Bella's Belly Blog

Gluten-free, Dairy-free, Vegan-Friendly

This Mediterranean-inspired tahini and chickpea soup is a nourishing, creamy delight that’s gluten-free, dairy-free, and vegan-friendly. Blended chickpeas add a velvety richness without any dairy, while tahini lends a subtle, nutty depth that enhances classic Mediterranean flavors. It’s an easy and versatile recipe, perfect for weekly meal prep, and can be enjoyed as a hearty lunch or comforting dinner. This soup is loaded with wholesome, plant-based ingredients for a cozy bowl that’s full of protein, fiber, and flavor!

Yield: 5-6 servings

Prep time: 15 minutes

Total time: 35 minutes

Ingredients

• 1 onion, chopped
• 2 cloves garlic, minced
• 1 shallot, finely chopped
• 2 cans chickpeas, drained and rinsed
• 5 cups broth of choice (use homemade bone broth or vegetable broth for a vegan option)
• 1/4 cup tahini
• 2 lemons, juiced
• 3 cups fresh spinach
• 1/4 tsp paprika
• 1 tsp dried thyme
• 1 tsp cumin
• 1 bunch fresh cilantro, chopped
• 1 bunch fresh dill, chopped
• Extra virgin olive oil (EVOO)
• Salt and pepper, to taste

Optional Toppings:

• Crumbled feta and olives
• Shredded chicken for extra protein

Instructions

1. Sauté the Aromatics & Chickpeas: In a large pot, heat a drizzle of EVOO over medium heat. Add the chopped onion, minced garlic, and shallot. Sauté until softened, about 3-4 minutes.
2. Add Spices & Chickpeas: Stir in paprika, thyme, cumin, salt, and pepper, along with one can of chickpeas. Cook for an additional 3-4 minutes until the chickpeas and aromatics are golden.
3. Blend for Creaminess: Transfer the sautéed mixture to a blender. Add 2 cups of broth and the tahini. Blend until smooth and creamy.
4. Crisp Remaining Chickpeas: In the same pot, add a touch more EVOO and the remaining can of chickpeas. Sauté until lightly golden and crisp.
5. Combine & Simmer: Pour the blended tahini mixture back into the pot with the crispy chickpeas. Add the remaining broth, lemon juice, fresh spinach, cilantro, and dill. Stir to combine.
6. Optional Protein Addition: If desired, stir in shredded chicken at this stage for an extra boost of protein.
7. Serve: Ladle into bowls and top with crumbled feta and olives for a Mediterranean finish. Enjoy warm!

This creamy, flavorful soup is perfect for weekly meal prep and can be enjoyed as a cozy, nourishing meal any time.