This vibrant Lemon Chickpea Orzo Soup is a nourishing, plant-based delight that’s perfect for busy weeknights.
Packed with protein-rich chickpeas, fiber-filled vegetables, and heart-healthy fats from tahini, it’s light yet satisfying.
Quick to prepare in just 30 minutes, this Mediterranean-inspired soup delivers fresh lemony flavor, versatile greens, and comforting warmth, making it a wholesome everyday meal or easy meal-prep option.
Lemon Chickpea Orzo Soup
Equipment
- (1) Large pot or Dutch oven
- 1 Cutting board
- 1 Chef’s knife
- Measuring cups and spoons
- Wooden spoon or spatula
Ingredients
- 1 tablespoon olive oil or 1/4 cup water for sautéing
- ½ cup onion diced
- 3 medium carrots peeled and diced
- 3 cloves garlic minced
- 7 –8 cups vegetable broth or water or combination
- 1 cup whole wheat orzo
- 2 cans 15 oz each chickpeas, drained and rinsed
- ¼ cup tahini
- ¼ –1/2 cup fresh lemon juice about 2–4 lemons
- 1 large handful baby kale or spinach chopped
- 2 –3 tablespoons fresh dill chopped (or to taste)
- Salt to taste
- Freshly cracked black pepper or lemon-pepper to taste
Instructions
- Prepare Your Ingredients: Before turning on the stove, make sure all your ingredients are ready. Dice the onion finely, peel and chop the carrots into small, even pieces, and mince the garlic cloves. Drain and rinse the chickpeas thoroughly to remove excess liquid. Chop the fresh kale or spinach into bite-sized pieces and set aside. Measure out the orzo, tahini, lemon juice, and dill to keep everything within easy reach.
- Heat the Pan and Sauté Aromatics: Place a large pot or Dutch oven over medium heat. Add 1 tablespoon of olive oil (or 1/4 cup water if you prefer an oil-free version).Once heated, add the diced onions and sauté for 3–4 minutes until they become soft and translucent. Then, add the diced carrots and continue cooking for another 2–3 minutes, stirring occasionally to prevent sticking. The vegetables should start to soften and release their natural sweetness.
- Add Garlic for Flavor: Reduce the heat slightly to avoid burning. Stir in the minced garlic and cook for 1 minute, just until fragrant. Be careful not to overcook the garlic as it can turn bitter. This step infuses the base of the soup with a warm, aromatic flavor that will complement the chickpeas and lemon beautifully.
- Pour in the Liquid Base: Carefully add 7–8 cups of vegetable broth or water (or a combination) to the pot. Increase the heat to bring the liquid to a gentle boil. Stir occasionally to combine with the sautéed vegetables. The broth will pick up all the flavors from the onions, carrots, and garlic, creating a savory foundation for the soup.
- Cook the Orzo and Chickpeas: Once the broth is gently boiling, add the whole wheat orzo and the drained chickpeas to the pot. Reduce the heat to medium-low and maintain a gentle boil. Cook for 8–9 minutes, or until the orzo is tender but not mushy. Stir occasionally to prevent the pasta from sticking to the bottom of the pot. The chickpeas will heat through while adding a satisfying, protein-rich bite to the soup.
- Add Tahini and Lemon Juice: Remove the pot from heat. Stir in 1/4 cup of tahini for a creamy, nutty flavor that enriches the soup’s texture. Then, gradually add 1/4–1/2 cup of fresh lemon juice, starting with the smaller amount and tasting as you go. The lemon juice adds a bright, tangy lift that balances the richness of the tahini and the earthy flavor of the chickpeas.
- Incorporate Greens: Add the chopped kale or spinach to the soup and stir gently.The residual heat will wilt the greens within a few minutes, creating a tender and nutrient-packed addition. Make sure to fold the greens in evenly so every spoonful gets a bit of vibrant, leafy goodness.
- Season to Taste: Now, season your soup with salt, freshly cracked black pepper, or lemon-pepper to taste. Add the chopped dill for a fresh, herby note. Take a moment to taste the soup and adjust lemon, salt, or tahini if needed.Remember, the soup will thicken slightly as it sits, so it’s okay if it’s a little looser at this stage.
