Running on Real Food · by Deryn Macey★ 5.0 (20)
Lemon Chickpea Orzo Soup
NUTRITION · PER SERVING30M COOK
CAL 20%·PRO 32%
CARBS 57G57% OF CAL
13G FIBER12G SUGAR33G OTHER
FAT 14G31% OF CAL
3G SAT11G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A bright, fresh vegan soup with chickpeas, orzo, spinach, and dill in a lemon-forward broth. Light yet satisfying, perfect year-round.
maingreeksoup🍲 stockpotdairy freeveganvegetarian
View the full recipe on Running on Real Food →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 5- 1 tbsp extra virgin olive oil (15 mL)
- 1 white onion, diced (approx. 192 g/1¾ cups)
- 2 medium carrots, peeled and cut into rounds (pprox. 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 dry 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 black pepper (to taste)
At a glance
PER SERVING · TIME 30M
CAL 20%·PRO 32%
CARBS 57G57% OF CAL
13G FIBER12G SUGAR33G OTHER
FAT 14G31% OF CAL
3G SAT11G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 20m
- Sodium
- 1506mg
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 490mg
- Calcium
- 167mg
- Iron
- 3mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 1506MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.