LEMON CHICKPEA ORZO SOUP
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A bright, lemony chickpea and orzo soup with spinach and dill, inspired by Greek avgolemono. Enriched with tahini for creaminess, this healthy and comforting vegan soup comes together in 30 minutes.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 6- 1 tablespoon olive oil or 1/4 cup water (oil-free)
- 1/2 onion, diced
- 3 carrots, peeled and diced
- 3 cloves garlic, minced
- 7 – 8 cups vegetable broth or water (or combo)
- 1 cup whole wheat orzo
- 2 cans (15oz.) chickpeas (garbanzo beans), drained and rinsed
- 1/4 cup tahini
- 1/4 – 1/2 cup lemon juice (about 2 – 4 large lemons)
- a large handful fresh baby kale or spinach
- chopped fresh dill, to taste
- mineral salt, to taste
- fresh cracked pepper or lemon-pepper, to taste
At a glance
PER SERVING · TIME 30M
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
- 1149mg
- Total sugar
- 10g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 523mg
- Calcium
- 106mg
- Iron
- 3mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 1149MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.