- Serve and Enjoy: Ladle the soup into individual bowls and optionally serve with crusty artisan bread for soaking up the flavorful broth. The combination of warm chickpeas, tender orzo, creamy tahini, and fresh greens makes every bite comforting and satisfying.
- Storage and Reheating Tips: If you have leftovers, allow the soup to cool completely before storing in an airtight container in the refrigerator for up to 4–5 days. When reheating, add a splash of water or broth to loosen the soup if it has thickened. This soup also freezes well for up to 2 months—just thaw overnight in the fridge and reheat gently on the stove.
Notes
- The tahini adds creamy richness and a subtle nutty flavor; cashew butter is a great alternative if tahini is unavailable.
- Use a mix of vegetable broth and water to control sodium levels while keeping flavor rich.
- Fresh herbs like dill can be swapped with rosemary, oregano, or parsley for different flavor profiles.
- To make the soup gluten-free, replace orzo with white rice or gluten-free pasta, adjusting cooking time as needed.
- Soup thickens as it cools; add additional water or broth when reheating for a looser consistency.
- For a quick weeknight meal, prep vegetables in advance and store in the fridge until ready to cook.
Chef’s Secrets For Maximum Flavor
To elevate this Lemon Chickpea Orzo Soup, start by gently sautéing the onions and carrots until they release their natural sweetness—this step is crucial for depth of flavor.
Adding garlic toward the end of sautéing prevents it from turning bitter while maximizing its aromatic impact.
When stirring in tahini, mix it off the heat to prevent curdling.
For an extra punch, zest a lemon along with the juice; the zest brightens the soup and adds fragrant oils that enhance the Mediterranean notes.
Finally, always taste before serving—seasoning with salt, pepper, and dill can transform the soup from good to extraordinary.
Serving Suggestions And Pairings Ideas
This soup is versatile and pairs beautifully with various sides and accompaniments.
Serve it alongside crusty artisan bread, pita, or a warm baguette to soak up the flavorful broth.
A simple green salad with a lemon vinaigrette complements the soup’s zesty profile.
For a heartier meal, top the soup with roasted chickpeas, crumbled vegan feta, or a sprinkle of nutritional yeast.
Drizzle a little extra tahini on top for a creamy finish, or add a few chili flakes for a gentle heat kick.
This soup is also excellent as a starter for a Mediterranean-inspired dinner spread.
Storage Tips For Long-Term Use
Store leftover soup in an airtight container in the refrigerator for up to 4–5 days.
Since the orzo absorbs liquid as it sits, the soup may thicken—simply stir in a little water or broth when reheating.
For longer-term storage, freeze the soup in freezer-safe containers for up to two months.
Thaw overnight in the fridge and reheat gently on the stove.
Avoid freezing the soup with delicate greens already mixed in; instead, add fresh kale or spinach when reheating for the best texture and color.
Frequently Asked Questions
1. Can I make this soup gluten-free?
Yes! Replace the whole wheat orzo with white rice or gluten-free pasta.
Cooking times may vary slightly—rice usually needs 10–15 minutes, while gluten-free pasta cooks according to package instructions.
2. Is this soup suitable for meal prep?
Absolutely. This soup stores well in the refrigerator and can be portioned into single servings for easy grab-and-go meals. The flavor often improves after a day as the ingredients meld together.
3. Can I substitute tahini with another ingredient?
Yes, cashew butter or almond butter work well as a creamy alternative. Coconut cream can also be used for a slightly sweeter twist.
Avoid using peanut butter as it may overpower the Mediterranean flavor.
4. How can I add more protein?
Increase the chickpeas slightly or top the soup with cooked lentils or tofu cubes. These additions maintain the plant-based profile while boosting protein content.
5. Can this soup be made in a slow cooker?
Yes! Add all ingredients except tahini, lemon juice, greens, and orzo to the slow cooker. Cook on LOW for 6–8 hours or HIGH for 4–5 hours.
Add remaining ingredients 30–45 minutes before serving, then stir until combined and greens are wilted.
