Name: Hummus Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Middle Eastern-Inspired
Ingredients: 2 (15-ounce) cans chickpeas, drained and rinsed (3 heaping cups), divided; 8 garlic cloves, peeled; 3 tablespoons olive oil, divided; 1¾ teaspoons kosher salt, plus more to taste; 1½ teaspoons ground cumin, divided; 1 large yellow onion, chopped (about 1¾ cups); 4 small carrots, peeled and chopped (about 1½ cups); 4 cups vegetable broth; 1 cup water, plus more as needed; ⅓ cup tahini; 3 tablespoons fresh lemon juice (from about 2 lemons), plus more to taste; ¼ cup chopped fresh flat-leaf parsley

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Short Description

This creamy hummus soup brings together the nutty richness of chickpeas, the boldness of roasted garlic, and the smooth flavor of tahini and lemon for a comforting, protein-packed twist on traditional soup. Topped with crispy roasted chickpeas, it’s a satisfying dish that’s hearty, wholesome, and delicious.

Why You’ll Love This Recipe

Combines the flavor of hummus in a cozy, warm soup
Loaded with plant-based protein and fiber from chickpeas
Creamy texture without dairy
Roasted garlic and crispy chickpea topping add incredible depth and contrast
Naturally vegan and gluten-free

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 (15-ounce) cans chickpeas, drained and rinsed (3 heaping cups), divided
8 medium garlic cloves, peeled
3 tablespoons olive oil, divided
1¾ teaspoons kosher salt, plus more to taste
1½ teaspoons ground cumin, divided
1 large yellow onion, chopped (about 1¾ cups)
4 small carrots, peeled and coarsely chopped (about 1½ cups)
4 cups vegetable broth
1 cup water, plus more as needed
⅓ cup tahini
3 tablespoons fresh lemon juice (from about 2 lemons), plus more to taste
¼ cup chopped fresh flat-leaf parsley

Directions

Roast the Chickpeas

Preheat oven to 400°F.
Toss 1½ cups chickpeas with garlic cloves, 1 tablespoon olive oil, ½ teaspoon salt, and ½ teaspoon cumin on a baking sheet.
Bake for 20–25 minutes, stirring halfway, until chickpeas are crispy and garlic is golden and soft.
Set aside the garlic for the soup; keep roasted chickpeas for garnish.

Prepare the Soup

In a large Dutch oven, heat the remaining 2 tablespoons olive oil over medium-high.
Add chopped onion and cook, stirring, until translucent, about 3–4 minutes.
Add remaining 1¼ teaspoons salt and 1 teaspoon cumin. Stir constantly for about 1 minute until fragrant.
Add chopped carrots and the remaining 1½ cups chickpeas. Stir to combine.
Pour in the vegetable broth and 1 cup of water, scraping up any browned bits from the bottom of the pot.
Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes or until carrots are fork-tender.
Remove from heat. Add tahini, lemon juice, and the reserved roasted garlic.

Puree the Soup

Use an immersion blender to puree until smooth, about 1–2 minutes.
If using a countertop blender, transfer the mixture in batches, allowing steam to escape by removing the center lid and covering with a towel.
Blend until smooth and creamy. Add water to adjust thickness as needed.
Season with more lemon juice and salt to taste.

Serve

Divide soup into 4 bowls.
Top each with crispy chickpeas and chopped parsley.
Serve warm.

Servings And Timing

Servings: 4
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 1 hour

Variations

Add a pinch of smoked paprika or cayenne for heat
Use roasted red peppers or tomatoes for a smoky depth
Top with a drizzle of olive oil or chili oil before serving
Stir in spinach or kale during the last 5 minutes for added greens
Swap carrots for sweet potatoes or parsnips for a sweeter profile

Storage/Reheating

Store in an airtight container in the fridge for up to 5 days
Reheat gently on the stovetop or in the microwave, adding water as needed to loosen
Crispy chickpeas can be stored separately at room temperature to maintain crunch

FAQs

Can I use dry chickpeas instead of canned?

Yes, cook them fully beforehand—about 1½ cups dry chickpeas yields the needed amount once cooked.

What can I use instead of tahini?

Sunflower seed butter or cashew butter can work, but tahini provides the most authentic hummus flavor.

Is this soup thick?

Yes, it’s naturally thick and creamy. Add more water if you prefer a thinner texture.

Can I freeze this soup?

Yes, freeze in airtight containers for up to 3 months. Thaw in the fridge and reheat gently.

Can I skip the roasted chickpea topping?

Yes, but they add great texture. You can also top with croutons or nuts for crunch.

Does it taste like hummus?

Yes! It has the same creamy, nutty, garlicky profile of hummus but in soup form.

Is it spicy?

No, it’s warm and savory. Add chili flakes or cayenne for a spicier version.

Can I make this oil-free?

Yes, use water or broth to sauté the onions and skip the roasted chickpeas, or roast them without oil.

How do I make it extra lemony?

Add more lemon juice after blending to suit your taste.

What can I serve it with?

Great with warm pita, crusty bread, or a side salad.

Conclusion

Hummus soup is a cozy and creative way to enjoy all the flavors of your favorite dip in a nourishing, hearty bowl. With creamy chickpeas, tahini, lemon, and roasted garlic, it’s a wholesome meal that’s both comforting and deeply satisfying—perfect for weeknight dinners or make-ahead lunches.