Lemon Chickpea Orzo Soup
A light, zesty, and protein-packed vegan soup with chickpeas, orzo, tahini, and fresh greens. Ready in 30 minutes, this Mediterranean-inspired soup is perfect for quick dinners, meal prep, or cozy comfort food.
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.
