Bright, comforting, and deeply nourishing, this Lemon Chickpea Orzo Soup blends the zesty freshness of lemon with the creamy richness of tahini for a Mediterranean-inspired bowl of comfort.
Packed with plant-based protein from chickpeas and loaded with fiber-rich vegetables, it’s a heart-healthy choice that keeps you feeling full without being heavy.
30-Minute Lemon Chickpea Orzo Soup
Equipment
- 1 Dutch oven or large soup pot
- 1 Chef’s Knife
- 1 Cutting Board
- 1 Silicone spatula or wooden spoon
- 1 fine mesh strainer
- 1 Measuring cup set
Ingredients
- 1 tbsp olive oil or ¼ cup water for water sauté
- ½ medium onion diced
- 3 medium carrots peeled and diced
- 3 cloves garlic minced
- 7 –8 cups vegetable broth or water or a mix
- 1 cup whole wheat orzo pasta
- 2 cans 15 oz each chickpeas, drained and rinsed
- ¼ cup tahini
- ¼ –½ cup fresh lemon juice about 2–4 large lemons
- 1 large handful fresh baby kale or spinach
- Fresh dill chopped, to taste
- Mineral salt to taste
- Fresh cracked black pepper or lemon pepper to taste
Instructions
- Prepare Your Aromatic Base: Place a large Dutch oven or heavy-bottomed soup pot on the stove over medium heat. Add the olive oil (or water, if you prefer an oil-free option). Once warm, add the diced onion and carrot. Sauté slowly, stirring often, until the onions turn translucent and the carrots begin to soften, about 5–7 minutes. This gentle cooking draws out the natural sweetness of the vegetables, forming a flavorful foundation for your soup.
- Enhance Flavor with Garlic: Add the minced garlic to the pot. Stir constantly for about 45–60 seconds, just until the garlic becomes fragrant. Be careful not to overcook — garlic can burn quickly and turn bitter. This brief sauté unlocks its aromatic oils, infusing the base with depth and warmth.
- Build the Broth: Pour in 7 cups of vegetable broth, water, or a combination of both.Stir well to loosen any bits stuck to the bottom of the pot (this adds even more flavor). Incrase the heat to medium-high and bring the liquid to a gentle boil. This will prepare the broth for cooking the pasta and chickpeas evenly.
- Cook the Orzo and Chickpeas: Once the broth is boiling, stir in the orzo pasta and the drained chickpeas. Reduce the heat to medium-low so the soup stays at a gentle boil rather than a rapid one. Cook uncovered for 8–9 minutes, stirring occasionally to prevent the orzo from sticking to the bottom. The pasta should be tender yet slightly firm to the bite when ready.
- Add Creaminess and Brightness: Turn off the heat. Add the tahini to the pot, followed by the lemon juice — starting with ¼ cup and increasing to taste. Whisk or stir vigorously until the tahini fully dissolves into the broth, giving the soup a silky, creamy consistency without dairy. Taste and adjust the lemon juice for brightness, keeping in mind that the flavor will develop further as it rests.
- Fold in Fresh Greens: Add the baby kale or spinach to the hot soup. Stir gently, allowing the residual heat to wilt the greens in just 1–2 minutes. This keeps them vibrant in color and preserves their nutrients, while adding a burst of freshness to the final dish.
- Season to Perfection: Sprinkle in freshly chopped dill to your liking, then season generously with mineral salt and freshly cracked black pepper (or lemon pepper for extra zing). Stir well, taste, and adjust seasonings if needed. Remember, the flavors should be bright, savory, and balanced.
- Serve and Enjoy: Ladle the soup into warm bowls. Serve immediately with slices of crusty artisan bread for dipping, allowing the bread to soak up the velvety broth. This soup thickens as it sits, so feel free to stir in extra hot water or broth just before serving to loosen it back to your desired consistency.
Notes
- Tahini adds a subtle, creamy richness; substitute with cashew butter if preferred.
- Use low-sodium vegetable broth to control salt levels without sacrificing flavor.
- Fresh herbs like dill, oregano, or rosemary can be adjusted to taste.
- For a gluten-free version, replace orzo with white rice; cooking time may increase slightly.
- Soup thickens as it cools; stir in additional broth or water to loosen before serving.
