Enjoy this dump & start recipe for Moroccan style Chickpea Soup, that's hearty, healthy and full of flavor. Creamy Chickpeas are cooked with fire-roasted tomatoes and earthy spices like cumin, coriander, cinnamon and paprika, which give this vegan and gluten-free soup it's iconic bold and rich taste.
This is a very simple recipe in which I literally add the ingredients to the Instant Pot and turn it on. It's one of the easiest hands-off recipes that my family enjoys!
Other than chickpeas, tomatoes and spices, I also add sun-dried tomatoes which add 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.
Healthy, Vegan & Gluten-Free Recipe
Here are a few reasons to love this soup:
- ✔ 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.
- ✔ Easy Dump & Start Instant Pot Recipe: For weeknight cooking, I love recipes where I don't have to saute or simmer ingredients and the end result still tastes like a million bucks. If you're like me, this recipe is for you! Here are some more Dump & Start Recipes from my Kitchen
Ingredients- Notes & Customizing Tips
It takes a handful of pantry ingredients and a few fresh aromatics, like onion and garlic, to put this delicious soup on the table. Chances are, you already have most of them in your kitchen right now. Here's what you need:
- Chickpeas: For convenience, I used canned chickpeas in this recipe, but you can always use dried chickpeas and cook them from scratch using this easy Instant Pot garbanzo beans recipe (soaked and unsoaked).
- Veggies: I love adding celery, carrots and baby spinach in this recipe as they are very forgiving in soups and take on any flavor you add to them. Other vegetables that I have successfully used here are sweet potato, butternut squash, zucchini and baby kale.
- Tomatoes: I use fire-roasted tomatoes in this recipe, but you can use regular diced, if that's what you have on hand. I also add about a tablespoon of sun-dried tomatoes in this soup, which add 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. I also add tomato paste which adds a subtle sweet taste and helps thicken the soup.
- Chili garlic Sauce: Not a traditional ingredient for a Moroccan style dish, but I love how this adds an intense and bold flavor to the broth.
- Spices: The earthy and floral combination of cinnamon, cumin, coriander and paprika adds the bold flavors this dish is known for. And salt and pepper bring all the flavors together.
- Broth: I love using a low-sodium vegetable broth for this soup as it enhances the base flavors of the soup. Feel free to use chicken stock if that's what you have on hand.
- Finishing Flavors: Freshly squeezed lemon juice and a touch of honey or agave really tie in all the flavors. Adding honey or agave is optional though, so taste it and decide if you want to add it or not.
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! Here's how I make it:
Step 1: Turn on the Instant Pot and add all the ingredients listed under 'Pressure cook'. Give it a stir. Turning on the saute mode is optional. I do it as it warms the ingredients while I am adding them. This reduces the pressure building time by a few minutes.
Step 2: Close the lid. Press Manual/Pressure Cook for 8 mins. If using Instant Pot DUO, turn the vent to sealing position. Once cooking is done, let the pressure release naturally for 5-10 minutes. After that manually release the pressure. If using DUO, turn the pressure knob to 'Venting' position. If using ULTRA, press down on the pressure valve.
Step 3: Open the lid after the pin drops. Using a potato masher, mash a few beans to thicken the soup a bit. Add chopped spinach, juice of ½ 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. For a gluten-free alternative, you can serve it with quinoa.
Serving suggestion: What to Serve with Moroccan Chickpea Soup
- Bread: 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 .
- Couscous: 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 while the soup is cooking.
- Quinoa- Serve it with cooked quinoa for a gluten-free alternative.
Making Moroccan Chickpea Soup with Dried Chickpeas/Garbanzo Beans
This recipe can be made with dried Chickpeas as well. In this recipe I have used about 4 cups of cooked chickpeas (2 cans). To match that quantity roughly, you can use 1.25 cups of dried chickpeas or garbanzo beans.
- Soaked beans: Soak the beans overnight in 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 40 minutes. Wait for 15 minutes of natural pressure release, then manually release the pressure. Follow the remaining instructions.
- Unsoaked Beans: If using unsoaked beans, rinse and drain them and increase the pressure cook time to 60 minutes, followed by Natural pressure release.
Try a Variation: 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!
Recipe Tips for Moroccan Chickpea Soup
- This recipe has been tested in a 3qt and 6qt Instant Pot. It is very easy to double this recipe in a 6qt and 8qt. Simply double the ingredients, cooking time stays the same. I wouldn't recommend doubling this in a 3qt.
- This recipe uses canned chickpeas. If using dried chickpeas, soak them overnight (or min 8 hrs), drain and use in this recipe. Increase the pressure cook time to 40 mins at high pressure, followed by a natural pressure release for 15 mins.
- If making this recipe with unsoaked dried chickpeas, rinse and drain chickpeas. Add to the pot as per instructions and pressure cook 60 mins at high pressure, followed by a natural pressure release for 15 mins.
- You can customize this soup by adding veggies of your choice, like diced sweet potato, kale etc.
- Serve this soup with toasted sliced baguette. For a gluten-free option, this goes great with couscous or quinoa.
- To make Moroccan Chickpea stew using this recipe, simply reduce the amount of stock or water to 1.5-2 cups. 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
- Thai Tom Yum
- Chicken Enchilada Soup
- More Instant Pot Soups
More Chickpea Recipe from my Kitchen
- Chana Masala- Indian chickpeas curry made with an onion-tomato base and seasoned with toasted garam masala.
- Chickpeas Biryani- Indian spiced chickpeas and rice casserole.
- Punjabi Chole- Tangy and spicy chickpeas cooked in Amritsari-style (north-Indian state of Punjab).
- Roasted Chickpeas- Crispy snack or salad toppers in Mediterranean or Indian Flavors.
- Roasted Red Pepper Hummus- Spicy and smoky hummus made from scratch.
- Kale & Mango Salad with Chickpeas - A great year-round recipe for a delicious vegan and gluten-free salad.
- Chana Masala Tacos: A fusion Indian-Mexican recipe, in which grilled tortillas as stuffed with chana masala and topped with cucumber salsa.
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Moroccan Chickpea Soup in Instant Pot
Equipment
Ingredients
Pressure Cook:
- 2 tbsp olive oil
- 1 cup onion chopped (1 medium)
- 4-5 cloves garlic crushed (or ½ 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
- ½ 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 ½ 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 ½ lemon.
- 1 tsp agave or honey optional
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 ½ 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. For a gluten-free alternative, you can serve it with quinoa.
Video
Notes
Recipe Tips for Moroccan Chickpea Soup
- This recipe has been tested in a 3qt and 6qt Instant Pot. It is very easy to double this recipe in a 6qt and 8qt. Simply double the ingredients, cooking time stays the same. I wouldn't recommend doubling this in a 3qt.
- This recipe uses canned chickpeas. If using dried chickpeas, soak them overnight (or min 8 hrs), drain and use in this recipe. Increase the pressure cook time to 40 mins at high pressure, followed by a natural pressure release for 15 mins.
- If making this recipe with unsoaked dried chickpeas, rinse and drain chickpeas. Add to the pot as per instructions and pressure cook 55 mins at high pressure, followed by a natural pressure release for 15 mins.
- You can customize this soup by adding veggies of your choice, like diced sweet potato, kale etc.
- Serve this soup with toasted sliced baguette. For a gluten-free option, this goes great with couscous or quinoa.
