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Tag: Bean

Garbanzo Bean Soup
Easy Garbanzo Bean Soup is flavored with garlic, Sumac, Olive Oil, and Lemon; make it in the slow cooker or on the stove. And this very flavorful soup with garbanzo beans is vegetarian if you switch out chicken broth for vegetable broth!

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Garbanzo Bean Soup is an easy and tasty soup recipe that’s loaded with interesting flavors. And after I rediscovered it when I made Fattoush, I’ve been loving the flavor of powdered Sumac! And that’s the maroon-colored spice you see sprinkled on top of this delicious soup made from dried garbanzo beans.

But if you don’t have 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. 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 the soup was smelling great.

This soup with garbanzo beans 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 soup quite remarkable. And this budget-friendly soup can easily be vegetarian if you switch the chicken stock for vegetable stock, and it’s perfect to make for the freezer when winter is coming.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)
- dried Garbanzo Beans
- chicken stock or canned chicken broth (affiliate link), or use vegetable broth for a meatless soup
- 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 VERY tasty for sprinkling on finished soup
- lemons, optional, for squeezing on finished soup
What are Garbanzo Beans?

Garbanzo beans are also called chickpeas, and the name will vary depending where you are in the world. This popular type of bean has other names around the world, including ceci beans, chichi beans, gram, chana, or Egyptian peas.

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. I’ve used Sumac on hummus, in Fattoush Lebanese Salad, in salad dressing, and even on Cauliflower Rice. It’s often used 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.

Can you make Garbanzo Bean Soup without 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). But if you like interesting flavors and enjoy cooking middle eastern food, I do urge you to get some Sumac. I bet you’re going to love it!

Is Garbanzo Bean Soup low in carbs?

Garbanzo beans are not a low-carb food of course. But chickpeas have quite a bit of fiber, so this soup with chickpeas has 16 net carbs per serving and 7 grams of protein. I bet that’s lower in carbs than you were thinking!

Do you have to soak the beans for Garbanzo Bean Soup?

In one of the most popular posts on this site, I compare the slow cooker cooking time for soaked and unsoaked dried beans. The cooking time is close, but soaked beans are much less likely to cause gastric distress that some people experience with eating beans. Your choice on that, but I prefer soaking the beans when I make this soup if I can remember to plan ahead.

What size Slow Cooker did I use?

I used a Crock-Pot 3 Quart Slow Cooker (affiliate link) for the Garbanzo Bean Soup 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:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
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.
2. 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 you need to allow room for the beans to expand as they cook.
3. Put beans, chicken broth or stock (or vegetable broth), 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in crockpot.
4. 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.
5. 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.
6. 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.
7. I ate some soup right away and froze the rest, and the Garbanzo Bean Soup was delicious, even after being frozen.
Make it a Meal:

Garbanzo Bean Soup would be amazing served with a low-carb bread like Olive Bread, Low-Carb High-Fiber Savory Muffins, or Savory Almond Flour Bread.

Weekend Food Prep:

The Garbanzo Bean Soup recipe has been added to a category called Weekend Food Prep where you’ll 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 (or vegetable broth)

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:

Put beans, chicken broth or stock, 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in crockpot.

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.)

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.)

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.

Serve the Garbanzo Bean Soup hot. I drizzled each bowl of soup with olive oil, sprinkled on Ground Sumac (affiliate link), and squeezed on fresh lemon juice.

Stovetop Recipe:

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.)

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.)

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.)

Puree soup and serve with olive oil, Ground Sumac (affiliate link), and lemon juice as described above.

Notes

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 Garbanzo Bean Soup has only 16 net carbs per serving. You decide if that’s too much of a carb splurge if you’re limiting carbs. All types of dried beans are perfect for any phase of the original South Beach Diet.

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, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe for Garbanzo Bean Soup was posted in 2009 and I made it regularly back in the days when I ate beans more often. It was last updated with more information in 2025.
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February 13, 2026
Perfect Black Bean Dip Recipe
Think of this black bean dip as a mash-up of black bean puree and onion dip. Thanks to the addition of cooked sweet onions, this easy bean dip is absolutely delicious and perfect served with pita wedges or chips.

This black bean dip is truly a slam-dunk appetizer, hitting the mark with its super creamy, almost airy texture. We blend sweet onions, fragrant spices, and sour cream directly into the black beans, creating an irresistible dip.

Beyond tortilla chips and veggies, I love using it as a spread for wraps and sandwiches. Picture it over a warm corn tortilla, topped with fresh lettuce and pico de gallo—truly incredible! For more bean dips, try our cheesy bean dip (made with pinto beans) or our popular hummus recipe.

Key Ingredients

Black Beans: For the easiest dip, use canned, drained, and rinsed black beans. For the absolute best flavor, start with our recipe for cooking black beans from scratch.

Onion: Cooked sweet onions are the secret weapon here. They add a natural sweetness and are essential for that ultra-creamy texture once everything is blended.

