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Kalyn's Kitchen

Garbanzo Bean Soup with Garlic, Sumac, Olive Oil, and Lemon (Slow Cooker or Stovetop)

This delicious Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon can be made in the slow cooker or on the stove, and either way you make it, this soup is amazing! This tasty soup is low-glycemic, gluten-free, and dairy-free, and can be vegan if you use vegetable broth; use Soup Recipes to find more recipes like this one.

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Garbanzo Bean / Chickpea Soup with Garlic, Sumac, Olive Oil, and Lemon from KalynsKitchen.com

Ever since I rediscovered it when I made Fattoush, I’ve been loving the flavor of Sumac, the maroon-colored spice you see sprinkled on top of this soup, but if you don’t have any Sumac, don’t let that stop you from making this Garbanzo Bean Soup with Garlic, Sumac, Olive Oil, and Lemon, especially if you like hummus, falafel, or any of the other tasty things made with garbanzo beans. You can certainly use some smoky paprika (which is how it was served by Gail from The Pink Peppercorn, who posted the Chickpea Soup recipe that inspired me to try this in the crockpot.)

I started with dried beans and a bit of skepticism as I added onions, garlic, and chicken stock to the crockpot with cumin and a few bay leaves, but after cooking all day on low, the beans were softened and smelling great. This was my first soup of fall, and although I always hate to see summer end, I really enjoyed the soup.

The Garbanzo Bean Soup with Garlic, Sumac, Olive Oil, and Lemon did remind me of Revithia, the Greek Chickpea Soup I made last winter, but the addition of cumin and the use of Sumac made the flavor of this quite different. Both these variations of chickpea soup are wonderfully comforting for a soup with so few ingredients, and this soup is great for the budget, and perfect to make for the freezer when winter is coming.


Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon from KalynsKitchen.com

I started with 2 cups of dried chickpeas, but cooking the beans without pre-soaking does make them a little harder to digest. If you sometimes have issues with dried beans, I’d recommend soaking the beans in the crockpot overnight, then discarding that water before you start cooking the soup. You can also soak the beans all day while you’re at work and then make this soup on the stove in a few hours. If you use a crockpot, remember that you need to allow room for the beans to expand as they cook.

Put beans, chicken stock, 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in crockpot. I used a 2.5 quart slow cooker, which was perfect for this. If you only have a large slow cooker, I’d double the recipe because the soup freezes very well. Here’s how the mixture looked after cooking for 7 hours on low. At this point I added 1 cup more water and cooked for another hour.

I used my immersion blender, which makes it so easy to puree soups. You can also use a food processor or regular blender, but be careful with the hot liquid if you do. I blended the soup right in the crockpot, and I thought the consistency of the soup was just perfect, with the amount of liquid I used, but if you’d like a thinner soup, add a bit more hot water. I ate some right away and froze the rest, and it was just as good after being frozen.

Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon from KalynsKitchen.com

More Soups You Might Like:

Slow Cooker or Pressure Cooker Soup Index ~ Slow Cooker or Pressure Cooker
Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes, and Basil ~ Kalyn’s Kitchen
Slow Cooker Squash Stew with Garbanzo Beans and Red Lentils ~ Andrea Meyers
CrockPot Red Lentil, Chickpea, and Tomato Soup with Smoked Paprika ~ Kalyn’s Kitchen

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Garbanzo Bean (Chickpea) Soup with Garlic Sumac, Olive Oil, and Lemon

This delicious Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon can be made in the slow cooker or on the stove, and either way you make it, this soup is amazing!

Ingredients:

  • 2 cups dried chickpeas
  • 4 cups chicken stock (can also use vegetable stock for vegan version)
  • 2 cups + 1 cup water
  • 1 large onion, finely chopped
  • 1 T minced garlic (or less if you’re not a big garlic fan)
  • 1-2 large bay leaves
  • 1 tsp. ground cumin (I might use even more cumin next time)
  • 1/4 tsp. salt (I used fine grind sea salt)
  • fresh ground black pepper to taste
  • olive oil, for drizzling on finished soup
  • powdered Sumac (optional, for sprinkling on finished soup, or use paprika)
  • 1-2 lemons (optional, for squeezing on finished soup)

Directions:

Crockpot Recipe:

  1. Put beans, chicken stock, 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in crockpot.
  2. Cook on low for 7-8 hours, or until beans are very soft. (If you start with soaked beans, they will get softer more quickly, but it won’t hurt if you cook them all day if you’re not home to check.)
  3. After 7-8 hours, check the amount of liquid in the crockpot and see if you want to add more. (I cooked for 7 hours, added 1 cup hot water, and cooked 1 hour more.)
  4. When beans are very soft, remove bay leaves, then puree the soup either using an immersion blender, or in batches using a food process or blender. (If you use a food processor or blender, be careful not to overfill so the hot liquid doesn’t spill out.) You can puree completely like I did, or leave the soup a bit chunky.
  5. Serve hot. I drizzled each bowl of soup with olive oil, sprinkled on , and squeezed on fresh lemon juice.

