Moroccan Chickpea Soup in Instant Pot

This Moroccan Chickpea Soup is hearty, healthy and full of flavor. Creamy Chickpeas cooked with fire-roasted tomatoes and earthy spices like cumin, coriander, cinnamon and paprika, give this soup it’s iconic bold and rich taste. Sun-dried tomatoes, adds a nice balance of sweet and tart to this recipe. I add some spinach towards the end to make this a balanced one-pot meal. Enjoy this easy dump-and-start Instant Pot recipe for this popular vegan and gluten-free soup.

Customize this Recipe

It’s very easy to customize this soup. You could add sweet potato, butternut squash in addition to carrots and celery. I use fire-roasted tomatoes in this recipe, but you can use regular diced, if that’s what you have on hand. Baby spinach can be substituted with baby kale or any other greens. I add about a tablespoon of sun-dried tomatoes in this soup, which adds a nice sweet and tart taste. But, since my kids are a little fussy about those, I chop it up and they literally dissolve after pressure cooking. You can skip them if you like.

How to Make Moroccan Chickpea Soup in an Instant Pot Pressure Cooker

Here is a dump-and-start recipe of Moroccan Chickpea Soup. That means, simply add in all the ingredients in the pot, turn it on and enjoy!

Check out some more dump-and-start recipes from my kitchen.

Here’s how I make it:

Super Healthy, Vegan & Gluten-Free Recipe

✔ Balanced Meal: This soup is full of nutrients and is a healthy balanced meal as it includes all the food groups.

✔ Protein and Fiber Rich: The star ingredient in this soup, Chickpeas, are a great source of lean plant-based protein and fiber. Both these elements help one stay full longer, with fewer calories. It also slows down the carbohydrates break-down and sugar absorption in the body, which keeps the blood glucose levels from rising too fast. Chickpeas are also a great source of Iron, Vitamin A and Potassium.

✔ Vegan & Gluten-Free: All ingredients used in this soup are naturally vegan and gluten-free, which makes this delicious soup a real crowd pleaser. It’s a great option for Meatless Mondays too.

What to Serve with Moroccan Chickpea Soup

I like to serve this hearty Chickpea Soup with toasted baguette. I cut the bread on an angle, toast it in the oven, or in a skillet, with a drizzle of olive oil. It’s great for dunking in the soup. It soaks up the soup and tastes amazing .

Another great option is plain couscous, cooked in a flavorful broth, or, water seasoned with salt and olive oil. I follow the package directions and make it on the stove.

Making Moroccan Chickpea Soup with Dried Chickpeas/Garbanzo Beans

If using dried chickpeas, or, garbanzo beans in this recipe, soak the beans overnight in 3-4 cups water, or for 10 hours at least.

Rinse them, drain and add to this recipe along with other ingredients.

Cook this soup on ‘Bean/Chili’ mode or ‘Pressure Cook’ mode for 35 minutes. Wait for 15 minutes of natural pressure release, then manually release the pressure. Follow the remaining instructions.

How to Make Moroccan Chickpea Stew Using this Recipe

This recipe can be used to make a Moroccan Chickpea Stew as well. Simply reduce the amount of stock or water to 1.5-2 cups, depending on how thick you like your stew. After pressure cooking, mash a few beans using a potato masher, that helps thicken the stew more. Serve with toasted baguette and enjoy a hearty stew!

More Instant Pot Soups From my Kitchen

Minestrone Soup

Chicken Tortilla Soup

Roasted Red Pepper Tomato Soup

Thai Red Curry Soup

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Moroccan Chickpea Soup in Instant Pot

This Moroccan Chickpea Soup is hearty, healthy and full of flavor. Creamy Chickpeas cooked with earthy spices like cumin, coriander, cinnamon and paprika give this soup it’s iconic bold and rich taste. Enjoy this easy dump-and-start Instant Pot recipe for this popular vegan and gluten-free soup.

4.5 from 4 votes

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Prep Time: 5 minutes

Cook Time: 8 minutes

NPR: 5 minutes

Total Time: 30 minutes

Servings: 6

Calories: 239kcal

Author: Spice Cravings

Ingredients

Pressure Cook:

• 2 tbsp olive oil
• 1 cup onion chopped (1 medium)
• 4-5 cloves garlic crushed (or 1/2 tsp garlic powder)
• 1 cup carrot chopped (2 carrots)
• 1 cup celery chopped (2 Ribs)
• 31 oz cooked chickpeas (2 cans, 15.5oz each) drained and rinsed
• 14.5 oz fire-roasted tomatoes (1 can)(or regular diced) or 4 medium size ‘ripe’ Roma tomatoes de-seeded & pureed coarsely
• 2 tbsp tomato paste
• 1 tbsp sun dried tomatoes optional, but recommended
• 1/2 tsp ground cinnamon (adjust to taste)
• 2 tsp ground cumin
• 2 tsp paprika
• 2 tsp ground coriander
• 1 tbsp chili garlic sauce I use sambal olek, adjust to taste)
• 1 tsp salt
• 1 tsp crushed black pepper or 1/2 tsp ground pepper
• 3-4 cups vegetable broth or water depending on preferred consistency

After Pressure Cooking:

• 2 cups coarsely chopped baby spinach
• Juice of 1/2 lemon.
• 1 tsp agave or honey optional

US Customary – Metric

Instructions

• Turn Instant Pot ON.  Add all the ingredients listed under ‘Pressure cook’, including vegetable stock.  Give it a good stir.  Close lid.  Press Manual/Pressure Cook for 8 mins. If using Instant Pot DUO, turn vent to sealing.
  
• Once cooking is done, let the pressure release naturally for 5-10 minutes.  After that manually release pressure.  If using DUO, turn the pressure knob to ‘Venting’ position.  If using ULTRA, press down on the pressure valve. 
  
• Once the pin has dropped, open the lid.  Using a potato masher, mash a few beans to thicken the soup a bit.  Add chopped spinach, juice of 1/2 a lemon and a teaspoon of agave or honey.  Stir and let it sit for 5 minutes.  The spinach will wilt down and the soup will thicken a bit during these 5 mins.  Enjoy as-is, or with toasted baguette, or, couscous (gluten-free).
  

Video

Notes

This recipe has been tested in a 3 qt and 6 qt Instant Pot.

Canned Tomatoes: I like using fire-roasted tomatoes in this recipe, but you can use regular diced tomatoes as well.  I also prefer to crush or blend them to give a smooth texture to this soup.  You can skip that if you wish. 

If you are new to the Instant Pot, please read my FAQ on Instant Pot Terminology and Accessories to learn more.

Note: The nutrition facts below are my estimates.  If you are following any diet plan, I recommend cross-checking with your preferred nutrition calculator.

Nutrition

Calories: 239kcal | Carbohydrates: 34g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Sodium: 1593mg | Potassium: 546mg | Fiber: 9g | Sugar: 7g | Vitamin A: 112.1% | Vitamin C: 13.6% | Calcium: 12% | Iron: 19.9%

Course: Main Course, Soup

Cuisine: Mediterranean, Moroccan, Northern African

Keyword: Chickpeas, glutenfree recipes, instant pot soups, Vegan, vegetarian

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