Spices: You won’t find this dip lacking in flavor! We use a generous blend of garlic powder, ground cumin, chili powder, and cayenne pepper. Our homemade chili powder or store-bought ancho chili powder takes it to the next level when you have it on hand!

Sour Cream: A half cup of sour cream is crucial for making this dip light and wonderfully creamy, giving it an almost airy texture. Feel free to substitute with crème fraiche or cream cheese.

Lime: Fresh lime juice is the non-negotiable ingredient that ties all the flavors together. Don’t skip it!

Cheese (optional): If you’re baking your dip, choose a good melting cheese, such as Monterey Jack, cheddar, or Oaxaca. Just add it to the top and bake until it’s bubbly and golden.

Find the full recipe with measurements below.

For the best results, blend the dip ingredients using a blender or food processor. Once blended, you can serve it at room temperature like hummus, or transfer it to a baking dish, top with cheese, and bake until warm and the cheese is bubbly.

Perfect Black Bean Dip

PREP
10 mins

COOK
20 mins

TOTAL
30 mins

Think of this as a mash-up of black bean dip and onion dip. Thanks to the addition of cooked sweet onions, this easy bean dip is delicious and perfect when served with pita wedges or chips. While you can serve this at room temperature (more like a hummus), I prefer it baked with cheese on top. For a more traditional sour cream-based dip, see our recipe for creamy onion dip.

8 Servings

Watch Us Make the Recipe

You Will Need

2 tablespoons olive oil

1 medium sweet onion, chopped, like Walla Walla or Vidalia, about 2 cups

1/2 teaspoon garlic powder

1/2 teaspoon ground cumin

1/2 teaspoon chili powder, see our chili powder recipe

1/8 teaspoon to 1/4 teaspoon cayenne pepper

2 (15oz) cans black beans, drained and rinsed or 3 cups cooked black beans

1/2 cup sour cream

2 to 3 tablespoons water

Spritz of fresh lime

Salt and fresh ground black pepper

1/3 cup shredded cheese, optional for baked dip

Directions

1Cook the onions: In a skillet over medium heat, add the oil, onions, and 1/4 teaspoon of salt. Cook until they are very soft and smell sweet, 15 to 20 minutes. Stir in the garlic powder, cumin, chili powder, and cayenne pepper. Remove from heat and set aside for 5 minutes.

2Make black bean puree: In a blender or the bowl of a food processor, combine the cooked onions, drained black beans, and sour cream. Add 2 tablespoons of water, and then blend. If the mixture is having trouble blending, add one or two more tablespoons of water to help it along.

3Taste, and then season with salt and lime to taste. Serve now, or follow the directions for baked black bean dip below.

4Baked black bean and onion dip: For a baked dip, transfer the bean dip to a small baking dish and top with shredded cheese. Bake in a 350°F (177°C) oven until heated through and the cheese has melted, about 10 minutes.

Adam and Joanne’s Tips

Vegan modifications: Leave out the sour cream and increase the water by a tablespoon or so. The dip will still be delicious. You can also substitute the sour cream with a plant-based sour cream or cream cheese.

The nutrition facts provided below are estimates.

Nutrition Per Serving
Serving Size
1/8 servings
/
Calories
173
/
Total Fat
6.9g
/
Saturated Fat
2.4g
/
Cholesterol
7.4mg
/
Sodium
146.7mg
/
Carbohydrate
20.4g
/
Dietary Fiber
6.4g
/
Total Sugars
2g
/
Protein
8.5g

AUTHOR:

Joanne Gallagher
Previous Post: Creamy Vegan Queso
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February 5, 2026
Mediterranean Fish with White Bean Purée
Try this Mediterranean fish baked with cherry tomatoes, garlic, olives and lemon, served with white bean purée and arugula salad for a bright, feel-good dinner that is packed with protein, fiber and healthy fats.

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Healthy Fish Recipes

If you’re looking for healthy dinner recipes with a Mediterranean vibe, this tray-baked white fish with juicy cherry tomatoes, briny olives, garlic, lemon, and herbs is easy, vibrant and fresh. It’s paired with creamy, rustic white bean puree and a quick balsamic-dressed arugula salad that brings a little peppery crunch to balance everything out.

And while it’s essentially a Mediterranean fish recipe, the white bean purée is the unsung hero here — it’s got garlic, lemon, olive oil, and a dollop of Greek yogurt for creaminess, plus it’s loaded with fiber. This whole plate is naturally gluten-free and packed with protein and healthy fats.

Macros per serving (approx): 540 calories, 45 g protein, 10 g fiber, 46 g carbs, 21 g fat

👉 This recipe is part of my high-fiber and protein meals. You might also like these recipes: chicken shawarma with baked rice, chicken taco soup, Asian cucumber tofu salad, viral carrot salad with chicken and edamame, and spicy tuna seaweed bites.

What You’ll Need

Here is what you’ll need for this Mediterranean fish with white bean purée. Find the full measurements in the recipe card below.

