Hummus soup is an innovative and delicious way to enjoy the rich, earthy flavors of the traditional Middle Eastern dip in a warm, comforting form. By combining chickpeas, tahini, garlic, and warm spices, this dish offers a smooth, velvety texture packed with protein, fiber, and heart-healthy fats. It’s the perfect meal for chilly nights, a satisfying lunch, or an impressive appetizer to serve guests.
If you love hummus, this soup is a must-try. It takes all the best aspects of hummus—its nutty, creamy, and slightly tangy flavors—and transforms them into a spoonable, cozy dish. Plus, it’s incredibly versatile, easy to customize, and quick to prepare, making it a great choice for both weeknight meals and special occasions.
In this article, we’ll take a deep dive into everything you need to know about hummus soup, including:
✔️ The origins of hummus and how it inspired this soup.
✔️ A detailed breakdown of its nutritional benefits and why it’s a healthy choice.
✔️ The step-by-step process to make it from scratch.
✔️ Customization options to suit different tastes and dietary needs.
✔️ A comparison of hummus vs. baba ganoush, and answers to common FAQs.
Let’s get started by exploring the origins and history of hummus soup.
The Origins of Hummus and How It Inspired This Soup
Hummus is one of the oldest and most beloved dishes in the Middle East. Its roots trace back thousands of years, with historians believing it was first prepared in the Levant region (modern-day Lebanon, Syria, Jordan, and Palestine). This creamy dip has since become a staple in Mediterranean and Middle Eastern cuisines, often served with pita bread, vegetables, and various toppings.
The Classic Ingredients of Hummus
Traditional hummus consists of just a few simple yet nutritious ingredients:
- Chickpeas (Garbanzo Beans): The star of the dish, providing a hearty texture and a rich source of plant-based protein.
- Tahini: A sesame seed paste that adds a creamy consistency and nutty depth of flavor.
- Garlic: Infuses the hummus with a pungent, savory taste.
- Lemon Juice: Balances the richness of the tahini and chickpeas with a hint of acidity.
- Olive Oil: Enhances the smooth texture and adds heart-healthy fats.
- Cumin and Other Spices: Optional but commonly used to deepen the flavor profile.
Hummus has evolved over the years, inspiring countless variations, from roasted red pepper hummus to avocado-infused versions. Given its creamy consistency and rich taste, it’s no surprise that chefs and home cooks alike have experimented with turning hummus into a warm, spoonable dish—leading to the creation of hummus soup.
How Did Hummus Soup Become Popular?
The idea of hummus-based soup likely started in Mediterranean and Middle Eastern kitchens, where chickpeas and tahini are used in various forms beyond hummus. Since hummus is already thick and creamy, it makes a perfect base for a soup when thinned with vegetable broth and blended until smooth.
In recent years, plant-based and Mediterranean diets have grown in popularity, leading to more people discovering hummus soup as a nutritious and delicious alternative to cream-based soups. Unlike traditional creamy soups that rely on dairy or heavy cream, hummus soup achieves its smooth texture naturally from blended chickpeas and tahini, making it an excellent choice for those looking for a dairy-free, vegan-friendly, and gluten-free option.
Hummus soup takes all the comforting flavors of hummus and transforms them into a rich, warming meal that can be enjoyed year-round. Whether you’re a hummus lover or simply looking for a new soup recipe to try, this dish offers something unique and deeply satisfying.
Health Benefits of Hummus Soup
Hummus soup isn’t just delicious—it’s also incredibly nutritious. Each ingredient in this dish is packed with health benefits, making it a great addition to any balanced diet.
1. Packed with Plant-Based Protein
Chickpeas are an excellent source of protein, making hummus soup a great option for vegetarians and vegans looking to boost their protein intake. A single serving of hummus soup provides plenty of protein to help support muscle growth, repair tissues, and keep you feeling full for longer.
2. High in Fiber for Digestive Health
Both chickpeas and tahini contain high amounts of fiber, which is essential for gut health. Fiber helps to:
✔️ Regulate digestion and prevent constipation.
✔️ Support a healthy gut microbiome by feeding beneficial bacteria.
✔️ Keep blood sugar levels stable, reducing cravings and energy crashes.
