Best 4 Chickpea And Tahini Soup Recipes

Indulge in the culinary delight of chickpeas and tahini soup, a harmonious blend of flavors and textures that will tantalize your taste buds. This delectable soup, originating from the vibrant culinary traditions of the Middle East, is a symphony of creamy richness, earthy goodness, and zesty brightness. Dive into the heart-warming comfort of this soup, perfect for chilly evenings or as a refreshing lunch option. With its versatility, this soup welcomes customization, allowing you to tailor it to your preferences. Whether you prefer a smooth and velvety texture or a chunky, rustic bite, this recipe offers variations to suit every palate. Embark on a culinary journey as we explore the intricacies of this delightful soup, uncovering the secrets behind its captivating flavors. From selecting the finest ingredients to mastering the art of balancing spices, this guide will transform you into a culinary maestro, ready to impress your loved ones with this extraordinary dish.

Check out the recipes below so you can choose the best recipe for yourself!

COLD CHICKPEA-TAHINI SOUP

Cold Chickpea-Tahini Soup image

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

Ingredients

1 cup chopped tomatoes
1 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup chopped pitted olives
1/4 cup chopped fresh parsley
Salt and freshly groundblack pepper
3 cups cooked or canned chickpeas
3 tablespoons lemon juice
1 tablespoon olive oil, plus morefor drizzling
1/4 teaspoon ground cumin
1 small garlic clove
2 to 3 tablespoons tahini
1/2 cup crumbled feta

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

GARLIC, SPINACH, AND CHICKPEA SOUP

Garlic, Spinach, and Chickpea Soup image

This exciting combination of ingredients is easy to make! Garbanzo beans, spinach, and potatoes are blended in a richly spiced, creamy vegetable broth base.

Provided by Dale Penny

Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Spinach Soup Recipes

Time 45m

Yield 6

Number Of Ingredients 14

Ingredients

2 tablespoons olive oil
4 cloves garlic, peeled and crushed
1 medium onion, coarsely chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 ⅓ quarts vegetable stock
3 medium potatoes, peeled and chopped
1 (15 ounce) can garbanzo beans, drained
1 cup heavy cream
2 tablespoons tahini
2 tablespoons corn meal
½ pound spinach, rinsed and chopped
ground cayenne pepper to taste
salt to taste

Steps:

Heat olive oil in a large pot over medium heat, and stir in garlic and onion. Cook until tender. Season with cumin and coriander.
Mix vegetable stock and potatoes into the pot, and bring to a boil. Reduce heat, and simmer about 10 minutes. Stir in the garbanzo beans, and continue to cook until potatoes are tender.
In a small bowl, blend the heavy cream, tahini, and corn meal. Mix into the soup.
Stir spinach into the soup. Season with cayenne pepper and salt. Continue to cook until spinach is heated through.

Nutrition Facts : Calories 388.8 calories, Carbohydrate 39 g, Cholesterol 54.3 mg, Fat 23.5 g, Fiber 6.7 g, Protein 8.2 g, SaturatedFat 10.3 g, Sodium 440.6 mg, Sugar 2 g

CREAMY CHICKPEA AND TAHINI CASSEROLE

Creamy Chickpea and Tahini Casserole image

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

Ingredients

2 (15 -22 1/2 ounce) cans chickpeas, drained and rinsed
3 -4 cups cooked brown rice
1 (28 ounce) can diced tomatoes, undrained
1 medium white onion, chopped
1 teaspoon garlic powder (or equiv. fresh garlic)
1 teaspoon dried oregano (or equiv. fresh)
1 teaspoon dried basil (or equiv fresh)
1 -2 teaspoon dried parsley (or equiv. fresh)
3 tablespoons tahini
3 tablespoons water
1 tablespoon toasted sesame seeds (optional)

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!

CHICKPEA AND TAHINI SOUP

Chickpea and Tahini Soup image

Categories Bread Salad Chickpea Simmer

Yield 6 to 8 servings

Number Of Ingredients 15

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

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

Tips:

For a creamier soup, use a high-powered blender or food processor to puree the chickpeas and tahini mixture until very smooth.
If you don't have a blender or food processor, you can mash the chickpeas and tahini together with a fork or potato masher until smooth.
To make the soup ahead of time, prepare it up to the point of adding the water and lemon juice. Store the soup in an airtight container in the refrigerator for up to 3 days. When you're ready to serve, reheat the soup over medium heat until warmed through, then stir in the water and lemon juice.
Serve the soup with your favorite toppings, such as chopped cilantro, parsley, or mint, a drizzle of olive oil, and a sprinkle of za'atar or sumac.

Conclusion:

This chickpea and tahini soup is a delicious and nutritious meal that is perfect for a quick and easy lunch or dinner. It is also a great way to use up leftover chickpeas. The soup is creamy, flavorful, and packed with protein and fiber. It is also vegan and gluten-free. So next time you're looking for a healthy and satisfying soup, give this chickpea and tahini soup a try. You won't be disappointed!