This Mediterranean-inspired chickpea soup combines the protein-rich goodness of chicken and chickpeas with the delightful flavors of lemon, garlic, and onions. Plus, it’s gluten-free and ready for the slow cooker in less than 15 minutes.
The cultivation and enjoyment of chickpeas (garbanzo beans) are activities we share with those living in ancient times. In fact, we know people have grown them in the Middle East for at least 7,500 years.
And they offer us an array of health-promoting benefits:
Shared plants and vegetables link us to those who came before us. Today, 7,500 years later, the chickpea and other ancient plants are still giving us the nutrients we need to flourish and still gracing our tables and bringing us comfort.
3 boneless, skinless chicken breasts
1 large yellow onion, peeled and chopped
3 cloves garlic, peeled and minced
1/4 cup dry sherry (optional)
5 cups chicken stock, homemade preferred
1/2 teaspoon freshly ground black pepper
1 teaspoon dried thyme
1/2 teaspoon smoked paprika
3 strips of lemon zest
2 - 15 ounce cans chickpeas, drained
1/3 cup chopped sun-dried tomatoes
1/3 cup sliced black olives, drained
1-1/2 tablespoons capers, drained
2 tablespoons lemon juice
Crumbled feta cheese for garnish
Minced parsley for garnish, rinse well before mincing
1. Add - To a slow cooker, add 3 boneless, skinless chicken breasts. Remove any excess fat.
2. Add - Add next 10 ingredients: chopped onion through sun-dried tomatoes. A vegetable peeler or paring knife will work well for peeling the 3 long strips of lemon zest. The zest is the yellow portion of the outer skin. Avoid peeling into the white pith underneath the skin as it is bitter.
3. Cook - Cook on LOW for 6-8 hours or HIGH for 3-4 hours.
4. Remove - Remove the strips of lemon zest and discard.
5. Shred - With tongs or a meat fork, lift out the chicken breasts and place them on a plate. Create shredded bites of chicken using two forks. Hold the meat in place with one and pull to shred with the other. Return shredded chicken to the slow cooker.
6. Add - Add olives, capers, and lemon juice.
7. Cook - Cook for additional 10 minutes.
8. Garnish - Ladle into bowls and garnish with crumbled feta cheese and chopped parsley.
Bittman, Mark. "Vegetables and Fruit." In How to Cook Everything: 2,000 Simple Recipes for Great Food, 2nd ed., 233-404. Hoboken: John Wiley & Sons, 2008.
Info:Main Page - New World Encyclopedia. "Chickpea - New World Encyclopedia." n.d. Accessed February 1, 2018. http://www.newworldencyclopedia.org/entry/Chickpea.
HealWithFood.org. "6 Health Benefits of Chickpeas (Garbanzo Beans)." Heal Your Body With Food and Optimal Nutrition | HealWithFood.org. Accessed February 1, 2018. https://www.healwithfood.org/health-benefits/chickpeas-weight-loss-cholesterol.php.
"The Many Health Benefits of Chickpeas and Hummus — Food and Nutrition." NDSU Agriculture and Extension. Last modified February 1039. https://www.ag.ndsu.edu/FOODWISE/pulse-crops/research/the-many-health-benefits-of-chickpeas-and-hummus.
"You Say Chickpea, I Say Garbanzo Bean." California Bountiful. Accessed February 1, 2018. http://californiacountry.org/features/article.aspx?arID=1471.