Garbanzo Bean Soup can be made in the slow cooker or on the stove, and this soup is flavored with garlic, Sumac, Olive Oil, and Lemon! And chickpeas are loaded with fiber, so this soup might be lower in carbs than you might think!

PIN Garbanzo Bean Soup to try it later!

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 amazing Garbanzo Bean Soup, especially if you like hummus, falafel, or any of the other tasty things made with chickpeas. This soup is so flavorful from the garlic, Sumac, olive oil, and lemon!

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. The Garbanzo Bean Soup did remind me of the Greek Chickpea soup called Revithia, but the addition of cumin and the use of Sumac made the flavor of this quite different. Both these soups 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.

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What ingredients do you need for this recipe?

• dried Garbanzo Beans
• chicken stock or canned chicken broth (affiliate link)
• water
• onion
• Minced Garlic (affiliate link)
• Bay Leaves (affiliate link)
• ground cumin (affiliate link)
• salt
• fresh ground black pepper
• Olive Oil (affiliate link), for drizzling on finished soup
• Sumac (affiliate link), optional, but tasty for sprinkling on finished soup
• lemons, optional, for squeezing on finished soup

Do you need to soak the beans?

One of the most popular posts on this site is one where I compare the cooking times of soaked and unsoaked beans in the slow cooker. And although it doesn’t make a huge difference in the time, soaked beans are much less likely to cause gastric distress that some people experience with eating large amounts of dried beans. Your choice on that, but I prefer soaking the beans when I remember to plan ahead.

What is Sumac?

I’m a huge fan of Sumac, a reddish-purple ground spice that’s common in middle eastern cooking. It has a lemony flavor that’s good on so many foods and I’ve used Sumac on hummus, in Fattoush Lebanese Salad, in salad dressing, on eggs, and even on Cauliflower Rice. It’s often used on dishes with garbanzo beans, and it adds a nice flavor to this soup. Sumac also one of the components of Za’atar, a middle eastern blend of spices. Read more about Sumac if you’re not familiar with it.

What if you don’t have any Sumac?

If you don’t have Sumac and don’t want to buy it for this recipe, you can get a good result using Smoked Paprika (affiliate link) for this recipe.

What size Slow Cooker did I use?

I used a Crock-Pot 3 Quart Slow Cooker (affiliate link) for this recipe. If you only have a larger size I’d simply double the recipe and stash some soup in the freezer!

How to Make Garbanzo Bean Soup in the Slow Cooker:

1. I started with 2 cups of dried chickpeas, but 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.
2. Put beans, chicken broth or stock, 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in crockpot.
3. 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.
4. I used my Immersion Blender (affiliate link), 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 it that way.
5. 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.
6. I ate some right away and froze the rest, and it was just as good after being frozen.

More Soups You Might Like:

Slow Cooker or Instant Pot Soups Index ~ Slow Cooker or Pressure Cooker
Tomato Chickpea Soup
Red Lentil and Chickpea Soup
Chicken Chickpea Soup

Weekend Food Prep:

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

Ingredients

• 2 cups dried Garbanzo Beans
• 4 cups chicken broth (see notes)
• 2 cups + 1 cup water
• 1 onion, finely chopped
• 1 T minced garlic
• 2 large bay leaves
• 2 tsp. ground cumin
• 1/4 tsp. 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 lemon (optional, for squeezing on finished soup)

Instructions

Crockpot Recipe:

1. Put beans, chicken broth or 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 Ground Sumac (affiliate link), 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

Use chicken broth or homemade chicken stock. You can also use vegetable stock for a vegan version of this recipe.

Try This Next Keto Short Rib Chili

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.

Recipe inspired by Chickpea Soup from The Pink Peppercorn, who used smoked Paprika and made the soup on the stove.

This recipe created by Kalyn.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving:
Calories: 148Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 5mgSodium: 878mgCarbohydrates: 21gFiber: 5gSugar: 5gProtein: 7g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Beans aren’t low in carbs, but they have lots of fiber so this soup might be lower in net carbs than you think; check nutritional information! All types of dried beans are wonderful low-glycemic foods, so Garbanzo Bean Soup is perfect for any phase of the original South Beach Diet or other low-glycemic eating plans.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find 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.

Historical Notes for this Recipe:
This recipe was posted in 2009. It was last updated with more information in 2021.

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Keto Short Rib Chili

Bean-free keto chili made with braised beef short ribs. So easy to make and the perfect low carb comfort food. This keto chili recipe is paleo, dairy-free, and Whole 30 approved! And it can be made ahead and frozen so it’s ideal for keto meal planning.

There’s a definite chill in the air. Can you feel it? Well, maybe not in some parts of the country, but here in the Pacific Northwest, autumn is on its way, if not already here.

The best part of fall is the comfort food and there is no food more comforting than this short rib chili. Well, maybe my Shrimp and Bacon Chowder. Or perhaps my keto Cream of Mushroom Soup. And my Buffalo Chicken Soup is also pretty darn spectacular.

But this keto chili recipe definitely makes the short list.

Chili is and always has been one of my favorite foods, because even not very good chili is pretty darn comforting when you’re cold and hungry. How can you go wrong with meat cooked slowly in rich spices and a thick tomato broth? You can’t, that’s all. You can’t go wrong.

And the crazy part is that while I make chili all. the. time, I don’t actually have a good keto chili recipe here on All Day I Dream About Food. Until now, that is.

What makes the best keto chili?

Well, what really makes good chili is a matter of opinion and taste. And probably a few feuds as well. Everyone has their own take on the best way to make chili.