- Lemon juice can be added gradually — adjust to achieve the perfect tang.
- Leftovers taste even better after sitting, allowing flavors to meld overnight.
The orzo adds a pleasant chew, while fresh greens like kale or spinach bring a burst of color and nutrients.
Low in saturated fat and rich in healthy fats from olive oil or tahini, this soup supports balanced eating while still being satisfying.
Best of all, it comes together in about 30 minutes, making it ideal for busy weeknights or easy weekend meal prep.
Whether enjoyed with crusty bread or on its own, this soup offers a bright, energizing meal that’s both delicious and wholesome.
Must-Have Tools for Perfect Results
1Lodge Enameled Cast Iron Dutch Oven
Ideal for evenly simmering soups, this sturdy pot retains heat beautifully, ensuring your orzo cooks to perfection. It’s also versatile for braising, stews, and bread baking.
OXO Good Grips 3-Piece Silicone Spatula Set
Perfect for stirring without scratching cookware, these heat-resistant spatulas make it easy to blend tahini and lemon juice smoothly into the soup.
KitchenAid Chef’s Knife
A sharp, well-balanced knife is essential for precise chopping of onions, carrots, and fresh herbs, speeding up prep time while keeping cuts consistent.
Cuisinart Fine Mesh Strainer
Ensures quick draining and rinsing of chickpeas, removing excess sodium from canned beans while being useful for rinsing grains or sifting dry ingredients.
Pyrex 4-Cup Glass Measuring Cup
Perfect for measuring broth and lemon juice, with a heat-safe design that works for hot liquids straight from the stove.
Chef’s Secrets for Flavor Depth
To elevate this soup to a restaurant-quality bowl, start by gently sautéing the onions and carrots in olive oil rather than rushing over high heat.
This slow cooking process caramelizes natural sugars, giving the base a richer flavor.
Toasting the orzo in the pot for a minute before adding the broth can also add subtle nuttiness.
When blending tahini into the hot broth, whisk vigorously to avoid clumping and achieve a smooth, creamy texture.
Fresh lemon juice should always be added at the end of cooking to preserve its bright, vibrant flavor, while fresh dill adds a final aromatic lift.
These small steps ensure every spoonful is balanced, flavorful, and satisfying.
Serving Suggestions That Impress
This soup shines when served piping hot in deep bowls.
Pair it with crusty artisan bread, warm pita, or a light side salad for a complete Mediterranean-inspired meal.
For added protein and texture, consider topping with roasted chickpeas, a sprinkle of pumpkin seeds, or a drizzle of extra tahini.
Garnishing with fresh dill, a few lemon zest shavings, or even a touch of smoked paprika adds visual appeal and a burst of flavor.
This recipe also works beautifully as a starter in a multi-course meal or as a wholesome, stand-alone dinner for busy weeknights.
Storage Tips for Longevity
Store any leftover soup in an airtight container in the refrigerator for up to 4 days.
The orzo may continue to absorb liquid, so add a splash of vegetable broth or water when reheating to restore the ideal consistency.
This soup freezes well, though texture may slightly change; freeze in individual portions for easy, grab-and-go meals.
When reheating, warm slowly over medium heat on the stove rather than microwaving aggressively to preserve both flavor and nutrient quality.
Fresh herbs can be added after reheating to maintain their bright color and aromatic profile.
Frequently Asked Questions
1. Can I make this soup vegan without tahini?
Absolutely! While tahini adds creaminess, you can substitute it with unsweetened cashew butter or simply skip it for a lighter version.
The soup remains flavorful and satisfying.
2. Is it possible to make this gluten-free?
Yes. Replace the orzo with white rice, quinoa, or gluten-free pasta. Cooking time may increase by 10–15 minutes, depending on the grain or pasta used.
3. How can I make this soup more protein-rich?
Increase the chickpeas or add other legumes like lentils. A scoop of cooked quinoa or edamame also boosts protein without changing flavor.
4. Can this recipe be made ahead of time?
Yes, it’s ideal for meal prep. Make the soup a day in advance — flavors meld beautifully overnight.
Add delicate greens and extra lemon juice just before serving for freshness.
5. Can I use canned or fresh broth?
Either works well. Low-sodium vegetable broth is recommended for better control over salt levels.
If using water, adjust seasonings accordingly to enhance flavor.