3. Rich in Heart-Healthy Fats
One of the biggest concerns people have when consuming hummus is its fat content, but the fats in hummus soup come from olive oil and tahini—both of which are sources of unsaturated fats. These healthy fats:
✔️ Help lower bad cholesterol (LDL) levels.
✔️ Support brain function and cognitive health.
✔️ Provide long-lasting energy without causing weight gain when consumed in moderation.
FAQ: Is Hummus Healthy or Fatty?
Many people wonder if hummus is too fatty to be considered healthy. The answer? Hummus is actually one of the healthiest dips you can eat. While it does contain fats, they are mostly unsaturated fats from tahini and olive oil, which are known for their heart-protective properties. The key is portion control—like any food, consuming too much can lead to excessive calorie intake, but in moderation, hummus and hummus soup are excellent for a balanced diet.
4. A Natural Source of Vitamins and Minerals
Hummus soup contains essential vitamins and minerals, including:
✔️ Iron – Important for red blood cell production.
✔️ Magnesium – Helps with muscle relaxation and energy production.
✔️ Vitamin B6 – Supports brain function and mood regulation.
✔️ Calcium – Found in tahini, crucial for bone health.
With such a powerful nutritional profile, hummus soup is a fantastic choice for anyone looking to eat healthy while still enjoying rich, comforting flavors.
Ingredients You Need for Hummus Soup
Now that you know the history and health benefits of hummus soup, let’s go over the ingredients you’ll need to make it at home.
Essential Ingredients:
- Chickpeas (Garbanzo Beans) – The base of the soup, providing protein and a creamy texture.
- Vegetable Broth – Helps achieve the perfect soup consistency.
- Tahini – Adds a nutty, smooth richness.
- Olive Oil – For sautéing and adding depth of flavor.
- Garlic & Onion – The foundation of a bold, aromatic taste.
- Lemon Juice – Balances the richness with a bright, tangy kick.
- Cumin, Smoked Paprika, & Coriander – Warm spices that elevate the dish.
- Salt & Black Pepper – Essential for seasoning.
In the next section, we’ll go through the step-by-step cooking process, covering everything from preparing the ingredients to blending the soup to perfection
Great! Let’s continue expanding this article with even more depth and detail. Below, I’ll take you through Part 4, Part 5, and Part 6, where we’ll cover the full step-by-step cooking process, customization options, and the best ways to serve and pair hummus soup.
How to Make Hummus Soup – A Step-by-Step Guide
Making hummus soup is surprisingly simple and quick, requiring just a few steps and about 30 minutes from start to finish. Follow this step-by-step guide to achieve the best consistency and flavor.
Step 1: Prepare the Ingredients
Before you begin cooking, gather and measure all your ingredients:
✔️ Chickpeas – If using canned chickpeas, drain and rinse them thoroughly to remove excess sodium. If using dried chickpeas, soak them overnight and cook them until tender.
✔️ Vegetable broth – Have it measured and ready. Homemade broth works best, but store-bought is a great alternative.
✔️ Tahini & Olive Oil – These add richness and creaminess. Be sure to use high-quality, smooth tahini for the best results.
✔️ Garlic and Onion – Dice the onion and mince the garlic for easy cooking.
✔️ Lemon Juice – Freshly squeezed lemon juice provides a bright, tangy balance.
Step 2: Sauté the Aromatics
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until soft and translucent. Stir in the minced garlic, cumin, smoked paprika, and ground coriander. Let them cook for 1 more minute until the spices are fragrant.
➡️ Pro Tip: Cooking the spices in oil before adding liquid enhances their aroma and depth of flavor.
Step 3: Simmer the Chickpeas
Add the chickpeas and vegetable broth to the pot. Stir everything well and bring the mixture to a gentle boil. Reduce the heat to low and let it simmer for 10-15 minutes to allow the flavors to meld together.
➡️ Why Simmer? This process helps soften the chickpeas further, making them easier to blend and ensuring that the soup has a well-rounded taste.
Step 4: Blend Until Smooth
After simmering, remove the pot from heat. Using an immersion blender, puree the soup until it reaches a smooth, creamy consistency. If you don’t have an immersion blender, carefully transfer the soup in batches to a stand blender, blending until silky.
➡️ Want it Chunky? If you prefer a soup with some texture, blend only half of the mixture and leave the rest chunky.
