Moroccan Chickpea Soup

Enjoy a 30-minute, dump & start recipe for Moroccan 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 its 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.

Why You'll Love This 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!

You might also like: More Dump & Start Recipes from my Kitchen

Ingredients- Notes & 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

Here is a dump-and-start recipe for Moroccan Chickpea Soup in Instant Pot. 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.

Step 2: Close the lid and set Manual/Pressure Cook for 8 mins at high-pressure Set the vent to sealing position. Once cooking is done, let the pressure release naturally for 5-10 minutes. After that manually release the remaining pressure. 

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 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 a slice of toasted baguette, or couscous. For a gluten-free alternative, you can serve it with cooked quinoa.

Serving suggestion

Here's what to serve with Moroccan Garbanzo Bean 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.

How to Store & Freeze

Store any leftovers in an airtight container in the refrigerator for 3-4 days. You can also freeze it for up to 2 months. To reheat, thaw it overnight in the refrigerator (if frozen). Simply microwave it for 1 minute or heat it on the stove in a sauce pan.

If the soup looks too dry, add a few tablespoons of warm water to loosen it up.

Try a Variation

Turn it into a stew: 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, which helps thicken the stew more.

Make it spicier: Add a tablespoon of Harissa and add a kick to this soup.

Chickpea Soup Italian: Substitute the spices in this soup with 2 teaspoons of an Italian seasoning blend and enjoy an Italian-style chickpea soup.

Recipe Tips

• 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, drain and use in this recipe. Increase the pressure cook time to 45 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!

Frequently Asked Questions

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📖 Recipe

Moroccan Chickpea Soup

Aneesha Gupta

Easy Instant Pot recipe for hearty and healthy Moroccan Chickpea Soup with creamy chickpeas cooked with fire-roasted tomatoes and warm spices. Enjoy this vegan & gluten-free soup in 30 minutes!

4.79 from 74 votes

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Prep Time 5 mins

Cook Time 8 mins

NPR 5 mins

Total Time 30 mins

Course Main Course, Soup

Cuisine Mediterranean, Moroccan, Northern African

Servings 6

Calories 239 kcal

Equipment

• ▢
  Instant Pot

Ingredients

 

US CustomaryMetric

 

1x2x3x

Pressure Cook:

• ▢ 2 tablespoon olive oil
• ▢ 1 cup onion chopped (1 medium)
• ▢ 4-5 cloves garlic crushed (or ½ teaspoon garlic powder)
• ▢ 1 cup carrot chopped (2 carrots)
• ▢ 1 cup celery chopped (2 Ribs)
• ▢ 31 ounce cooked chickpeas (2 cans) drained and rinsed
• ▢ 14.5 ounce fire-roasted tomatoes (1 can) or 4 medium size 'ripe' Roma tomatoes de-seeded & pureed coarsely
• ▢ 2 tablespoon tomato paste
• ▢ 1 tablespoon sun dried tomatoes optional, but recommended
• ▢ ½ teaspoon ground cinnamon (reduce to ¼ for milder taste)
• ▢ 2 teaspoon ground cumin
• ▢ 2 teaspoon paprika (sweet not smoked)
• ▢ 2 teaspoon ground coriander
• ▢ 1 tablespoon chili garlic sauce (optional but recommended) I use sambal olek, adjust to taste)
• ▢ 1 teaspoon salt
• ▢ 1 teaspoon crushed black pepper or ½ teaspoon ground pepper
• ▢ 3-4 cups vegetable broth or water

After Pressure Cooking:

• ▢ 2 cups coarsely chopped baby spinach
• ▢ Juice of ½ lemon
• ▢ 1 teaspoon honey optional

Cook ModePrevent your screen from going dark

Instructions

 

• Turn on the Instant Pot. Add all the ingredients listed under 'Pressure cook', including vegetable stock.  Give it a good stir.  Close the lid and set Manual/Pressure Cook for 8 mins at high pressure. Set the vent to sealing position.
• Once the cook time is done, let the pressure release naturally for 5 minutes.  After that manually release pressure.
• 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 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 a slice of 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 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 45 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 a toasted sliced baguette. For a gluten-free option, this goes great with couscous or quinoa.

 

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: 5605IU | Vitamin C: 11.2mg | Calcium: 120mg | Iron: 3.6mg

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