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Large soup pot of lemon orzo soup with spinach and chickpeas. A wooden spoon rests in the pot.

Lemon Chickpea Orzo Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 5 1x
  • Category: Soup
  • Cuisine: Greek
  • Diet: Vegan

A zesty lemon orzo soup with chickpeas, spinach and carrot! Make this recipe when you want something quick and easy that still delivers on flavour and nutrition.


Scale

Ingredients

  • 1 tbsp extra virgin olive oil (15 mL, use water for oil-free)
  • 1 white onion, diced (approx. 192 g/1¾ cups) 
  • 2 medium carrots, peeled and cut into ¼-inch pieces (approx. 175 g/1¼ cups)
  • 3 cloves garlic, finely minced or grated (15 g)
  • 6 cups vegetable stock (1500 mL)
  • 3 cups chickpeas (2 15 oz can or 1 28 oz can, drained and rinsed)
  • 1 cup orzo (185 g)
  • 1 bay leaf
  • ¼ cup lemon juice (55 g)
  • ¼ cup tahini (60 g)
  • 2 tbsp white miso paste (30 g)
  • ¼ cup warm water (60 mL)
  • 3 cups packed baby spinach (57 g)
  • ¼ cup fresh parsley, finely chopped (7 g)
  • ¼ cup fresh dill, finely chopped (7 g)
  • salt and pepper, to taste

Instructions

  1. Saute Onion, Carrot & Garlic: In a large pot, heat the oil over medium heat.  When the oil is hot, add the onions and carrots. Season with a pinch of salt and pepper. Cook for 5-7 min, stirring occasionally, until softened. Add garlic and cook for 1 min, stirring often, until fragrant.
  2. Simmer: Add the vegetable stock, chickpeas, orzo and bay leaf. Season with another small pinch of salt and pepper. Bring to a boil then reduce to a simmer over medium-low heat. Simmer for 7-10 minutes, stirring every 1-2 minutes, so the orzo does not stick to the bottom of the pot. Cook until orzo is tender, but still firm to the bite (al dente).
  3. Prepare Sauce: While the soup cooks, add the tahini, lemon juice, miso and warm water to a container and whisk to combine until completely smooth and creamy.
  4. Stir in Sauce, Spinach and Herbs: When the orzo is tender, remove the pot from the heat. Stir in spinach, lemon-tahini mixture and the parsley and dill, reserving a small amount of fresh herbs for serving. Stir for 1-2 min, until spinach is wilted. Season with salt and pepper, to taste. 
  5. Serve: Divide soup between bowls. Sprinkle remaining parsley and dill over top. Serve with a squeeze of fresh lemon, if desired.

Notes

Let cool before storing. Store in the fridge for up to 4 days. The orzo will continue to absorb liquid as it sits, so the soup will thicken considerably after storing. You can enjoy it as is, or stir in a little additional broth to adjust the consistency to your preference. Reheat the soup in a pot on the stovetop or in the microwave until heated through.

Nutrition facts are estimated based on a serving size that is 1/5 of the recipe. Sodium content will depend on the broth/stock used and how much salt you add when seasoning.

Nutrition

  • Serving Size: 1/5th of recipe
  • Calories: 364
  • Sugar: 6 g
  • Fat: 13 g
  • Carbohydrates: 51 g
  • Fiber: 10 g
  • Protein: 14 g

Keywords: lemon orzo soup, vegetarian orzo soup