Step 5: Stir in Tahini & Lemon Juice
Once the soup is blended, stir in the tahini and lemon juice. These ingredients:
✔️ Enhance the creamy texture.
✔️ Add a subtle nutty richness.
✔️ Brighten the flavor with a slight tang.
➡️ Adjust Consistency: If the soup is too thick, add a splash of vegetable broth or warm water to reach your desired thickness.
Step 6: Season & Serve
Taste the soup and adjust the salt and black pepper as needed. Then, ladle it into bowls and top with your favorite garnishes.
➡️ Pro Tip: A final drizzle of extra-virgin olive oil adds extra richness and brings all the flavors together.
Customization & Flavor Variations
One of the best things about hummus soup is how versatile it is! Whether you love spicy food, want extra protein, or need a gluten-free or keto-friendly version, this soup can be adjusted to fit your dietary needs.
1. Make It Spicy 🌶️
If you love a little heat, add:
✔️ ½ teaspoon cayenne pepper while sautéing the onions.
✔️ 1 tablespoon harissa paste blended into the soup.
✔️ Chili oil or crushed red pepper flakes as a finishing touch.
2. Make It Extra Creamy 🥥
For a richer, creamier soup, try adding:
✔️ ½ cup full-fat coconut milk for a velvety texture.
✔️ Cashew cream as a dairy-free alternative.
✔️ Greek yogurt (if not vegan) for a tangy, creamy finish.
3. Add More Protein 🍗
To turn this into a protein-packed meal, stir in:
✔️ Shredded rotisserie chicken for extra heartiness.
✔️ Crispy tofu cubes for a plant-based protein boost.
✔️ Cooked quinoa for added texture and nutrition.
4. Make It Smoky & Bold 🔥
Enhance the deep, smoky flavors by adding:
✔️ ½ teaspoon liquid smoke for an extra layer of richness.
✔️ Fire-roasted tomatoes blended into the soup.
✔️ Charred eggplant puree for a baba ganoush-inspired twist.
5. Make It Lighter 🍋
For a lighter, more refreshing version, add:
✔️ Extra lemon juice for brightness.
✔️ Fresh mint or dill as a garnish.
✔️ Cucumber yogurt sauce for a cooling contrast.
The Best Ways to Serve & Pair Hummus Soup
Hummus soup is delicious on its own, but pairing it with the right sides makes it even more enjoyable. Here are some of the best ways to serve and pair this soup:
1. Serve It with Bread 🍞
✔️ Toasted pita bread – A classic choice for dipping.
✔️ Garlic naan – Adds a fragrant, buttery touch.
✔️ Crispy pita chips – Perfect for scooping up the creamy soup.
2. Pair It with a Fresh Salad 🥗
✔️ Greek salad – A fresh, tangy contrast to the richness of the soup.
✔️ Tabbouleh – The bright, herby flavors pair beautifully.
✔️ Arugula and feta salad – Adds a slightly peppery and salty balance.
3. Add a Protein-Packed Side 🍢
✔️ Falafel – A crunchy, spiced chickpea patty that pairs perfectly.
✔️ Grilled chicken skewers – A great option for meat lovers.
✔️ Stuffed grape leaves (Dolma) – A delicious Mediterranean side.
4. Enjoy It as a Light Appetizer 🍵
If serving hummus soup before the main meal, pair it with:
✔️ Grilled vegetables – Eggplant, zucchini, and bell peppers work great.
✔️ Bruschetta with roasted tomatoes – Adds an Italian twist.
✔️ Cheese platter with olives and hummus – For a Mediterranean-inspired spread.
Part 7: Frequently Asked Questions (FAQs) About Hummus Soup
1. Can You Put Hummus Into Soup?
Yes! If you don’t want to start from scratch, you can add store-bought or homemade hummus to a soup base. Simply heat up some vegetable broth, whisk in a few spoonfuls of hummus, and blend for a quick and easy version of hummus soup. It’s a great shortcut when you’re short on time!
➡️ Pro Tip: If using pre-made hummus, taste the soup before adding extra garlic, salt, or lemon juice, as hummus already contains these flavors.
