Best 4 Cold Chickpea Tahini Soup Recipes
Cold chickpea tahini soup, also known as hummus soup, is a creamy, tangy, and refreshing dish that is perfect for a light and healthy meal. This soup is made with chickpeas, tahini, lemon juice, garlic, and cumin, and can be served chilled or at room temperature. It is a great source of protein, fiber, and healthy fats, and can be easily customized to your liking. Whether you are looking for a quick and easy weeknight meal or a healthy and satisfying lunch option, cold chickpea tahini soup is sure to hit the spot.
Here are our top 4 tried and tested recipes!
COLD CHICKPEA-TAHINI SOUP
Chickpeas have an irresistibly robust and nutty flavor, and a texture that can run from crunchy to tender. Dried chickpeas take longer to cook than other beans (two hours is a likely cooking time); use enough water, and the process is stress-free. One major benefit to cooking chickpeas yourself - aside from the superior flavor and texture - is that the water you cook them in becomes particularly rich and flavorful by the time they're done. Save it for soups like the cold one here, which is a refreshing riff on hummus.
Provided by Mark Bittman
Categories easy, quick, soups and stews
Time 15m
Yield 4 to 6 servings.
Number Of Ingredients 13
Steps:
- Combine the chopped tomatoes, cucumber, red onion, olives, parsley and a sprinkle of salt and pepper in a small bowl; set aside.
- In a blender, combine the chickpeas, lemon juice, 1 tablespoon olive oil, cumin, garlic, tahini and a sprinkle of salt and pepper. Gradually add water (start with 1 cup) and blend until smooth and thin enough to pour. Taste and adjust seasoning. Pour into bowls, and top with the chopped-vegetable mixture, some crumbled feta, a sprinkle of cumin (if you like) and a generous drizzle of olive oil.
Nutrition Facts : @context http, Calories 214, UnsaturatedFat 7 grams, Carbohydrate 21 grams, Fat 11 grams, Fiber 7 grams, Protein 9 grams, SaturatedFat 3 grams, Sodium 496 milligrams, Sugar 2 grams
CHICKPEA AND TAHINI SOUP
Make and share this Chickpea and Tahini Soup recipe from Food.com.
Provided by Serah B.
Categories Beans
Time 45m
Yield 6-8 serving(s)
Number Of Ingredients 16
Steps:
- Heat oil in soup pot. Add onion and garlic and saute over med-low until golden.
- Add water and bullion cubes, mushrooms, cabbage, and seasonings. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 minutes.
- 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 back into the soup pot.
- Stir in the reserved chickpeas, bring to a simmer, then cover and simmer very gently for 10 minutes.
- Stir in parsley, scallions, dill and lemon juice. Add water as needed for medium-thick consistency.
- Season with salt and pepper, then simmer for 5 minutes longer.
Nutrition Facts : Calories 280.8, Fat 9, SaturatedFat 1.2, Sodium 472.5, Carbohydrate 41.8, Fiber 8.9, Sugar 2, Protein 10.8
CHICKPEA AND TAHINI SOUP
Steps:
- Heat the oil in a soup pot. Add the onion and garlic and sauté over medium-low heat until golden.
- 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.
- 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.
- Stir in the reserved chickpeas, bring to a simmer, then cover and simmer very gently for 10 minutes.
- Stir in the parsley, scallions, dill, and lemon juice. Add water as needed for a medium-thick consistency.
- 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
- Per serving:
- Calories: 247
- Total fat: 11g
- Protein: 10g
- Fiber: 11g
- Carbohydrate: 31g
- Cholesterol: 0mg
- Sodium: 280mg
CREAMY CHICKPEA AND TAHINI CASSEROLE
The ultimate in vegan comfort food. It's not a very specific recipe, and is open to much interpretation. It's a VERY modified version of what I found on the web. :)
Provided by Christine in Chicago
Categories Brown Rice
Time 55m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 375°F.
- Mix tahini and water until well mixed (it should get kind of"fluffy"). Set aside.
- Spray 9x13 pan with olive oil.
- Dump all ingredients into pan.
- Add salt and pepper to taste. Mix well.
- Add tahini mixture, stir until well combined.
- Bake at 375°F for approximately 40 minutes, until top begins to brown.
- Sprinkle with sesame seeds, and bake 5 minutes more.
- Serve hot!
Tips:
- For a creamier soup, use canned chickpeas instead of dried chickpeas.
- If you don't have tahini, you can substitute Greek yogurt or avocado.
- Add a squeeze of lemon juice to brighten up the flavors.
- Garnish the soup with fresh herbs, such as cilantro, parsley, or mint.
- Serve the soup chilled or at room temperature.
Conclusion:
Cold chickpea tahini soup is a delicious, refreshing, and healthy summer soup. It's easy to make and can be tailored to your own taste preferences. Whether you like it creamy or chunky, spicy or mild, this soup is sure to please. So next time you're looking for a light and flavorful meal, give cold chickpea tahini soup a try.
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