Name: Chickpea and Tahini Soup
Yield: 6 to 8 servings
Ingredients: 1 tablespoon olive oil; 1 medium onion, chopped; 3 to 4 cloves garlic, minced; 4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9); 2 cups sliced white, baby bella, or crimini mushrooms; 1 cup finely shredded green cabbage; 1 teaspoon ground cumin; 2 teaspoons salt-free seasoning (see page 4 for brands); Two 16-ounce cans chickpeas, drained and rinsed; 1/4 cup tahini; 1/4 to 1/2 cup finely chopped fresh parsley, to taste; 3 to 4 scallions, green parts only, thinly sliced; 2 to 3 tablespoons minced fresh dill, or more to taste; Juice of 1/2 to 1 lemon, to taste; Salt and freshly ground pepper to taste

The classic Middle Eastern team of chickpeas and tahini (sesame paste) is combined in a tasty, offbeat soup. Serve with fresh whole wheat pita bread. Middle Eastern bulgur salad (tabbouleh) and a steamed green vegetable round this meal out nicely.

Recipe information

Yield
6 to 8 servings

Ingredients

1 tablespoon olive oil

1 medium onion, chopped

3 to 4 cloves garlic, minced

4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9)

2 cups sliced white, baby bella, or crimini mushrooms

1 cup finely shredded green cabbage

1 teaspoon ground cumin

2 teaspoons salt-free seasoning (see page 4 for brands)

Two 16-ounce cans chickpeas, drained and rinsed

1/4 cup tahini

1/4 to 1/2 cup finely chopped fresh parsley, to taste

3 to 4 scallions, green parts only, thinly sliced

2 to 3 tablespoons minced fresh dill, or more to taste

Juice of 1/2 to 1 lemon, to taste

Salt and freshly ground pepper to taste

Preparation

Step 1
Heat the oil in a soup pot. Add the onion and garlic and sauté over medium-low heat until golden.
Step 2
Add the water with bouillon cubes, mushrooms, cabbage, and seasonings. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 minutes.
Step 3
Meanwhile, set aside 1 cup of the chickpeas and place the remainder in a food processor or blender with the tahini. Add a little water as needed to thin the consistency. Process until smoothly pureed. Stir the puree into the soup pot.
Step 4
Stir in the reserved chickpeas, bring to a simmer, then cover and simmer very gently for 10 minutes.
Step 5
Stir in the parsley, scallions, dill, and lemon juice. Add water as needed for a medium-thick consistency.
Step 6
Season with salt and pepper, then simmer for 5 minutes longer. Serve at once, or let stand off the heat for an hour or two. Heat through before serving.
Nutrition Information
Step 7
Per serving:
Step 8
Calories: 247
Step 9
Total fat: 11g
Step 10
Protein: 10g
Step 11
Fiber: 11g
Step 12
Carbohydrate: 31g
Step 13
Cholesterol: 0mg
Step 14
Sodium: 280mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

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Nutrition Information

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Recipe notes