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Fresh Mediterranean Hummus Soup

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Fresh Mediterranean Hummus Soup
  • Prep 40 min
  • Total 40 min
  • Servings 6
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If you ever wanted to eat hummus for dinner, now’s your chance. This vegetarian soup is a Mediterranean feast in a bowl with falafel flavors, fresh peppers and seasonings like cumin and cayenne. Serve with toasted pita wedges for dipping, and add fresh veggies and a generous helping of feta cheese on top.
Updated Nov 9, 2018

Ingredients

Soup

  • 2 tablespoons butter
  • 2 cups diced yellow onions
  • 1 medium yellow bell pepper, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground red pepper (cayenne)
  • 1 can (19 oz) Progresso™ chick peas, drained, rinsed
  • 4 cloves garlic
  • 3 cups Progresso™ vegetable broth (from 32-oz carton)
  • 2 tablespoons tahini paste
  • 1 tablespoon fresh lemon juice

Toppings, as Desired

  • 1 plum (Roma) tomato, diced
  • 1/2 cup crumbled feta cheese (2 oz)
  • 1/2 cup plain yogurt
  • 1/4 cup chopped fresh cilantro leaves
  • 1/4 cup chopped fresh Italian (flat-leaf) parsley
  • 1 lemon, cut into wedges

Steps

  • 1
    In 5-quart Dutch oven, melt butter over medium-high heat. Add onions, bell pepper, cumin, coriander, salt and red pepper; cook 6 to 8 minutes, stirring frequently, until onions are tender. Stir in chick peas and garlic; cook and stir 1 minute.
  • 2
    Stir in broth; heat to boiling over high heat. Cook and stir 1 minute. Remove from heat. Stir in tahini.
  • 3
    In blender, place half of mixture at a time. Cover; blend on high speed 1 to 2 minutes or until smooth. Stir lemon juice into entire mixture. Top with tomato, feta cheese, yogurt, cilantro and parsley; serve with lemon wedges.

Expert Tips

  • tip 1
    Tahini is roasted sesame seed paste, and much like natural nut butters, it should be thoroughly stirred before each use. Cover and refrigerate up to 3 months.
  • tip 2
    For this soup, the toppings are everything. Fresh, bright and fun—they add beauty and flavor that can’t be beat.

Nutrition Information

170 Calories, 9g Total Fat, 5g Protein, 15g Total Carbohydrate, 6g Sugars

Nutrition Facts

Serving Size: 1 Cup
Calories
170
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
4 1/2g
22%
Trans Fat
0g
Cholesterol
20mg
7%
Sodium
680mg
29%
Potassium
270mg
8%
Total Carbohydrate
15g
5%
Dietary Fiber
3g
11%
Sugars
6g
Protein
5g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
45%
45%
Calcium
15%
15%
Iron
8%
8%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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