Cold Chickpea Tahini Soup – A Mediterranean-Inspired Delicacy

Journey with us as we explore a refreshing yet boldly flavorful summer delight from the heart of the Mediterranean—Cold Chickpea Tahini Soup.

This culinary gem is an exquisite blend of creamy chickpeas, nutty Tahini, and a vibrant lemon kick, designed to surprise and satisfy your palate. It’s more than just a soup; it’s a testament to the ingenuity of Middle Eastern cuisine.

Rooted in tradition and modern in its simplicity, this chilled concoction is the perfect antidote to sweltering summer days.

The nutritious chickpeas, packed with protein and fiber, join hands with Tahini, a rich source of antioxidants, to create a well-balanced, health-conscious dish.

Each spoonful bursts with fresh herbs and spices with an array of flavors and textures.

What Is Cold Chickpea Tahini Soup?

Cold Chickpea Tahini Soup is a chilled, creamy soup originating from the Middle East, particularly known in regions where chickpeas and Tahini are stapled ingredients.

The main components of the hash are chickpeas (garbanzo beans) and Tahini, a paste made from sesame seeds.

The soup typically begins with cooked and pureed chickpeas and Tahini, creating a smooth, creamy base.

Various other ingredients can be added for flavor, including garlic, lemon juice, olive oil, herbs, and spices, often cumin and coriander. The soup is then chilled before serving.

The result is a refreshing, nutritious soup full of protein and fiber from the chickpeas, healthy fats and antioxidants from the Tahini and olive oil, and a wonderful depth of flavor from the garlic, lemon, and spices.

It’s a perfect dish for hot summer days and can be served as a starter or a light main course.

Can You Vary The Recipe With Other Ingredients? 

• Spices You can experiment with different spices to change the flavor profile. For instance, try adding turmeric for an earthy flavor and beautiful color or a dash of smoked paprika for a hint of smoky depth.
• Vegetables You can add other pureed vegetables to the soup. For a different flavor and added nutrition, consider roasted red pepper or butternut squash.
• Yogurt Or Coconut Milk If you want to adjust the soup’s creaminess without drastically altering the taste, you could add a dollop of unsweetened Greek yogurt (if you’re not strictly vegan) or a splash of coconut milk.
• Herbs Mix up the spices for a new flavor experience. For example, fresh mint can add a refreshing twist, or basil can give it a slightly sweet, anise-like flavor.
• Protein You could add more protein to make the soup more filling. Consider topping it with roasted chickpeas for some crunch, or for non-vegans, a handful of grilled shrimp or shredded chicken could be a great addition.

Variations, Add-Ons, And Toppings

Variations And Add-Ons

• Spice Variations: Consider using spices like turmeric, smoked paprika, or chili powder to add a different flavor profile to your soup.
• Yogurt/Coconut Milk: To add creaminess and depth, stir in a dollop of unsweetened Greek yogurt (if not adhering to a vegan diet) or a splash of coconut milk.
• Additional Vegetables: Puree roasted red pepper, butternut squash, or even spinach, and add them to the soup for extra nutrition and a different flavor.
• Protein Add-Ons: Top your soup with grilled shrimp, shredded chicken (for non-vegans), or even tofu to add extra protein and make it more of a meal.

Toppings

• Crunchy Toppings: Roasted chickpeas, croutons, toasted nuts, or seeds (like pumpkin or sunflower seeds) add a great crunch and contrast to the soup’s creaminess.
• Fresh Herbs: Garnish with fresh herbs like parsley, cilantro, dill, or mint for a new flavor.
• Vegetable Toppings: Add texture with diced cucumber, radishes, or tomatoes. These also contribute a refreshing element to the dish.
• Drizzles: A drizzle of good-quality olive oil, hot sauce, or even a swirl of extra Tahini can enhance the soup’s flavor.
• Cheese: If not adhering strictly to a vegan diet, crumbled feta or goat cheese can add a tangy, creamy element.

Can I Make Soup In A Slow Cooker Or Instant Pot? 

Slow Cooker

• If using dried chickpeas, soak them overnight and rinse thoroughly. If using canned chickpeas, drain and rinse them.
• Put the chickpeas in the slow cooker and cover with water or vegetable broth. You can add other flavorings, like a bay leaf, onion, garlic, or carrot.
• Cover and cook on low for 6-8 hours or until the chickpeas are tender.
• Once the chickpeas are cooked, remove added flavorings like the bay leaf, onion, or carrot. Blend the chickpeas with the other ingredients like Tahini, lemon juice, and olive oil until smooth, adding water or broth to reach your desired consistency.
• Chill in the refrigerator before serving.

Instant Pot

• If using dried chickpeas, rinse them thoroughly. There’s no need to soak them overnight as the Instant Pot will cook them quickly. If using canned chickpeas, drain and rinse them.
• Place the chickpeas in the Instant Pot and cover with water or vegetable broth. Add other flavorings if desired.
• Cover and cook on high pressure for around 50 minutes if using dried chickpeas or just a few minutes if using canned.
• Once the chickpeas are cooked, remove any added flavorings. Blend the chickpeas with the other ingredients until smooth, adding water or broth as needed.
• Chill in the refrigerator before serving.

Can I Use Store-Bought Broth, Or Should I Make My Own?

You can use store-bought broth in your Cold Chickpea Tahini Soup. It’s a great way to add flavor without the extra work of making your own.

When shopping for broth, look for low-sodium options so you have more control over the salt level in your soup. Also, check for any unwanted additives or preservatives on the ingredient list.

