The classic Middle Eastern team of chickpeas and tahini comes together in this tasty, offbeat soup. Half the chickpeas are pureed with tahini into a creamy, nutty base, then simmered with mushrooms, cabbage, cumin, and a big handful of fresh herbs, with a squeeze of lemon at the end to brighten it all up.
Photos by Evan Atlas.
It's a creamy soup without a drop of dairy, hearty enough for dinner and ready in under an hour. Most of the ingredients are pantry staples, and the fresh parsley, dill, and scallions stirred in at the end keep it tasting lively rather than heavy.
Key Ingredients & Substitutions
- Chickpeas. They do double duty here: half are pureed to thicken the soup and half stay whole for texture. Home-cooked chickpeas are lovely, but two 15-ounce cans, drained and rinsed, work just as well. Cannellini beans are the closest swap if you're out.
- Tahini. This sesame paste is what makes the broth creamy and gives it a mellow, nutty depth. Stir the jar well before measuring, since the oil separates. Smooth cashew butter or sunflower seed butter can stand in, though the flavor will be sweeter and less savory.
- Mushrooms. Cremini (baby bella) mushrooms have a bit more flavor than white button mushrooms, but either is fine. Sliced shiitake caps add an earthier note.
- Cabbage. A cup of finely shredded green (white) cabbage adds body and a gentle sweetness. Napa cabbage cooks faster and is milder; a handful of chopped kale or spinach also works.
- Broth. Use vegetable broth, or do as the original recipe does and dissolve two vegetable bouillon cubes in 4 cups of water. If you use a salted broth, go easy on the salt at the end.
- Seasonings. Ground cumin brings warmth, and an all-purpose salt-free seasoning blend adds a layer of herbs and aromatics without extra sodium. No blend on hand? Use ½ teaspoon each of dried thyme, garlic powder, and sweet paprika.
- Fresh herbs and lemon. Parsley, dill, and scallion greens go in at the end so they stay bright. Don't skip the lemon juice; it balances the richness of the tahini.
Helpful Tips
Take your time with the onions. Sautéing the onion and garlic over medium-low heat until golden takes 8 to 10 minutes, but that slow start builds the flavor base for the whole pot. If the garlic starts to brown before the onion softens, add it a few minutes later.
Blend the chickpeas until completely smooth. Add just enough water or broth to the food processor to get the chickpeas and tahini moving, then let it run for a full minute or two. A silky puree gives you a creamy soup; a grainy one leaves it pasty.
Keep the heat gentle after adding the puree. Once the tahini mixture goes in, the soup thickens and can catch on the bottom of the pot. Keep it at a bare simmer and stir now and then.
Adjust the thickness at the end. This soup should be medium-thick, somewhere between a creamy soup and a stew. Add water a little at a time until it's where you like it, then taste again for salt and lemon, since extra liquid dilutes both.
Let it rest if you have time. Like many bean soups, this one gets better after standing off the heat for an hour or two, as the flavors meld. Just heat it through gently before serving.
Variations
- Spiced up. Add ½ teaspoon smoked paprika and a pinch of cayenne or red pepper flakes with the cumin for a warmer, smokier bowl.
- Extra greens. Stir in a few big handfuls of baby spinach or chopped kale along with the reserved chickpeas.
- Heartier. Add a cup of cooked brown rice, bulgur, or small pasta at the end to turn it into a one-bowl meal.
- Lemony and bright. Add the grated zest of one lemon along with the juice, and finish each bowl with a little extra dill.
- Tahini drizzle. Top each serving with a spoonful of vegan tahini yogurt sauce and a sprinkle of za'atar or sumac.
Serving Ideas
Serve this soup with warm whole wheat pita bread for dipping. For a Middle Eastern-style spread, pair it with a tabbouleh salad or a crunchy fattouche salad, and a steamed green vegetable such as green beans or broccoli.
It also makes a nice start to a meze-style meal with baba ghanouj, olives, and raw vegetables. If you're a chickpea fan, you'll find plenty more ideas in our roundup of vegan chickpea recipes.
Storing & Freezing
Store leftovers in an airtight container in the refrigerator for up to 4 days. The soup thickens considerably as it chills because of the pureed chickpeas and tahini, so add a splash of water or broth when you reheat it, and warm it gently over medium-low heat, stirring often. Taste again before serving; a fresh squeeze of lemon and a few more chopped herbs will wake it right back up.
This soup freezes well for up to 3 months. Let it cool completely, then freeze it in portions, leaving some headspace in each container. Thaw overnight in the refrigerator, then reheat gently on the stovetop. The tahini may separate slightly after freezing; a good stir (or a quick whirl with an immersion blender) brings it back together. For the freshest flavor, you can freeze the soup before adding the herbs and lemon, and stir them in after reheating.
More Vegan Soup Recipes
If you loved this recipe, here are a few more you might enjoy:
- Vegan Lemony Leek and Mushroom Soup
- Vegan Split Pea Soup
- Vegan Cream of Broccoli Soup
- Cozy Vegan Soups for Fall and Winter
Recipe
Chickpea-Mushroom Soup with Tahini
Ingredients
- 1 tablespoon olive oil
- 1 medium onion chopped
- 3–4 cloves garlic minced
- 4 cups vegetable broth or 4 cups water plus 2 vegetable bouillon cubes
- 2 cups cremini mushrooms or white or baby bella mushrooms, sliced
- 1 cup green cabbage finely shredded
- 1 teaspoon ground cumin
- 2 teaspoon salt-free seasoning
- 3 ½ cups chickpeas cooked, or two 15-ounce cans, drained and rinsed
- ¼ cup tahini sesame paste; stir well before measuring
- ¼–½ cup fresh parsley finely chopped, to taste
- 3–4 scallions green parts only, thinly sliced
- 2–3 tablespoon fresh dill minced, or more to taste
- ½–1 lemon juiced, to taste
- salt and freshly ground pepper to taste
Instructions
- Heat the oil in a large soup pot over medium-low heat. Add the onion and garlic and sauté, stirring occasionally, until the onion is golden, 8 to 10 minutes.
- Add the broth (or water and bouillon cubes), mushrooms, cabbage, cumin, and salt-free seasoning. Bring to a rapid simmer over medium-high heat, then lower the heat, cover, and simmer gently for 15 minutes, until the cabbage is tender.
- Meanwhile, set aside half of the chickpeas. Place the rest in a food processor or blender with the tahini and about ½ cup water, adding a little more water as needed to keep it moving. Process until completely smooth, then stir the puree into the soup.
- Stir in the reserved whole chickpeas and return to a simmer. Cover and simmer very gently for 10 minutes, stirring occasionally so the soup doesn't stick to the bottom of the pot.
- Stir in the parsley, scallions, dill, and lemon juice. Add water as needed, a little at a time, for a medium-thick consistency.
- Season with salt and pepper and simmer for 5 minutes longer. Serve at once, or let the soup stand off the heat for an hour or two to let the flavors meld, then heat through gently before serving.
Cherise says
Love this soup! Great blend of flavors, make a head if you have time.
Nava says
Thanks for your comment, Cherise. So glad you enjoyed this soup.
Jen says
My husband and I made this delicious soup last night.
Love at first bite.
Can't wait for lunch for leftovers!
So-Young says
Love this one. Thanks for sharing 😀
Andrea says
Absolutely delicious! Thank you!