Root Vegetable and Hummus Soup recipe

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)

  1. Combine all hummus ingredients in the bowl of a food processor and process ingredients until very creamy. Set aside.
  2. 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.
  3. Add chicken broth and bring to a boil. Add potatoes. Cover and simmer vegetable until tender, about 15-20 minutes.
  4. 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)

Directions

  1. Combine all hummus ingredients in the bowl of a food processor and process ingredients until very creamy. Set aside.
  2. 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.
  3. Add chicken broth and bring to a boil. Add potatoes. Cover and simmer vegetable until tender, about 15-20 minutes.
  4. 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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