2. Can Hummus Be Used to Thicken Soup?
Absolutely! Hummus is naturally thick and creamy, making it an excellent dairy-free soup thickener. Instead of using cream or flour-based roux, you can blend in hummus to add body, richness, and protein.
➡️ Other Ways to Thicken Hummus Soup:
✔️ Blend in cooked lentils or extra chickpeas.
✔️ Add a tablespoon of tahini for a nuttier, creamier consistency.
✔️ Stir in mashed potatoes for an ultra-rich texture.
3. Is Hummus Healthy or Fatty?
Hummus is incredibly healthy! While it does contain fats, they are mostly heart-healthy unsaturated fats from olive oil and tahini. These good fats support brain function, heart health, and long-lasting energy.
✔️ Low in Saturated Fat – Unlike cream-based soups, hummus soup contains zero heavy dairy.
✔️ High in Protein & Fiber – Helps keep you full longer.
✔️ Rich in Essential Nutrients – Loaded with iron, magnesium, and B vitamins.
➡️ Concerned About Calories? Stick to moderate portions and avoid excessive toppings like fried pita chips or excessive olive oil drizzles.
4. What Is the Difference Between Baba Ganoush and Hummus?
Hummus and baba ganoush are both popular Middle Eastern dips, but they have different main ingredients and flavor profiles.
| Feature | Hummus 🧆 | Baba Ganoush 🍆 |
|---|---|---|
| Main Ingredient | Chickpeas | Roasted Eggplant |
| Texture | Thick, creamy | Smooth, smoky |
| Flavor | Nutty, earthy, garlicky | Smoky, slightly sweet |
| Healthy Fats | Tahini & olive oil | Tahini & olive oil |
| Best Pairing | Pita, veggies, falafel | Grilled meats, salads, pita |
| Calories | Slightly higher | Lower calorie option |
➡️ Which is healthier? Both are nutritious, but baba ganoush is lower in carbs and calories due to the absence of chickpeas.
➡️ Can I turn baba ganoush into a soup? Yes! Just follow the same method as hummus soup, replacing chickpeas with roasted eggplant.
Storing, Reheating, and Freezing Hummus Soup
Now that we’ve covered everything from ingredients to nutrition, let’s talk about how to store and reheat hummus soup for meal prep or leftovers.
1. How to Store Hummus Soup
Hummus soup stores well in the fridge for up to 4 days. Keep it in an airtight container to maintain freshness.
✔️ Glass containers work best as they don’t absorb odors.
✔️ Let the soup cool completely before storing.
2. How to Reheat Hummus Soup
To reheat hummus soup, use:
✔️ Stovetop: Heat over medium-low until warmed through, stirring frequently. Add a splash of broth if too thick.
✔️ Microwave: Heat in 30-second intervals, stirring in between to prevent uneven heating.
➡️ Important: Avoid overheating, as tahini can separate if cooked at high temperatures.
3. Can You Freeze Hummus Soup?
Yes! Hummus soup freezes really well for up to 3 months.
✔️ Use freezer-safe containers or ziplock bags for storage.
✔️ Thaw in the fridge overnight before reheating.
✔️ If the texture changes after freezing, blend again or stir in extra broth.
Serve your hummus soup with a delicious sandwich like this Best Smoked Fish Sandwich for a flavorful combo.
Final Thoughts – Why You Should Try Hummus Soup Today
Hummus soup is more than just a creative twist on a classic dip—it’s a nutritious, versatile, and incredibly delicious meal that can be customized to fit any dietary need. Whether you prefer it spicy, smoky, creamy, or chunky, this soup can be adapted exactly to your taste.
Here’s why you should try it:
✔️ Packed with Protein & Fiber – Keeps you full and energized.
✔️ Completely Vegan & Dairy-Free – Perfect for plant-based diets.
✔️ Quick & Easy – Ready in just 30 minutes.
✔️ Great for Meal Prep – Stores and reheats beautifully.
✔️ Endless Customization – Make it spicy, creamy, or loaded with toppings.
Your Next Step: Make Hummus Soup Tonight!
Now that you know everything there is to know about hummus soup, it’s time to give it a try! Whether you’re looking for a quick weeknight dinner or a nutritious new recipe to add to your collection, hummus soup is a must-make.
For another comforting bowl of warmth, check out this Crockpot Chicken Noodle Soup recipe, perfect for chilly days.