For the fish:
- White fish fillets – choose firm, flaky varieties like cod, barramundi, snapper or mahi mahi.
- Olive oil & lemon juice – adds richness and brightness.
- Cherry tomatoes & olives – sweet, juicy, salty, and full of flavor.
- For extra flavor: garlic, dried oregano or thyme for herby vibes, smoked paprika for a hint of smoky depth, salt and pepper – balance and seasoning.
- Lemon slices & parsley – garnish with freshness.
For the white bean purée:
- Canned white beans – high in fiber and protein; rinse and drain well.
- Garlic, lemon juice, olive oil – for zing and richness.
- Greek yogurt – makes it super creamy, go for low-fat, high-protein Greek yogurt.
- Salt & optional splash of water or stock – for seasoning and texture adjustment; you can also use the can liquid from the beans.
For the balsamic arugula salad:
- Fresh arugula/rocket – peppery and crisp.
- Red onion – a little sharpness.
- Balsamic vinegar & olive oil – classic dressing.
- Shaved Parmesan – optional, for salty umami (omit if dairy-free).
How To Make Mediterranean Fish with White Bean Purée

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make baked fish with with white bean purée and balsamic arugula salad.
- Preheat oven to 200°C / 400°F.
- Layer fish in a baking dish, drizzle with olive oil + lemon juice, season.
- Add garlic, tomatoes, olives around the fish. Sprinkle herbs, paprika, salt, and pepper. Top with lemon slices and bake 15–20 minutes until fish flakes.
- Blend white bean purée ingredients until mostly smooth but a bit rustic. Thin with water/stock/liquid from the can, if needed.
- Toss salad ingredients together with balsamic and olive oil.
- To serve: Spoon purée onto plates, top with fish, tomatoes/olives, drizzle pan juices, add salad.
Watch The Video

Recipe Tips
- Fish swaps: Snapper, barramundi, cod, tilapia — all work beautifully.
- Don’t over-blend the purée; we want texture.
- Make ahead: The purée and salad can be prepped earlier (don’t dress the salad!). Just bake fish fresh.
- Storage: Fish keeps 2–3 days in fridge. Purée up to 4 days or freeze.
Serving Suggestions

Serve this as a complete meal — you’ve got protein, fiber, healthy fats, and veggies all on the plate. If you’re extra hungry, crusty sourdough or roasted potatoes on the side wouldn’t be out of place.

💬 If you’ve tried this Mediterranean fish with white bean purée or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.
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Try this Mediterranean fish baked with cherry tomatoes, garlic, olives and lemon, served with white bean purée and arugula salad for a bright, feel-good dinner that is packed with protein, fiber and healthy fats. Find step-by-step photos and more recipe tips above.

For the white bean purée:

For the balsamic arugula:

Preheat the oven to 200°C / 400°F.

Place fish in a lightly oiled baking dish. Drizzle with olive oil and lemon juice.

Add smashed garlic, cherry tomatoes, and olives around the fish. Sprinkle with oregano, paprika, salt, and pepper. Top each fillet with a lemon slice.

Bake for 15–20 minutes, until fish is cooked through and flakes easily.

While the fish bakes, add beans, garlic, olive oil, lemon juice, and yogurt to a food processor or use a stick blender. Blend until mostly smooth but still a bit textured. Season and thin with water/stock if needed; you can use the liquid from the can as well.

In a bowl, toss arugula, onion, balsamic vinegar, olive oil, Parmesan (if using), salt, and pepper.

To serve: spoon ½–⅔ cup white bean purée onto each plate, top with a fish fillet, tomatoes, olives, a drizzle of pan juices, and a handful of arugula salad.

Can I use frozen fish? Absolutely. Just make sure it’s fully thawed and patted dry before baking.

What beans are best? Cannellini or great northern beans work beautifully here — soft and creamy but still hold some texture. You can also try this with black beans for a contrast of colors, or even with chickpeas.

Dairy-free option? Skip the Greek yogurt and Parmesan. You can sub with a little extra olive oil in the purée for creaminess.

Why not mashed potatoes? White bean purée is higher in fiber and protein and supports blood sugar balance better than starchy mash — plus it’s just so good.

Fish swaps: Snapper, barramundi, cod, tilapia — all work beautifully.

Don’t over-blend the purée; we want texture.

Make ahead: The purée and salad can be prepped earlier (don’t dress the salad!). Just bake fish fresh.

Storage: Fish keeps 2–3 days in fridge. Purée up to 4 days or freeze.

Calories: 540kcal | Carbohydrates: 46g | Protein: 45g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Cholesterol: 73mg | Sodium: 1117mg | Potassium: 1476mg | Fiber: 10g | Sugar: 4g | Vitamin A: 966IU | Vitamin C: 23mg | Calcium: 256mg | Iron: 7mg

Keywords: baked fish, Mediterranean Baked Fish With White Bean, mediterranean fish recipes, white fish recipes
More Healthy Fish Recipes
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January 15, 2026