Hummus Soup Recipe

Name: I Make This Creamy Soup on Repeat With a Handful of Pantry Staples
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Ingredients: 2 (15-ounce) cans chickpeas, drained and rinsed (3 heaping cups), divided; 8 medium garlic cloves, peeled; 3 tablespoons olive oil, divided; 1 3/4 teaspoons kosher salt, plus more to taste; 1 1/2 teaspoons ground cumin, divided; 1 large yellow onion, chopped (about 1 3/4 cups); 4 small carrots, peeled and coarsely chopped (about 1 1/2 cups); 4 cups vegetable broth; 1 cup water, plus more as needed; 1/3 cup tahini; 3 tablespoons fresh lemon juice (from 2 lemons), plus more to taste; 1/4 cup chopped fresh flat-leaf parsley

I often find myself eating hummus directly out of the container, and not just when I’ve reached the dregs of it. However strange it might sound (say, “hummus soup five times fast”), the classic dip lends itself beautifully to a simple, nourishing soup: bright lemon, velvety tahini, and a hearty blend of chickpeas and root vegetables.

Why Does This Recipe Work?

I prefer hummus served warm, with a swirl of olive oil, crispy chickpeas, and fresh veggies for dipping. This recipe is a wonderful amalgam of all of those tasty things, kicked up a notch: sautéed onions and garlic and softened carrots in broth provide the base, while chickpeas carry the bright and velvety finishing flavors of tahini and lemon, respectively.

Should I Remove the Chickpea Skins?

All chickpeas have a paper-thin, fibrous casing or skin that can be tricky to digest. While it’s not absolutely necessary, removing the skins also helps achieve a super-smooth result when blending or pureeing.

The skins of canned chickpeas are actually easier to remove than if starting from dry—when you’re draining and rinsing from the can, you may even find that they come off on their own! The chickpeas have been sitting and soaking in brine, which helps soften and release the skin. For those that remain, simply grasp the chickpea with two fingers and pinch it out; the skin should slide right off. While it might be a tedious process for some, I really enjoy it—it’s the perfect excuse to take a pause from the more complicated cooking tasks. Plus, it’s a great activity for little kiddos who are finding their way around the kitchen.

12 Quick and Easy Dinners That Start With a Can of Chickpeas

Tips and Tricks

Depending on your preferred consistency, adjust the liquid as needed. Add or remove water—just one tablespoon at a time—to reach the texture that you prefer. You can use chopped cilantro for a fresh peppery bite if you don't have parsley.

Toppings and Substitutions

Serve with Greek yogurt or a swirl of cream
Serve with Aleppo pepper to taste for some heat
Use carrots of any color to play around with the color of the soup
Substitute parsnips for carrots for a slightly sweeter taste and starchier texture

Make Ahead

If you love snacking on crispy chickpeas, this is your sign to make a big batch of hummus soup and roast some extra chickpeas for munching all week long. Crispy chickpeas will be the crispiest on the same day, but they can be roasted ahead of time and stored in a loosely sealed container at room temperature for up to four days.

Dreamy, Creamy Soups

Hummus Soup

Prep Time 10 mins

Cook Time 40 mins

Total Time 50 mins

Servings 4 servings

Yield 6 cups

2 (15-ounce) cans chickpeas, drained and rinsed (3 heaping cups), divided
8 medium garlic cloves, peeled
3 tablespoons olive oil, divided
1 3/4 teaspoons kosher salt, plus more to taste
1 1/2 teaspoons ground cumin, divided
1 large yellow onion, chopped (about 1 3/4 cups)
4 small carrots, peeled and coarsely chopped (about 1 1/2 cups)
4 cups vegetable broth
1 cup water, plus more as needed
1/3 cup tahini
3 tablespoons fresh lemon juice (from 2 lemons), plus more to taste
1/4 cup chopped fresh flat-leaf parsley

Roast the chickpeas:

Preheat the oven to 400°F. Toss 1 1/2 cups of the chickpeas with garlic cloves, 1 tablespoon of the olive oil, 1/2 teaspoon of the salt, and 1/2 teaspoon of the cumin on a large rimmed baking sheet.

Bake until the garlic is tender and browned and chickpeas are toasted and crispy, 20 to 25 minutes, stirring halfway through. Remove from the oven; let crispy chickpeas and roasted garlic cool on the baking sheet. Separate out the garlic cloves to puree in the soup and set aside until ready to use.

Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster

Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster
While the chickpea roasts, start the soup:

Heat the remaining 2 tablespoons of olive oil in a large Dutch oven over medium-high. Add the onion and cook, stirring often, until softened and translucent, 3 to 4 minutes. Add the remaining 1 1/4 teaspoons salt and remaining 1 teaspoon cumin and cook, stirring constantly, until fragrant and the cumin is darkened and toasted, 30 seconds to 1 minute. Add carrots and remaining 1 1/2 cups chickpeas and stir to coat and combine, about 2 minutes. Gradually add vegetable broth and water, using a wooden spoon to scrape any browned bits on the bottom of the pot.

Bring to a boil over high. Reduce heat to medium-low, and simmer, covered, until carrots are fork-tender, about 20 minutes. Remove from heat; add tahini, lemon juice, and reserved roasted garlic cloves.

Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster

Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster

Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster
Puree the soup:

Use an immersion blender to carefully puree the soup until smooth, 1 to 2 minutes. (Alternatively, use a ladle or measuring cup with a handle to carefully transfer vegetable and broth mixture to a blender. Secure the lid on the blender, removing the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute.)

Add additional water as needed to reach desired consistency. Season to taste with additional lemon juice.

Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster
Serve:

Divide the mixture evenly among 4 bowls. Sprinkle with the crispy chickpeas and parsley. Refrigerate leftovers in an airtight container for up to 5 days.

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Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster

Simply Recipes / Photo by Fred Hardy / Food Styling by Ana Kelly / Prop Styling by Shell Royster

Nutrition Facts (per serving)
498	Calories
24g	Fat
58g	Carbs
17g	Protein

Nutrition Facts
Servings: 4
Amount per serving
Calories	498
% Daily Value*
Total Fat 24g	31%
Saturated Fat 3g	17%
Cholesterol 0mg	0%
Sodium 1786mg	78%
Total Carbohydrate 58g	21%
Dietary Fiber 14g	49%
Total Sugars 14g
Protein 17g
Vitamin C 18mg	88%
Calcium 159mg	12%
Iron 6mg	33%
Potassium 852mg	18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.