Lightened Tahini Vegetable Soup


Good morning everyone! Happy Tuesday!

So over this past weekend, the weather was wonderful. That picture above is of our apartment basking in the sunlight! It was still chilly and windy outside, but the sun was out and the skies were clear blue. After a good workout on Saturday morning, I stopped byWesterly Market and bought some provisions to make a soup that reflected the weather and my high spirits.

I didn’t have a recipe in mind at all, I just had a general sense of what I wanted to eat: a light soup featuring fresh vegetables with a hint of creaminess. I shopped around for ingredients until an idea started to form, then quickly went home and got to work because I was starving.

After 30 minutes or so of chopping ingredients and cooking, the soup was done and the result was a flavorful, light yet creamy vegetable soup that is sure to be part of my repertoire.

              Lightened Tahini Vegetable Soup


by Ting Ba

Prep Time: 10 minutes

Cook Time: 30 minutes

Keywords: blender saute entree soup/stew gluten-free nut-free soy-free sugar-free vegan vegetarian low-carb watercress scallions tahini mushrooms spring

Ingredients (Serves 4)

  • 2 tbs olive oil
  • 1 small red onion, quartered
  • 2 garlic cloves, minced
  • 1/2 cup carrots, chopped into uniform, bite-sized pieces
  • 3 scallion stalks, chopped into 1 inch pieces
  • 1 cup white button mushrooms, quartered
  • 4 cups vegetable stock
  • 2 tbs tahini
  • 1 handful of watercress
  • Salt & pepper


For the creamy soup base

Combine tahini and 1 cup of vegetable broth in a blender and blend till smooth and creamy. Make sure tahini is dissolved and there is no separation.

For the vegetable soup

Heat oil in a dutch oven or medium-sized stockpot over medium heat till shimmering. Add onions and cook till softened and fragrant, about 3-4 minutes. Add garlic and continue to cook and stir another 2 minutes. Season with a pinch of salt.

To the dutch oven, add carrots and stir for 2 minutes, add scallions and stir for 2 minutes, and finally add mushrooms and stir till they have released their liquids, about 3-4 minutes. Season with a pinch of salt.

Pour creamy soup base and remaining 3 cups of vegetable stock into dutch oven, bring to a boil, then simmer for at least 20 minutes. Make sure to check halfway in between to stir and adjust for seasoning.

After 20 minutes, throw in handful of watercress and simmer for another 5 minutes, then remove from heat. Serve immediately with a piece of crusty bread and your favorite glass of white wine.

Cooking Notes

Feel free to substitute the vegetables for whatever is in season. I highly recommend throwing in a handful of watercress towards the end, it not only lends a earthy flavor but watercress is so very good for you!

If you want a creamier soup base, add more tahini. This is meant to be a lighter soup, but if you want, you can add up to a 1/4 cup.


Key ingredients. Feel free to substitute these vegetables for whatever is in season!


Key ingredients. Feel free to substitute these vegetables for whatever is in season!


Add vegetable stock and creamy soup base.


Boil then bring to a simmer for 20 minutes. Finally add watercress and simmer for another 5 minutes.


The watercress will become bright green and wilted.


This was the perfect lunch for the first “spring” like day we’ve had in almost 6 months!


You can add noodles, vermicelli or tofu cubes if you crave something heavier.

Note that I did not blend my tahini with 1 cup vegetable stock in a blender, I mixed it by hand because my blender was in the dishwasher – DOH! Homer Simpson moment. Definitely do not mix by hand and expect it to fully dissolve. The taste will still be great, but it won’t look quite as pretty ;)

I’m on a real spring bender right now. I’m switching out my wardrobe and putting away the heavy grey sweaters for brighter colored cardigans. And yes, I do realize that the forecast says it will snow tomorrow. LOL. I swear, one weekend of blue skies is all it takes for me to get excited! Sigh… did I tell you I’m originally from California??

Have a great Tuesday everyone! See you later today :) I have yet another salad recipe to share!


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