Hummus Soup
We’ve taken the flavours of a classic Middle Eastern dip and turned them into a hearty, homemade soup! Brimming with lemony, garlicky goodness, we’ve blitzed our ingredients until silky-smooth, and topped it all off with a flourish of mildly-spicy, crispy, oven-baked chickpeas.
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NutritionPer Serving
- Calories250
- Carbs23g
- Protein12g
- Fat10g
- Saturates1.2g
- Sugars5.4g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
You might be used to enjoying hummus as a dip on a hot summer’s day, but we’ve taken all of its best flavours and turned them into a hearty winter soup. Warming, creamy and bursting with garlicky goodness, this wholesome Hummus Soup comes in at just 250 calories per bowlful.
It’s filling and delicious all on its own, or you can use a wholemeal pitta bread to help you soak up the leftovers for an even more satisfying lunchtime option. To ramp things up a notch, we’ve topped it all off with a garnish of lightly-spiced chickpeas that we’ve oven-baked until gorgeously golden and crisp.
With tahini, sesame seeds, garlic and lemon juice swirled into our recipe, there’s no shortage of Middle Eastern flavours. Don’t worry if your soup turns out thicker than you’d like – you can always add a splash of water, until it’s the consistency you prefer.
What diets is this Hummus Soup suitable for?
Hummus Soup can be enjoyed on vegan, vegetarian and dairy-free diets. You can prepare it for gluten-free diets, as long as you swap out the vegetable stock cubes for a gluten-free alternative.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food.
Do you need any special ingredients to make Hummus Soup?
As is the case with most homemade soup recipes, a stick blender or a food processor will make blitzing your ingredients cleaner, quicker and easier.
If you’ve never heard of tahini before, it’s a paste made from pulped sesame seeds that you’ll commonly find in Mediterranean and Middle Eastern dishes. It can be found in most supermarkets in the world food aisle.
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You can find tahini paste in the world food aisle at most supermarkets, or on Amazon.
A stick blender comes in so handy for lots of different soup recipes.
How many calories are in this Hummus Soup?
There are 251 calories per portion in this Hummus Soup, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Hummus Soup is perfect if you’re following a calorie-controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 180°C.
Step 2
Scatter half a tin of chickpeas onto some kitchen roll and dry well. Spread evenly on a baking tray. Spray with low-calorie cooking spray and place in the oven for 20 minutes.
Step 3
Remove from the oven and sprinkle over 1/2 tsp of garlic granules and 1/2 a tsp of cumin. Season with salt and toss around to coat well. Return to the oven for a further 20 minutes, until the chickpeas are crisp and golden.
Step 4
While the chickpeas roast, make the soup.
Step 5
Spray a saucepan with low-calorie cooking spray and place over a medium heat.
Step 6
Sauté the onions and carrots for around 5 minutes, until starting to soften.
Step 7
Add the remaining cumin and garlic granules and cook for another minute until fragrant.
Step 8
Add the stock and remaining chickpeas.
Step 9
Bring to the boil and then reduce the heat to medium/low. Allow to simmer for 30 minutes until the vegetables are soft.
Step 10
Stir in the tahini and lemon juice.
Step 11
Remove from the heat and using a stick blender or food processor, blitz to a smooth soup.
Step 12
Taste and add a little salt and pepper, if needed.
Step 13
Serve, garnished with the crispy chickpeas.
What could I serve with this Hummus Soup?
This warming Hummus Soup is delicious and filling all on its own. You can turn it into a heartier lunch by wiping your bowl clean with a wholemeal pitta (it’ll be an additional 135 calories, roughly – taking your meal to 386 calories in total).
You could also try it with any of these slimming-friendly side dishes:
How do you know when Hummus Soup is cooked?
You’ll need to cook this Hummus Soup for around 30 minutes, until the veg has softened and it’s ready to be blended.
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Hummus Soup in the fridge?
Once you’ve served this recipe, you’ll ideally need to eat it within 4 hours.
You can store any leftovers of this Hummus Soup in the fridge for around 3 days. Make sure that you allow them to cool before putting them in a container with a lid and chilling in the refrigerator.
Can I freeze Hummus Soup?
Yes you can! This Hummus soup is suitable for freezing, but the crispy chickpea garnish isn’t.
Please remember to do the following:
- Freeze it as soon as it is cold enough in individual portions.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Hummus Soup?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Hummus Soup
We’ve taken the flavours of a classic Middle Eastern dip and turned them into a hearty Hummus Soup! Don't forget the crispy chickpea topping.
-
Prep Time
15 MINS
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Cook Time
40 MINS
- KCals 250
- Carbs 23G
Instructions
- Preheat the oven to 180°C.
- Scatter half a tin of chickpeas onto some kitchen roll and dry well. Spread evenly on a baking tray. Spray with low-calorie cooking spray and place in the oven for 20 minutes.
- Remove from the oven and sprinkle over 1/2 tsp of garlic granules and 1/2 a tsp of cumin. Season with salt and toss around to coat well. Return to the oven for a further 20 minutes, until the chickpeas are crisp and golden.
- While the chickpeas roast, make the soup.
- Spray a saucepan with low-calorie cooking spray and place over a medium heat.
- Sauté the onions and carrots for around 5 minutes, until starting to soften.
- Add the remaining cumin and garlic granules and cook for another minute until fragrant.
- Add the stock and remaining chickpeas.
- Bring to the boil and then reduce the heat to medium/low. Allow to simmer for 30 minutes until the vegetables are soft.
- Stir in the tahini and lemon juice.
- Remove from the heat and using a stick blender or food processor, blitz to a smooth soup.
- Taste and add a little salt and pepper if needed.
- Serve, garnished with the crispy chickpeas.
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Recipe notes
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2 comments
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LucyMonday 8th January 2024
Would it work using fresh garlic rather than garlic granules please?
LisaThursday 11th January 2024
Hi Lucy
Yes, you can use fresh garlic instead of garlic granules in most of our recipes, and vice versa. We like the convenience of granules sometimes.
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