Description
This creamy and comforting Hummus Soup combines roasted chickpeas, garlic, and spices with a silky tahini and lemon base. Roasted chickpeas and garlic add a deep, nutty flavor to the soup, while blending creates a smooth texture reminiscent of traditional hummus. A perfect warm bowl to enjoy as a nourishing lunch or light dinner, garnished with crispy chickpeas and fresh parsley for extra crunch and freshness.
Ingredients
Scale
Roasted Chickpeas and Garlic
- 1 1/2 cups chickpeas (from one 15-ounce can), drained and rinsed
- 8 medium garlic cloves, peeled
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt
- 1/2 teaspoon ground cumin
Soup Base
- 1 1/2 cups chickpeas (from second 15-ounce can), drained and rinsed
- 2 tablespoons olive oil
- 1 3/4 teaspoons kosher salt, divided
- 1 teaspoon ground cumin
- 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 chopped fresh flat-leaf parsley
Instructions
- Roast the Chickpeas and Garlic: Preheat your oven to 400°F (200°C). On a large rimmed baking sheet, 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 until evenly coated. Arrange in a single layer and bake for 20 to 25 minutes, stirring halfway through, until the garlic is tender and browned and the chickpeas are toasted and crispy. Remove from the oven and let cool. Separate the roasted garlic cloves from the chickpeas, setting garlic aside for the soup and chickpeas for garnish.
- Start the Soup Base: Heat the remaining 2 tablespoons of olive oil in a large Dutch oven or heavy pot over medium-high heat. Add the chopped onion and sauté, stirring frequently, until softened and translucent, about 3 to 4 minutes. Stir in the remaining 1 1/4 teaspoons kosher salt and the remaining 1 teaspoon ground cumin. Cook, stirring constantly, for 30 seconds to 1 minute until fragrant and the cumin is toasted.
- Add Vegetables and Liquids: Add the chopped carrots and the remaining 1 1/2 cups of chickpeas to the pot. Stir well to coat the vegetables and chickpeas with the spices and oil, cooking about 2 minutes. Gradually pour in the vegetable broth and 1 cup of water, scraping up any browned bits from the bottom of the pot with a wooden spoon.
- Simmer the Soup: Bring the mixture to a boil over high heat, then reduce the heat to medium-low, cover the pot, and let simmer until the carrots are fork-tender, about 20 minutes. Remove the pot from the heat. Stir in the tahini, fresh lemon juice, and the reserved roasted garlic cloves.
- Puree the Soup: Use an immersion blender to carefully blend the soup until smooth and creamy, about 1 to 2 minutes. Alternatively, transfer the soup in batches to a countertop blender (with the lid slightly vented and covered with a towel to prevent steam escape) and blend until smooth, about 1 minute. If the soup is too thick, add more water as needed to reach your desired consistency. Adjust seasoning with additional lemon juice and salt to taste.
- Serve: Divide the hummus soup evenly among 4 bowls. Garnish with the reserved crispy roasted chickpeas and sprinkle with chopped fresh parsley. Serve immediately. Store any leftovers in an airtight container in the refrigerator for up to 5 days.
Notes
- If you prefer a chunkier texture, blend only half the soup and stir the rest in at the end.
- For a spicier kick, add a pinch of cayenne or smoked paprika when sautéing the onions.
- You can substitute the vegetable broth with chicken broth if not vegan.
- To save time, the roasted chickpeas and garlic can be prepared a day ahead and stored in an airtight container.
- Leftover crispy chickpea garnish can also be enjoyed as a snack.
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 720 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg
