30-Minute Lemon Chickpea Orzo Soup
A bright, creamy, and comforting vegan soup featuring chickpeas, orzo, greens, and a tangy lemon-tahini finish. Ready in just 30 minutes, it’s a quick, nutritious, and satisfying meal that’s perfect for weeknights or meal prep.
Equipment
- 1 large pot or saucepan
- 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 medium onion diced
- 3 medium carrots peeled and diced
- 3 cloves garlic minced
- 7 –8 cups vegetable broth or water or a 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 2–4 large lemons
- 1 large handful fresh baby kale or spinach
- 2 tablespoons fresh chopped dill or to taste
- Salt to taste
- Freshly cracked black pepper or lemon-pepper to taste
Instructions
- Prepare Your Ingredients: Before turning on the stove, gather all ingredients. Dice the onion into small, even pieces to ensure it softens uniformly. Peel and chop the carrots into small cubes for quick cooking, and mince the garlic finely to release its aromatic flavor. Rinse and drain the chickpeas, and chop any fresh herbs if not already done. Measure your broth or water, orzo, tahini, and lemon juice so everything is ready to go.
- Sauté the Vegetables: Heat a tablespoon of olive oil (or 1/4 cup water for a lighter version) in a large pot over medium heat. Once hot, add the diced onion and carrot. Stir occasionally for 5–7 minutes until the onions turn translucent and the carrots begin to soften. Add the minced garlic and continue to sauté for an additional 1 minute, just until the garlic becomes fragrant. This step builds the flavor foundation of your soup.
- Add the Broth and Bring to Boil: Pour 7–8 cups of vegetable broth, water, or a combination into the pot. Turn the heat to high to bring the liquid to a gentle boil. Stir occasionally to combine the sautéed vegetables with the liquid. This step ensures the flavors meld together while preparing the base for the orzo and chickpeas.
- Cook the Orzo and Chickpeas: Once the liquid reaches a boil, stir in the whole wheat orzo and the drained chickpeas. Reduce the heat to medium-low and maintain a gentle boil. Cook for 8–9 minutes, stirring occasionally, until the orzo is tender but still slightly firm (al dente). The chickpeas will warm through, and the soup will begin to thicken slightly as the starch from the orzo releases.
- Incorporate Tahini and Lemon: Remove the pot from the heat. Add 1/4 cup of tahini and start with 1/4 cup of freshly squeezed lemon juice. Stir thoroughly until the tahini is fully blended into the soup, creating a creamy texture. Taste the soup and gradually add more lemon juice, up to 1/2 cup, depending on your preference for brightness and tang. This step gives the soup its signature zesty flavor and creamy consistency without dairy.
- Add Greens and Herbs: Gently stir in a large handful of fresh baby kale or spinach. The residual heat will wilt the greens in just a few minutes. Add freshly chopped dill (or your preferred herbs) to taste. Stir again to ensure the greens and herbs are evenly distributed throughout the soup. This step adds freshness, color, and extra nutrients to your dish.
- Season to Taste: Season the soup with mineral salt and freshly cracked black pepper or lemon-pepper. Taste and adjust as needed. This final seasoning step balances the flavors and elevates the soup, allowing the lemon, tahini, and vegetable flavors to shine.
- Adjust Consistency: If the soup thickens as it stands, add a splash of water or broth to reach your desired consistency. Stir gently to combine. The soup should be creamy but still slightly brothy for the perfect comforting texture.
- Serve and Garnish: Ladle the soup into individual bowls. Optionally, drizzle a little extra tahini on top or sprinkle with extra fresh dill for presentation. Serve with crusty artisan bread or your favorite side for soaking up the flavorful broth. This step makes your soup both visually appealing and extra satisfying to eat.
- Store or Reheat: Let leftover soup cool to room temperature before transferring it to airtight containers. It will thicken in the fridge; simply reheat gently over low heat, adding a little water or broth to restore the original consistency. The flavors often deepen overnight, making it a great option for meal prep or next-day lunches.
Notes
- Tahini adds creamy richness, but cashew butter works as a dairy-free alternative.
- For a lighter version, sauté vegetables in water instead of oil.
- Use a mix of low-sodium vegetable broth and water to control salt while keeping flavor.
- Fresh herbs can be swapped—try rosemary or oregano instead of dill.
- To make gluten-free, replace orzo with white rice; increase cooking time by 10–15 minutes.
- The soup thickens as it cools; add broth or water when reheating to restore consistency.
- Flavor improves if made ahead—perfect for meal prep or next-day lunches.
- Optional: garnish with extra tahini, fresh dill, or a squeeze of lemon for extra brightness.
