The classic Middle Eastern team of chickpeas and tahini (sesame paste) is combined in a tasty, offbeat soup. Serve with fresh whole wheat pita bread. Middle Eastern bulgur salad (tabbouleh) and a steamed green vegetable round this meal out nicely.

　　

Ingredients

6 to 8 servings

　　1 tablespoon olive oil

　　1 medium onion, chopped

　　3 to 4 cloves garlic, minced

　　4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9)

　　2 cups sliced white, baby bella, or crimini mushrooms

　　1 cup finely shredded green cabbage

　　1 teaspoon ground cumin

　　2 teaspoons salt-free seasoning (see page 4 for brands)

　　Two 16-ounce cans chickpeas, drained and rinsed

　　1/4 cup tahini

　　1/4 to 1/2 cup finely chopped fresh parsley, to taste

　　3 to 4 scallions, green parts only, thinly sliced

　　2 to 3 tablespoons minced fresh dill, or more to taste

　　Juice of 1/2 to 1 lemon, to taste

　　Salt and freshly ground pepper to taste

　　

Step 1

Heat the oil in a soup pot. Add the onion and garlic and sauté over medium-low heat until golden.

　　

Step 2

Add the water with bouillon cubes, mushrooms, cabbage, and seasonings. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 minutes.

　　

Step 3

Meanwhile, set aside 1 cup of the chickpeas and place the remainder in a food processor or blender with the tahini. Add a little water as needed to thin the consistency. Process until smoothly pureed. Stir the puree into the soup pot.

　　

Step 4

Stir in the reserved chickpeas, bring to a simmer, then cover and simmer very gently for 10 minutes.

　　

Step 5

Stir in the parsley, scallions, dill, and lemon juice. Add water as needed for a medium-thick consistency.

　　

Step 6

Season with salt and pepper, then simmer for 5 minutes longer. Serve at once, or let stand off the heat for an hour or two. Heat through before serving.

　　

Nutrition Information

Step 7

Per serving:

　　

Step 8

Calories: 247

　　

Step 9

Total fat: 11g

　　

Step 10

Protein: 10g

　　

Step 11

Fiber: 11g

　　

Step 12

Carbohydrate: 31g

　　

Step 13

Cholesterol: 0mg

　　

Step 14

Sodium: 280mg

　　Vegan Soups and Hearty Stews for All Seasons