- Heat the olive oil in a large soup pot over medium heat. Add the diced onion and carrots and sauté for 5–7 minutes, stirring occasionally, until the onion becomes translucent and the carrots begin to soften.
- Add the minced garlic and cook for approximately 1 minute, stirring continuously until fragrant without allowing it to burn.
- Pour in the low-sodium vegetable broth and stir to combine with the softened vegetables. Increase the heat slightly and bring the mixture to a gentle boil.
- Add the dry orzo pasta and drained, rinsed chickpeas. Reduce the heat to maintain a gentle simmer and cook for 8–9 minutes, stirring occasionally to prevent sticking, until the orzo is tender but not mushy.
- Remove the pot from the heat. Stir in the tahini until completely incorporated and the broth becomes smooth and creamy. If the tahini is thick, whisk it with a little warm broth in a separate bowl before adding it to the soup.
- Add the freshly squeezed lemon juice, baby spinach or chopped baby kale, and fresh dill. Stir gently until the greens wilt and the herbs are evenly distributed. If using kale, allow a few additional minutes for it to become tender.
- Season with salt and freshly ground black pepper. Taste and adjust the lemon juice or seasonings as desired. Add additional vegetable broth if the soup is thicker than preferred.
- Ladle the hot soup into serving bowls. Garnish with fresh lemon zest and additional chopped dill. Serve immediately while the orzo is tender and the broth is creamy.
Notes
Extra creamy variation: Add an additional tablespoon of tahini or blend a small portion of the chickpeas with broth before returning them to the soup.
Gluten-free option: Replace regular orzo with certified gluten-free orzo or rice, adjust the cooking time according to package instructions, and use gluten-free vegetable broth.
Additional vegetables: Add diced zucchini, celery, peas, or bell peppers. Sauté firmer vegetables with the onion and carrots.
Spicy variation: Add red pepper flakes or a pinch of cayenne pepper for gentle heat.
Fresh herb substitutions: Replace or combine dill with fresh parsley, basil, or mint.
Without orzo: Omit the pasta, add extra chickpeas or vegetables, and slightly reduce the amount of broth.
Chickpea substitution: Replace the two 15-ounce cans of chickpeas with approximately 3 cups of fully cooked dried chickpeas.
Tahini substitution: Use unsweetened cashew cream for a similar creamy consistency, or omit tahini for a lighter broth-based soup.
Prevent mushy orzo: Avoid overcooking the pasta. For meal preparation, cook and store the orzo separately, adding it just before serving.
Refrigeration: Cool the soup promptly, transfer to airtight containers, and refrigerate for up to 3–4 days.
Freezing: For the best texture, prepare the soup without orzo and freeze in freezer-safe containers for up to 2–3 months. Thaw overnight in the refrigerator and add freshly cooked orzo when reheating.
Stovetop reheating: Warm over medium-low heat, stirring occasionally. Add vegetable broth or water to restore the desired consistency and heat thoroughly.
Microwave reheating: Transfer to a microwave-safe bowl, add a splash of broth, cover loosely, and heat in short intervals, stirring between intervals until hot throughout.
Serving suggestions: Serve with crusty bread or a simple green salad. Finish leftovers with additional fresh lemon juice, lemon zest, or dill to refresh the flavor.
Ingredient quantities are estimated because the original recipe description did not specify complete measurements.
Nutrition values are approximate estimates per serving and may vary depending on ingredient brands and quantities.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup, Main Course
- Method: Stovetop, One Pot
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (approximately 1 1/2 cups)
- Calories: 340 kcal
- Sugar: 6 g
- Sodium: 580 mg
- Fat: 12 g
- Saturated Fat: 1.7 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 47 g
- Fiber: 8 g
- Protein: 13 g
- Cholesterol: 0 mg