In my experience, a slow simmered chili recipe is best, as it allows the flavors to develop and intensify over time. So don’t be fooled by promises of “fast and easy”. Good chili is usually easy to make but it takes time to cook.

Keto chili should be devoid of any higher carb items like beans, though. That goes almost without saying, because beans are high in carbs and many consider them inflammatory. Onion needs to be kept to a minimum as well, since it’s surprisingly high carb.

Tomato sauce, paste, and puree can also send the carb count up if used too liberally. I like to keep my chili to less than 5g total carbs per serving, so I use a single can of diced tomatoes. Fire roasted tomatoes help bring out the best flavor.

But the focus of a good keto chili recipe should always be the meat and the spices. Use beef with a high percentage of fat for a satisfying meal, and be generous with the chili, cumin, and garlic.

Can you make keto chili ahead of time?

I find myself wanting to answer this question with a smart ass comment like “Is the pope Catholic?”. Because chili is perhaps the best make ahead meal on the planet.

It’s one of those dishes that seems to actually get better when it’s eaten the next day or even a few days later. And one of the benefits of keto chili is that there are no beans to get mushy as they sit and soften. So it’s just as good or better than the day you made it.

So go ahead and make a huge pot of this short rib chili. This particular recipe serves 10 people. Let it cool to room temperature and then split it up however you see fit. You can do individual servings, or portion it out for your family size.

The chili can be refrigerated for up to 4 days or frozen for up to 3 months. We froze our leftovers back in May and I just fed my family the second portion about a month ago!

Because it contains acidic ingredients like tomatoes, I recommend storing in glass containers if you have them. If not, good BPA-Free tupperware works too.

Tips for making Short Rib Chili

Short ribs are ideal for comfort food dishes like this, because they are fatty and rich, and become incredibly tender with slow braising.

Always brown the ribs first: This step adds 10 minutes or so, but it’s worth it. Browning the meat in lard or oil helps bring out the best flavor, before the liquids are added. Otherwise, you are essentially just eating stewed meat. Transfer the ribs to a plate while making the rest of the chili.

Sweat the onions and other veggies: While I do keep the onion to a minimum, it definitely helps add flavor. So add the onion and green pepper to the pot and sauté in the oils and fats with a little bit of salt. This will help them release their juices and flavor.

Add the spices into the hot oil: Before adding any liquids into the pot, you want to briefly sauté the garlic, jalapeño, and spices in the hot oil. This enhances and intensifies the flavor.

Adjust the heat to your liking: My husband and I like our chili pretty spicy but our kids have more tender palates. So we keep the heat at a medium level. I always add the seeds from the jalapeño but you can leave them out if you want less spice. You can also leave out the cayenne. Or you can add more jalapeño and cayenne too.

Now add the liquids and the meat: Once the spices and garlic are fragrant, stir in the diced tomatoes and broth and bring to a simmer before adding the meat.

Slow braise in the oven: You’re looking at a good two to three hours of cooking, but this time is completely inactive. You can be doing lots of other things during this time. Slow braising makes the meat from the short ribs fall off the bone and shred more easily.

Doesn’t this keto short rib chili sound like the perfect comfort food? 

Check out my Keto Soups & Stews cookbook for more delicious comfort food recipes.

Keto Short Rib Chili

Bean-free keto chili made with braised beef short ribs. So easy to make and the perfect low carb comfort food. This keto chili recipe is paleo, dairy-free, and Whole 30 approved! And it can be made ahead and frozen so it’s ideal for keto meal planning.

Popular Recipe Cream of Asparagus Soup – Dairy Free Keto Recipe

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Course: Main Course

Cuisine: American

Keyword: keto chili, keto chili recipe, short rib chili

Prep Time: 15 minutes

Cook Time: 3 hours 25 minutes

Total Time: 3 hours 40 minutes

Servings: 10 servings

Calories: 428kcal

Ingredients

• 3 lb bone in short ribs
• Salt and pepper
• ¼ cup bacon fat, lard, or other high-heat oil
• ½ cup chopped onion
• 1 large green pepper chopped
• 2 cloves garlic minced
• 1 medium jalapeno pepper minced (leave the seeds in for more heat)
• 2 tablespoon chili powder
• 1 tablespoon cumin
• ½ teaspoon cayenne
• 15 ounce can fire roasted tomatoes
• ⅓ cup beef bone broth

Instructions

• Preheat the oven to 300F and season the short ribs all over with salt and pepper.

• In a large dutch oven over medium heat, melt the bacon fat or lard. Once hot, add half the short ribs and brown on all sides. Remove to a plate and brown the remaining short ribs. Transfer to the plate.

• Add the onion and pepper to the pot, sprinkle with salt, and saute until tender, about 5 minutes. Add the garlic, jalapeno, chili powder, cumin, and cayenne, and cook another minute, until fragrant.

• Stir in the roasted tomatoes and bone broth and bring to a simmer. Add the short ribs back into the pot, cover and transfer to the oven.

• Cook 2 to 3 hours, until the meat is very tender. Remove the ribs, shred the meat and return the meat to the pot. Adjust salt and pepper to taste and serve with your favorite chili toppings.

Nutrition Facts

Keto Short Rib Chili

Amount Per Serving (1 serving = about 1 cup)

Calories 428
Calories from Fat 319

% Daily Value*

Fat 35.4g54%

Carbohydrates 4g1%

Fiber 1.2g5%

Protein 22.6g45%

* Percent Daily Values are based on a 2000 calorie diet.

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