Have you ever wondered what your hummus would taste like heated with the pita chips crumbled on top? No? Okay, well maybe you aren’t as weird as I am. But now that I have you thinking about it, I’ll bet you’re curious, aren’t you? Well, here is a recipe for hummus soup that may help you satisfy that curiosity, and any appetite! The chickpeas and sunflower seed butter give this some nice, nutritious calorie density, making it a great cool evening dinner or lunch.
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Sunflower-Basil Hummus Soup
2 medium carrots, coarsely chopped
2 stalks of celery, coarsely chopped
1 medium onion, coarsely chopped
1 tbsp. virgin coconut oil or your favorite cooking oil
5 cups cooked chickpeas, drained (reserve 2 cups of the liquid)
2 cups vegetable broth
4 cloves garlic, coarsely chopped
2 cloves garlic, more finely chopped (optional)
1/2 cup firmly packed chopped basil leaves (feel free to substitute parsley)
2 cups almond milk
1/2 cup 100% sunflower seed butter
1 lemon, zested, then juiced
2 tsp. sea salt (or to taste)
Pinch black pepper
In a large soup pot, heat the coconut oil and add the carrots, celery, and onions. Cook the vegetables over medium-high heat, stirring occasionally, for about 10 minutes or until they start to become tender. Add the chickpeas, and continue cooking until the peas are heated and start to become aromatic. Increase the heat and add the reserved chickpea liquid, vegetable broth, and 4 cloves of coarsely chopped garlic. Bring to a boil, lower to simmer, and cook for about 30 minutes. Remove from heat, add the basil, almond milk, sunflower seed butter, lemon juice, and lemon zest. Add the optional chopped garlic if you like extra garlic flavor. Add bits as you go if you want.
At this point you can puree the soup right in the pot using an emersion blender, or using a Vitamix. If done in the Vitamix, you may need to do it in a few batches, and remember that the hot soup may cause combustion in the blender, so start the blender on low and then gradually increase the speed.
Once the soup is pureed, add the salt and pepper, adjusting if needed to personal taste.
Serve immediately, garnished with diced roasted peppers or pimentos, fresh basil, leaves, and even a drizzle of extra virgin olive oil if desired. Add more nutrient density by stirring in some jullienned kale or spinach just before serving. And, yes of course, crumble some pita chips on top if you want!
Check out more nutritious soup recipes here!
| Servings |
servings
|
- 2 medium carrots coarsely chopped
- 2 stalks of celery coarsely chopped
- 1 medium onion coarsely chopped
- 1 tbsp. virgin coconut oil or your favorite cooking oil
- 5 cups cooked chickpeas drained (reserve 2 cups of the liquid)
- 2 cups vegetable broth
- 4 cloves garlic coarsely chopped
- 2 cloves garlic more finely chopped (optional)
- 1/2 cup firmly packed chopped basil leaves feel free to substitute parsley
- 2 cups almond milk
- 1/2 cup 100% sunflower seed butter
- 1 medium lemon zested, then juiced
- 2 tsp. sea salt or to taste
- Pinch black pepper
Ingredients
|
- In a large soup pot, heat the coconut oil and add the carrots, celery, and onions. Cook the vegetables over medium-high heat, stirring occasionally, for about 10 minutes or until they start to become tender.
- Add the chickpeas, and continue cooking until the peas are heated and start to become aromatic. Increase the heat and add the reserved chickpea liquid, vegetable broth, and 4 cloves of coarsely chopped garlic.
- Bring to a boil, lower to simmer, and cook for about 30 minutes.
- Remove from heat, add the basil, almond milk, sunflower seed butter, lemon juice, and lemon zest. Add the optional chopped garlic if you like extra garlic flavor. Add bits as you go if you want.At this point you can puree the soup right in the pot using an emersion blender, or using a Vitamix. If done in the Vitamix, you may need to do it in a few batches, and remember that the hot soup may cause combustion in the blender, so start the blender on low and then gradually increase the speed.
- Once the soup is pureed, add the salt and pepper, adjusting if needed to personal taste.Serve immediately, garnished with diced roasted peppers or pimentos, fresh basil, leaves, and even a drizzle of extra virgin olive oil if desired.
- Add more nutrient density by stirring in some jullienned kale or spinach just before serving. And, yes of course, crumble some pita chips on top if you want!