Healthy Lemon Chickpea Orzo Soup
A creamy, zesty, and protein-packed chickpea orzo soup, bursting with Mediterranean flavors, fresh herbs, and wholesome plant-based ingredients. Perfect for quick weeknight dinners or easy meal prep.
Equipment
- 1 Heavy-Bottomed Soup Pot
- 1 Chef’s knife
- 1 Set Measuring Cups & Spoons
- 1 Wooden Spoon or Silicone Spatula
- 1 Slow Cooker (optional)
Ingredients
- 1 tablespoon olive oil or ¼ cup water for water sauté
- ½ onion diced
- 3 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 –½ cup lemon juice 2–4 large lemons
- 1 large handful fresh baby kale or spinach
- Fresh chopped dill to taste
- Mineral salt to taste
- Fresh cracked pepper or lemon-pepper to taste
Instructions
- Prepare Your Ingredients: Begin by gathering all ingredients and kitchen tools. Dice the onion evenly to ensure uniform cooking. Peel and cut the carrots into small, bite-sized cubes for a tender texture. Mince the garlic finely to release its flavor throughout the soup. Drain and rinse the canned chickpeas under cold water to remove excess sodium and any canning liquid. Measure out the orzo, tahini, lemon juice, and herbs so that everything is ready for smooth cooking.Having ingredients prepped ahead will make the cooking process faster and more enjoyable.
- Sauté the Aromatics: Place your heavy-bottomed soup pot over medium heat. Add the olive oil—or water if you prefer a no-oil option—to the pot. Once warmed, add the diced onion and carrots. Sauté for 5–7 minutes, stirring occasionally, until the vegetables become fragrant and begin to soften. Add the minced garlic and sauté for an additional 1 minute, stirring constantly to prevent burning. This step develops the base flavor of the soup and ensures the aromatics are tender and flavorful.
- Add the Broth and Bring to a Boil: Pour in the vegetable broth or a combination of broth and water. Stir well to combine. Increase the heat to medium-high and bring the liquid to a gentle boil.This creates the perfect environment to cook the orzo evenly while infusing the soup with flavor. Taste the broth at this stage and adjust seasoning with a pinch of salt or pepper if desired.
- Cook the Orzo and Chickpeas: Once the broth reaches a boil, add the whole wheat orzo and drained chickpeas. Reduce the heat to medium-low so the soup maintains a gentle boil. Cook uncovered for 8–9 minutes, stirring occasionally, until the orzo is tender but still retains a slight bite. The chickpeas should be warmed through and slightly creamy. Stirring occasionally prevents the orzo from sticking to the bottom of the pot and ensures even cooking.
- Incorporate Tahini and Lemon Juice: Remove the soup from heat temporarily. Add the tahini and begin with the smaller amount of lemon juice. Stir thoroughly to combine, creating a smooth, creamy texture.Taste the soup and gradually add more lemon juice to suit your preference for brightness and acidity. This step gives the soup its signature creamy and tangy flavor without using any dairy, making it both rich and refreshing.
- Add Greens and Fresh Herbs: Immediately add the fresh baby kale or spinach to the pot. Stir gently to incorporate; the residual heat will wilt the greens within a few minutes while preserving their vibrant color and nutrients. Add chopped fresh dill to taste. This final touch elevates the soup with fresh herbal notes and adds a burst of flavor to every spoonful.
- Adjust Seasoning and Consistency: Taste the soup carefully and adjust salt, pepper, or lemon juice as needed.If the soup has thickened more than desired, add a little extra broth or water to reach the perfect consistency. The balance of flavor and texture at this stage ensures a satisfying and harmonious final dish.
- Serve and Enjoy: Ladle the soup into individual bowls. Serve warm with your favorite crusty artisan bread to soak up the flavorful broth. This soup is perfect as a light lunch, dinner, or a comforting starter. It also stores well in the refrigerator, making it an excellent option for meal prep.
- Slow Cooker Alternative (Optional): For a hands-off approach, place all ingredients except tahini, lemon juice, greens, and orzo into a slow cooker. Cook on LOW for 6–8 hours or HIGH for 4–5 hours. About 30–45 minutes before the soup is done, stir in the orzo, tahini, lemon juice, and greens.This method allows the flavors to deepen and creates a rich, comforting soup with minimal effort.
Notes
- Tahini adds a creamy, nutty richness; if unavailable, use 100% cashew butter as a smooth, dairy-free alternative.
- For a lighter soup, sauté vegetables in water instead of oil.
- Use low-sodium vegetable broth or a mix of broth and water to control sodium content.
- Fresh herbs such as dill, rosemary, or oregano can be adjusted to personal taste.
- Swap orzo for white rice to make the soup gluten-free; extend cooking time by 10–15 minutes until rice is tender.
- Soup thickens as it stands; add extra broth or water when reheating to maintain the desired consistency.
- Slow cooker method allows for hands-off cooking and deeper flavor development.
