Lemon Dill & Chickpea Soup
vegan / gluten-free / nut-free
This Lemon Dill Soup smells of lemon and herbs. It’s light. But it’s also creamy–thickened with a five-minute dreamy lemon dill hummus. On top, a crispy tempeh and herb crumble adds tons of crunch and texture.
It’s contradictions make it perfect for the transition seasons, and I crave it obsessively every spring and fall.
Why it works:
- Sauteeing the onions low and slow in a flavorful olive oil (think 10-20 minutes) creates a lovely caramelization that provides the flavorful base of this soup.
- Extra large chunks of tender carrot and potato provide lots of hearty substance and make this soup filling.
- A super easy 5 minute lemon and dill hummus makes up the creamy, luxurious broth for this soup and adds a secret protein boost.
- Adding the lemon last brightens up the flavors but prevents the acid from penetrating all the other soup ingredients during cooking.
- Adding the spinach after the heat has been turned off preserves most of the nutrients while allowing the heat from the soup to wilt the leaves.
Lemon Dill & Chickpea Soup
Click here to go to the recipe for my "15 Minute Lemon Dill Hummus" (my preferred hummus for this recipe).
Pre-heat a heavy-bottom pot over medium-high heat. Then add the oil, and allow it to heat for a minute. Then add the onion and a pinch of salt, and reduce the heat to medium (or medium-low if you have a very powerful stove). Sautee for 15 minutes, allowing the onions to caramelize slowly over the moderate to low heat. Stir every several minutes.
Use this time to prep the other produce and make the easy lemon dill hummus if using.
When the onions are well caramelized, add the garlic, and sautee another two minutes. Then add carrots, potatoes, and water. Bring to a boil, reduce the heat to a simmer, and cover the pot. Let stew 20 minutes or until the carrots are tender.
While you wait, make the tempeh crumble. Heat a pan over medium-high heat, add the oil and allow it to heat, and crumble the tempeh into the pan. Then add a good sprinkle of salt. Sear until well browned, stirring occasionally (about 10 minutes). When the tempeh is golden brown, turn off the heat, and set the tempeh aside for later.
When carrots are soft, add chickpeas, corn, and spices. Let simmer another 5 minutes. Then add the hummus and half the herbs. Let simmer 2-3 minutes or until heated through.
Now turn off the heat, add in the lemon juice, and fold in the shredded spinach. Season with salt and pepper to taste (I like LOTS of pepper).
Divide the soup into 4 bowls and top with the crumbled tempeh. Enjoy!
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Serving Size 1 bowl of soup
Servings 4
- Amount Per Serving
- Calories 253
- % Daily Value *
- Total Fat 11g17%
- Potassium 161mg5%
- Total Carbohydrate 29g10%
- Dietary Fiber 8g32%
- Sugars 8g
- Protein 12g24%
- Vitamin A 143%
- Vitamin C 17%
- Calcium 35%
- Iron 14%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Pre-heat a heavy-bottom pot over medium-high heat. Then add the oil, and allow it to heat for a minute. Then add the onion and a pinch of salt, and reduce the heat to medium (or medium-low if you have a very powerful stove). Sautee for 15 minutes, allowing the onions to caramelize slowly over the moderate to low heat. Stir every several minutes.
Use this time to prep the other produce and make the easy lemon dill hummus if using.
When the onions are well caramelized, add the garlic, and sautee another two minutes. Then add carrots, potatoes, and water. Bring to a boil, reduce the heat to a simmer, and cover the pot. Let stew 20 minutes or until the carrots are tender.
While you wait, make the tempeh crumble. Heat a pan over medium-high heat, add the oil and allow it to heat, and crumble the tempeh into the pan. Then add a good sprinkle of salt. Sear until well browned, stirring occasionally (about 10 minutes). When the tempeh is golden brown, turn off the heat, and set the tempeh aside for later.
When carrots are soft, add chickpeas, corn, and spices. Let simmer another 5 minutes. Then add the hummus and half the herbs. Let simmer 2-3 minutes or until heated through.
Now turn off the heat, add in the lemon juice, and fold in the shredded spinach. Season with salt and pepper to taste (I like LOTS of pepper).
Divide the soup into 4 bowls and top with the crumbled tempeh. Enjoy!
