Silky Chickpea and Tahini Soup with Cumin

Lebanese

Medium · Hot

Silky Chickpea and Tahini Soup with Cumin

A velvety Lebanese-inspired soup where chickpeas are blended with rich tahini and bright lemon into silky perfection, finished with cumin and a drizzle of olive oil.

Recipe by

Nadia Hariri

The Mezze Architect

Prep

15 min

Cook

30 min

Total

45 min

Method

Prepare the Aromatics

Peel and finely dice the yellow onion. Peel and mince the garlic cloves. Peel and roughly chop the carrots. Peel and cube the potato into 1-inch pieces.

Build the Foundation

Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.

Add the minced garlic and cumin to the pot. Stir for 1 minute until fragrant, allowing the cumin to bloom in the oil.

Simmer the Soup

Add the chopped carrots, cubed potato, chickpeas, and chicken broth to the pot. Stir to combine and bring to a boil over high heat.

Once boiling, reduce the heat to medium-low and simmer for 20-25 minutes, until the carrots and potato are completely tender when pierced with a fork.

Blend to Silky Perfection

Remove the pot from heat. Using an immersion blender or working in batches with a standing blender, puree the soup until completely smooth and velvety.

Stir in the tahini and the juice of 1 lemon. Blend briefly to incorporate. Taste and adjust seasoning with salt and additional lemon juice as desired.

Serve and Garnish

Ladle the soup into bowls. Finish each bowl with a drizzle of olive oil, a squeeze of the remaining lemon, and a scatter of freshly chopped parsley.

Nutri-Score

Excellent balance

A–E · lower is better · score -10

Calories

624

per serving

Source of protein · 27gSource of fibre · 17gLow sugar · 6gLow saturated fat · 2g

Protein

27g

Carbs

94g

Fat

18g

Sat. fat

Fiber

17g

Sugar

Sodium

909mg

Heart HealthyDiabetes FriendlyAnti InflammatoryLow Sodium AlternativeWeight ManagementHigh ProteinHigh FiberBalanced Macros

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Environmental impact

Very low impact

A–E · lower is better · includes estimates

kg CO₂e

0.3

per serving

ACarbonAEU all-round· both agree

Water

1.0m³

Land

19Pt

Runoff

0.05g P

Chickpeas drives 52% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

SilkyVelvetyCreamy

Aromas

NuttyEarthyCitrusHerbal

Kitchen Equipment

Primary Tool

Large Pot

Large PotImmersion Blender Chef Knife Cutting Board Measuring Cups Measuring Spoons Wooden Spoon ColanderServing Bowls

Counter FootprintMedium

Techniques

SautéIngSimmering Blending Seasoning

Safety & Storage

Allergen Warning

Sesame is present in tahini. This soup contains sesame - verify all guests have no sesame allergy before serving.

Handling

When blending hot liquids, leave the lid vent open, cover with a towel, and blend in short pulses to prevent pressure buildup and splashing burns.

Equipment Safety

For immersion blending: secure the blender base and keep it fully submerged. For standing blender: never blend hot liquid at full speed without the vented lid.

Storage

Cool soup to room temperature within 2 hours, then refrigerate in airtight containers for up to 4 days or freeze for up to 3 months.

Cooking Temperature

Ensure soup reaches and maintains a rolling simmer at 185-200°F (85-93°C) for the full 20-25 minutes to properly cook vegetables and ensure food safety. Using a calibrated thermometer, verify the internal temperature reaches 165°F (74°C) if using chicken components.

Cross Contamination

Clean all utensils, cutting boards, and surfaces that contacted tahini before preparing allergen-free dishes in the same kitchen.

High Risk Population

Infants, elderly, pregnant women, and immunocompromised individuals should only consume soup that has been properly heated to piping hot throughout before serving.

Pro Tips

Technique

For that true silkiness, blend in stages—first without the tahini until completely smooth, then stream in the tahini with the motor running. This ensures the sesame paste emulsifies properly rather than seizing up into lumps. A high-powered blender will give you the most luxurious result, but an immersion blender works beautifully if you are patient.

Substitution

If tahini feels too bold, you may substitute it with an equal measure of almond or cashew butter for a gentler nuttiness, though the tahini is really the soul of this dish. For a brighter, more herbaceous finish, add a handful of fresh parsley to the pot before the final blend—the color will be stunning.

Storage

This soup actually improves overnight as the cumin and lemon deepen their conversation. Store it in an airtight container for up to four days, and do not freeze if you have used tahini, as the emulsion will break upon thawing.

From the chef

Tahini and lemon do something remarkable to a pot of chickpeas: they pull the soup into a velvety, tangy richness that feels both nourishing and refined. Cumin blooms in the oil before the vegetables go in, and a long simmer softens everything until the immersion blender can make it truly silky. The tahini goes in last, stirred through with a generous squeeze of lemon, giving the broth a nutty brightness that store-bought shortcuts simply cannot touch. A drizzle of good olive oil and a handful of freshly chopped parsley finish it properly — this is how the mezze table begins.

Nadia HaririThe Mezze Architect

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TagsSilkySmoothCreamyOne PotComfort FoodVegetarian AdaptableGluten FreeNuttyTangyMiddle Eastern Spices

AllergensSesame

Source: generated · June 10, 2026