Eat veggies

Root Vegetable and Hummus Soup

Hummus in soup? You bet! Hummus adds an unexpected depth, creaminess and a hit of fibre to this hearty vegetable soup.

Prep Time

Servings

Hummus

1-19 oz can chickpeas, drained and rinsed (540 mL)

1/3 cup canola oil (75 mL)

1/3 cup tahini (75 mL)

1/3 cup water (75 mL)

3 Tbsp lemon juice (45mL)

1 clove garlic, minced (1)

¼ tsp salt (1 mL)

Soup

1 Tbsp canola oil (15 mL)

½ cup pancetta (125 mL)

2 cups carrots, diced (500 mL)

1 large stalk celery, diced (1)

1 medium onion, diced (1)

4 cups sodium-reduced chicken broth (1L)

2 small potatoes, diced (2)

½ tsp pepper (2 mL)

2 Tbsp parsley, chopped (30 mL)

Combine all hummus ingredients in the bowl of a food processor and process ingredients until very creamy. Set aside.
Pour canola oil into a large saucepan. Place over medium-high heat and add pancetta. Cook 2 – 3 minutes until slightly crispy. Drain off all fat, leaving about 1 Tbsp (15 mL) in the saucepan. Add all diced vegetables, except potatoes. Sauté vegetables for 5 – 10 minutes until softened.
Add chicken broth and bring to a boil. Add potatoes. Cover and simmer vegetable until tender, about 15-20 minutes.
Stir in hummus and pepper. Heat thorough. Serve soup, garnished with chopped parsley.

Ingredients

Hummus

1-19 oz can chickpeas, drained and rinsed (540 mL)

1/3 cup canola oil (75 mL)

1/3 cup tahini (75 mL)

1/3 cup water (75 mL)

3 Tbsp lemon juice (45mL)

1 clove garlic, minced (1)

¼ tsp salt (1 mL)

Soup

1 Tbsp canola oil (15 mL)

½ cup pancetta (125 mL)

2 cups carrots, diced (500 mL)

1 large stalk celery, diced (1)

1 medium onion, diced (1)

4 cups sodium-reduced chicken broth (1L)

2 small potatoes, diced (2)

½ tsp pepper (2 mL)

2 Tbsp parsley, chopped (30 mL)

Did you know?

Canola can be found in leading pet foods, as it’s rich in vitamins and high in protein and amino acids.

Did you know?

Canola’s contribution to the Canadian economy has increased by $7.2 billion in the past decade.

Directions

Combine all hummus ingredients in the bowl of a food processor and process ingredients until very creamy. Set aside.
Pour canola oil into a large saucepan. Place over medium-high heat and add pancetta. Cook 2 – 3 minutes until slightly crispy. Drain off all fat, leaving about 1 Tbsp (15 mL) in the saucepan. Add all diced vegetables, except potatoes. Sauté vegetables for 5 – 10 minutes until softened.
Add chicken broth and bring to a boil. Add potatoes. Cover and simmer vegetable until tender, about 15-20 minutes.
Stir in hummus and pepper. Heat thorough. Serve soup, garnished with chopped parsley.

Nutritional Analysis

Calories

342

Total Fat

20 g

Saturated Fat

2.9 g

Cholesterol

10 mg

Sodium

687 mg

Carbohydrates

31.5 g

Fiber

7.2 g

Protein

11.6 g

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