That said, making your broth can result in a deeper, richer flavor tailored to your taste.

Homemade broths also give you control over every ingredient in your soup, which can be beneficial if you follow a specific diet or have dietary restrictions. You can make broth in large quantities and freeze it for future use.

How To Serve? 

• Chill Well: This soup is meant to be served cold. Chilling it well in the refrigerator before serving – at least 2 hours, though overnight chilling may yield even better results.
• Adjust Consistency: The soup may thicken up while chilling. If it’s too thick, stir in cold water or vegetable broth to achieve your desired consistency.
• Season To Taste: Before serving, taste the soup and adjust the seasonings if necessary. Add more salt, pepper, lemon juice, or Tahini to hit the right balance of flavors.
• Garnish: A little garnish can make a big difference not only in presentation but also in taste. Consider topping the soup with a drizzle of olive oil, a sprinkle of paprika, a dollop of Tahini, some fresh herbs like parsley, or even some roasted chickpeas for a bit of crunch.

Perfect Side Dishes

• Fresh Bread: A warm pita, baguette, or loaf of crusty sourdough bread is perfect for dipping into the soup and soaking up its flavors.
• Salads: A simple green salad with a light vinaigrette or a Mediterranean-inspired salad with tomatoes, cucumbers, olives, and feta can provide a refreshing contrast to the creamy soup.
• Grilled Or Roasted Vegetables: Eggplant, zucchini, bell peppers, or tomatoes can be seasoned with olive oil, salt, and pepper and then roasted or grilled for a side dish that complements the soup’s rich flavors.
• Grain Dishes: A side of couscous, quinoa, or bulgur wheat would pair well with the soup, especially if mixed with herbs and a light dressing.
• Protein: For a non-vegan option, you could serve the soup with grilled chicken, fish, or shrimp for a complete, balanced meal.

Storage And Make Ahead 

Here are some simple storage and make ahead tips:

• Cooling: If you’ve cooked or warmed any part of the soup (like to soften the chickpeas), allow it to cool to room temperature quickly by placing it in a shallow dish for faster cooling.
• Refrigeration: Transfer the soup into airtight containers and keep it refrigerated. Properly stored, cold chickpea tahini soup can last for 3-4 days.
• Freezing: Although freezing is not recommended for this type of soup due to potential changes in texture, especially with the tahini becoming grainy upon thawing, if you must freeze, do so in airtight, freezer-safe containers. Use within 1 month for best quality.
• Re-blending: After thawing or if the soup separates in the fridge, give it a quick blend to restore its creamy consistency before serving.

Make-Ahead Tips:

• Prep Chickpeas: If using dried chickpeas, soak and cook them in advance. Cooked chickpeas can be stored in the refrigerator for up to 3 days or frozen for longer storage.
• Tahini Mixture: Prepare the tahini mixture by blending it with garlic, lemon juice, and any other seasonings your recipe calls for. This can be done a day ahead and stored in the refrigerator.
• Vegetables and Herbs: Chop any vegetables (like cucumbers or bell peppers) and herbs you’ll be adding to the soup. Store them separately in the refrigerator to maintain freshness.
• Combine Before Serving: For the best taste and texture, combine the chickpeas, tahini mixture, vegetables, and herbs a few hours before serving. This allows the flavors to meld but keeps everything fresh.
• Adjust Consistency: Cold soups tend to thicken as they chill. Before serving, you might need to adjust the consistency with a little water or broth. Do a final taste test to adjust seasonings as well.
• Garnishes: Prepare any garnishes, such as chopped herbs, a drizzle of olive oil, or a sprinkle of paprika, ahead of time. Add these just before serving to enhance flavor and presentation.

What Can We Do With Leftovers? 

• Dip: If the soup has thickened in the refrigerator, it can be used as a dip for raw veggies or pita bread.
• Sauce: Use the soup for grilled vegetables, roasted meats, or grain bowls. It pairs particularly well with Mediterranean flavors.
• Pasta Salad Dressing: Thin the soup with olive oil and vinegar to make a creamy dressing for pasta salads.
• Sandwich Spread: Use it as a creamy sandwich spread, particularly in wraps or falafel sandwiches.
• Chickpea Salad: If you have a small leftover soup, toss it with some whole chickpeas, chopped veggies, and herbs to make a chickpea salad.

TIPS

• Quality Ingredients: Use high-quality, well-cooked chickpeas (either home-cooked or canned) for the best texture and flavor. Similarly, opt for a good-quality tahini, as it’s a central flavor component of the soup.
• Smooth Texture: For a creamy and smooth texture, blend the chickpeas and tahini thoroughly. A high-powered blender is ideal for achieving a silky consistency without any graininess.
• Balance Flavors: Tahini’s richness can dominate the soup, so balance it with lemon juice for acidity, garlic for sharpness, and a pinch of salt. You might also add a bit of cumin or paprika for depth.
• Chill Thoroughly: The flavors in this soup meld and intensify as it chills. Refrigerate it for at least a few hours before serving, or overnight for best results.
• Adjust Consistency: After chilling, the soup may thicken more than desired. Before serving, adjust its consistency by stirring in cold water or vegetable broth until you reach your preferred thickness.
• Taste and Adjust: Always taste the soup after it has chilled, as cold temperatures can dull flavors. Adjust the seasoning accordingly, adding more salt, lemon juice, or spices as needed.
• Garnish Wisely: Enhance the soup with fresh garnishes that add contrast and brightness. Consider chopped parsley, a drizzle of olive oil, toasted sesame seeds, or a sprinkle of sumac or za’atar.

Nutrition Table