Avocado Hummus Soup – Gluten Free, Dairy Free, Fiber Rich, Healthy Carbs
Sometimes you need a little comfort in a healthy soup. While I would not refer to this soup as low carb exactly, it has only good carbs (the chickpeas), to make it thicker, filling, and add lots of fiber. It doesn’t seem to spike my blood sugars which is wonderful since it is comforting and satisfying. It also incorporates only good fats with the avocado and olive oil. If you are as big of an avocado fan as I am, you are going to love it in this soup. While I’ve never seen an avocado blended into a hot soup, I can promise you that it adds a wonderful creaminess. I never dreamed I’d love eating a style of hummus as a soup! My husband doesn’t generally care for hummus as a dip, but he loves this soup! I make sure to blend everything really well so that it is really smooth and creamy.
This soup is dairy free, gluten free, and could easily be converted to vegetarian if you replace the chicken broth with vegetable broth. I love being able to make allergen free options that are delicious!
Serving Ideas: If you are able to handle more carbs, you could add some corn chips on top (YUM!). I’ve also tried it with a little drizzle of crema on top.
- 1 tbsp olive oil
- 1 medium red onion, chopped
- 3 cloves of garlic, minced
- 1 tsp cumin
- 4 c. chicken broth – Low Sodium
- 1 can (15oz) chickpeas, drained and rinsed (We like Busch’s brand, they are marked gluten free)
- 1 tbsp tahini
- 1 ripe avocado - chopped
- 2 tbsp fresh lemon juice and zest of 1 lemon
- ½ tsp coarse sea salt (or less, if desired)
- ½ tsp black pepper
- In a large pot over medium heat, add olive oil and heat. Add red onion and heat for approx. 3 minutes (stirring occasionally), then add garlic and cumin and heat for approx. 2 more minutes, stirring frequently.
- Add the chicken broth, chickpeas & tahini and bring to a boil. Reduce heat to low and simmer for about 15 minutes, stirring occasionally.
- Transfer some of the soup to a blender and add avocado. Process in small batches (removing top center piece from hole so hot soup does not explode – using caution and paper towels or hot pads to very lightly cover the hole since it is hot!) and process until mostly smooth.
- Put back in pot over medium heat and add lemon juice & zest, salt (or less, if desired), and pepper. Heat about 5 minutes then serve immediately with additional avocado, if desired. Recipe by: ToTemptation.com Posted 8-26-18
|Amount Per Serving|
|% Daily Value*|
|Total Carbohydrate 20 grams||6.7%|
|Dietary Fiber 5.9 grams||23.6%|
|Protein 6.7 grams|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.