Stovetop Recipe:

  1. Put beans, chicken stock, 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in large soup pot. (For stovetop cooking, I would definitely soak the beans.)
  2. Bring to a low simmer and cook until beans are well-softened, checking the beans every 30 minutes or so and adding more water as needed. (Cooking time for dried beans depends on how fresh the beans are, so if you have beans which have been stored for a while it could take 2-3 hours for them to get soft, even with pre-soaked beans.)
  3. When beans are well-softened, check the amount of liquid and see if you want to add a bit more hot water before pureeing soup. (Stovetop cooking will probably take at least twice as much water as crockpot cooking.)
  4. Puree soup and serve with olive oil, Ground Sumac (affiliate link), and lemon juice as described above.

Notes:

Recipe times have been estimated using the crockpot method.

Whether cooking in crockpot or on stove, pre-soaking the beans is recommended if you have trouble digesting dried beans. Soak for 8 hours, then discard the soaking water and rinse beans before proceeding with recipe. Cooking time for either version of the recipe will be shorter if you use soaked beans.

This recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Beans aren’t low in carbs, but all types of dried beans are wonderful low-glycemic foods, so Garbanzo Bean Soup with Garlic, Sumac, Olive Oil, and Lemon is perfect for any phase of the South Beach Diet or other low-glycemic eating plans. Remember portion size is limited if you’re having this for South Beach Phase One. This is too high in carbs for a low-carb diet.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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    56 Comments on “Garbanzo Bean Soup with Garlic, Sumac, Olive Oil, and Lemon (Slow Cooker or Stovetop)”

  1. I love the blend of all of those flavors – I bet this soup is amazing!

  2. Those flavours of olive oil, lemon and sumac seem so right for the chick peas and the texture looks perfect! I love soups that aren't too heavy, yet still fill you up. Bad luck for me that my wife hates chick peas or anything made with them; I'm yet to find a way around that.

  3. This chickpea soup is ingenious! I would never think to use chickpeas in such a way. The flavors in here look amazing. So savory and warm.

  4. Thanks Amanda. I'm in love with Sumac too!

    Carissa, thanks. Think you will like it.

    Dara, I think I get them in the bulk at Whole Foods and Smiths Marketplace, but not sure. (They're on my list for shopping tomorrow, along with red lentils!)

  5. Oh, Kalyn – this looks amazing! I don't think I can wait to get sumac to try this. I have plenty of smoked paprika, so will use that per your suggestion. Where did you find dried chickpeas? I have had troubles finding them in the regular grocery stores here.

  6. The photo of your soup is beautiful! The soup looks amazing, I love chickpeas. Definitely need to try this recipe 🙂

  7. mmm this looks so good! i freaking love sumac. it's so tangy and refreshing. great leading photo too!

  8. WC, I think I would take out some of the bean/liquid mixture and puree it, then add back into the soup with the other softened but whole beans. Best of both worlds!

  9. I love garbanzo beans and I love sumac. I wonder if this would work if I left the beans whole? I rather like the slight crunch of each one as I eat them.

  10. I'm loving it that I'm not the only garbanzo bean fanatic out there. Aren't they just about the most versatile ingredient you can imagine. And highly recommend the immersion blender for this soup if anyone is considering getting one. (Lisa, I'm looking at you!) When I finally got one, I couldn't imagine how I ever cooked without it. I use the chopper bowl all the time too, when I don't want to haul out the food processor.

  11. Oh, Kalyn, this soup sounds amazing, and I LOVE sumac. Was introduced to it by a local restaurant, who put it on their hummus—had never had it before! It adds SO much yummy, citrusy flavor.

    So glad you have the Crock-Pot version; I see this in my near future. Maybe it's my excuse to finally get myself an immersion blender, too. 🙂

  12. I haven't tried sumac, but this looks like the perfect excuse to go buy some! I first discovered your blog when I was searching for a baked falafel recipe last year, so it seems fitting for me to try another of your garbanzo bean recipes!

  13. I love all things chickpea.

  14. I love chickpeas and this soup sounds delightful. Perfect for these grey and rainy evenings here.

  15. Sounds delish! Will add to my list of "must try" this fall. 🙂

  16. Your soup looks great! We were making soup from mixed beans and carrots today, I will post recipe later.. it came out very tasty. Soup's season has started also here this weekend, with lots of wind and lower temperatures… I'm very intrigued with your recipe and want to try it out soon 🙂
    Margot

  17. I love using my immersion blender. One of my favorite kitchen toys:) I love the crock of soup, chickpeas are my favorite.

  18. I also use chickpeas a lot in my cooking….and this looks very good. All the right ingredients for success.

  19. If this tastes half as good as it looks – it must be delicious! Beautiful photo – you've inspired me to try it:)

    Kristin

  20. I use a lot of chickpeas in my cooking. Soups with Revithia I adore. The use of sumac is new to me, I will try that.