Lemon Chickpea Orzo Soup
A bright, protein-packed Lemon Chickpea Orzo Soup with creamy tahini, tender orzo, and fresh greens, ready in 30 minutes, perfect for quick, nutritious, and comforting vegan meals.
Equipment
- 1 Large Saucepan
- 1 cutting board
- 1 Chef’s Knife
- Measuring Cups & Spoons
- 1 Ladle
Ingredients
- 1 tablespoon olive oil or 1/4 cup water for water sauté
- 1/2 onion diced
- 3 carrots peeled and diced
- 3 cloves garlic minced
- 7 –8 cups vegetable broth or water or a combination
- 1 cup whole wheat orzo
- 2 cans 15 oz each chickpeas, drained and rinsed
- 1/4 cup tahini
- 1/4 –1/2 cup lemon juice from about 2–4 large lemons
- A large handful fresh baby kale or spinach
- Chopped fresh dill to taste
- Mineral salt to taste
- Fresh cracked pepper or lemon-pepper to taste
Instructions
- Sauté the Aromatics: Heat olive oil or water in a large saucepan over medium heat. Add the diced onion and carrots, and cook for 5–7 minutes until the vegetables become tender and fragrant. Stir occasionally to prevent sticking. Add the minced garlic and sauté for another 1 minute, releasing its natural aroma.
- Add the Broth: Pour in 7–8 cups of vegetable broth or water (or a combination). Increase the heat to bring the liquid to a gentle boil. This forms the flavorful base for the soup, infusing the vegetables with depth and richness.
- Cook the Orzo and Chickpeas: Once boiling, add the whole wheat orzo and drained chickpeas. Reduce the heat to medium-low and let the soup simmer gently for 8–9 minutes, or until the orzo is tender and the chickpeas are heated through. Stir occasionally to prevent sticking.
- Incorporate the Tahini: Remove the saucepan from heat. Stir in 1/4 cup tahini, which adds creamy, buttery richness without dairy. Mix thoroughly until the soup is smooth and evenly coated, creating a silky texture.
- Add Lemon Juice: Start by adding 1/4 cup of fresh lemon juice, tasting and adjusting to reach your desired brightness. The citrus enhances flavor, balancing the earthiness of chickpeas and tahini.
- Mix in Greens and Herbs: Add a large handful of baby kale or spinach. Stir gently; the greens will wilt within a few minutes. Sprinkle in chopped fresh dill and season with mineral salt and cracked pepper to taste, creating a vibrant, aromatic finish.
- Serve and Adjust: Allow the soup to rest briefly so flavors meld. If it thickens too much, add extra broth or water to reach the desired consistency. Serve in individual bowls with crusty artisan bread for a comforting, nutrient-rich meal.
Notes
- Tahini Substitute: If tahini isn’t available, use 100% cashew butter for a creamy texture without added sugars or salt.
- Broth Choice: For lower sodium, combine low-sodium vegetable broth with water. Adjust seasoning to taste after cooking.
- Greens Flexibility: Kale, spinach, or Swiss chard can be used interchangeably depending on preference or seasonal availability.
- Lemon Juice Adjustment: Start with less lemon juice and add gradually to balance the bright, tangy flavor to your liking.
- Slow Cooker Option: Cook all ingredients except orzo, greens, lemon, and tahini on LOW for 6–8 hours or HIGH for 4–5 hours. Add the remaining ingredients 30–45 minutes before serving.