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.
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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
Yes, you can! Soak the dried chickpeas overnight in 3 cups of water. Rinse and drain in the morning. Add to the recipe as per instructions and set the pressure cooker for 45 minutes at high pressure. Let the pressure release naturally.
To make this Moroccan Chickpea Soup with unsoaked dry beans, rinse and add them and adjust the pressure cooking time to 60 minutes at high pressure, followed by a natural pressure release.
Based on 6 servings in this recipe, each serving has about 240 calories.
More Instant Pot Soups
These recipes are part of the Soup Recipes Collection.
More Chickpea Recipes from my Kitchen
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📖 Recipe
Moroccan Chickpea Soup
Equipment
Ingredients
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
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.
Ajay says
Any idea on how long it would take to cook this on the stove top? Haven't invested in an Instant Pot yet but would still love to try it!
Aneesha says
Hi Ajay, if you're using cooked chickpeas, simmer it on medium heat (covered) for 12-15 minutes, until all the flavors come together. Simmer it more if you want to thicken it.
Michelle Fortier says
Fantastic recipe! My kids and husband loved it. It's so yummy and I think it'll even be better tomorrow. I didn't have any tomato paste so I left that out and I also didn't have the chili oil so used some siracha as suggested. It was so good! Nice and warming on a cold day. The only confusing thing I found was in the video posted it says to put the Saute feature on but the directions indicate to just pressure cook it. So that's what I did. Thank you for a great recipe!
Aneesha says
Hi Michelle, Thank you, I'm so glad you enjoyed it. Turning on saute while you assemble everything is only so the liquid can start getting heated. It's an optional step that speeds up the pressure build-up time by a few minutes. Not necessary at all. Thanks again!
Kelley says
Hi there. I ran across your recipe and have most of the ingredients, with the exception of the garlic chili sauce (I'm not familiar with this). I'm not sure what to substitute for this -- Thai red chili paste? Dried Sriracha seasoning? Or just leave it out of the recipe. My family likes some heat but cannot tolerate very spicy. Your thoughts are appreciated!
Thanks - Kelley
Aneesha says
Hi Kelley, dry seasoning or regular sriracha sauce would work just as well. And you can always start by adding a teaspoon and customize it to your liking. Hope you enjoy it!
bytesby says
This was a fantastic recipe! Though I did make some changes to make it my own. I doubled all of the ingredients except for the stock to make it thicker, like a stew. I used 4 cups of chicken stock, and added sweet potatoes, half a cup of bulgar wheat, and used extra harissa powder.
I think that the bulgar wheat in particular was a great addition.
I served it with warm, crusty bread.
Aneesha says
Hi there, you made some wonderful additions to this recipe, glad you enjoyed it. I'll add bulgar next time, thanks for sharing that!
Savitri says
I made it this evening and we love it 😋😍.
And we are lucky, we have leftovers for tomorrow lunch😏😋.
Thank you Aneesha for this recipe!
Greetings from The Netherlands.
Aneesha says
Hi Savitri, so nice to hear that, THANK YOU! Take care!
Glen says
Discovered this recipe this afternoon when I had a couple cans of chickpeas to use, and made it tonight- SO GOOD! For extra flavor I toasted whole cumin, coriander and black peppercorns and ground them before adding to the rest of the spice mixture. I'm a big sambal oelek fan so it was a thrill to see it listed 🙂 Served over cooked brown rice I already had on hand, it's a really great recipe. Thank you!!
Aneesha says
Hi Glen, thank you! I'm so glad you enjoyed it! And kudos for toasting spices, it really brings the dish to life! We're big Sambal Oelek fans here too, if you search for that in the search bar, recipes that use that ingredient will pop up 🙂
Sarah says
Loved it. First recipe I made in my new instant pot! I got the mini (which is big enough for me) so i was worried I wouldn't find any recipes, but this all cooked fine with plenty of room!
Aneesha says
Hi Sarah, that's awesome, thank you! I'm glad you enjoyed it. I hope you try more recipes from the blog!
Shelly Rigsby Stuthers says
Made this yummy soup tonight. It has a great blend of seasonings for a warm flavor. I used kale instead of spinach because I prefer kale in soups and it turned out great. The family loved it and we will be adding it our soups we make regularly.
Aneesha says
Hi Shelly, thank you! I am super glad your family enjoyed it! Thanks for taking the time to write such a sweet review!
Lori Ravenstorm says
This was wonderful and hearty, and perfectly warming for a dark and cold December night. I did sautee the veg a bit and then add the spice after they were soft, before adding everything else in, and I didn't have any sundried tomatoes. I wouldn't change anything else though (except maybe adding sweet potato of squash, as suggested in the notes) - and especially do not skip the lemon and the fresh spinach at the end which give it a beautiful brightness. Thanks for this simple but delicious recipe, Aneesha!
Aneesha says
Hi Lori, you're so right, this soup hits the spot in this gloomy weather. I make it 2-3 times a month now 🙂 Thanks for taking the time to write such a wonderful review!
Teresa Cajigas says
I'm making this tonight. I've no doubt it will turn out well. Aneesha's recipes are always accurate in terms of measurements and cooking times. I even went out and bought the chili garlic sauce in preparation.
Aneesha says
Hi Teresa, thank you so much, you just made my day! I hope you love this soup, it's been a reader's favorite for a while 🙂
Teresa Cajigas says
So I made this and it is really satisfying. I didn't have sundried tomatoes and I used water instead of vegetable broth— I don't think it hurt the flavor. I made enough to eat for lunch all week and to be honest, I think the flavor improves every day. On a personal note, I added sweet potato and some yellow basmati rice to thicken it, and next time I will add just a pinch of cinnamon. Pefect amount of heat from the chili sauce too. Will explore your site for more meatless dishes. #weightloss #hearthealthy #vegetarian
Thanks again.
Aneesha says
Hi Teresa, I'm so glad you enjoyed this soup and made it your own! I agree 100% that it tastes better as it sits longer 🙂 Thanks for sharing your experience! Hope you enjoy other recipes too!
Jeff says
Delicious, and +10 for a dump and serve recipe. My 10 year old went back for thirds!
And low calorie enough for a dinner on the 5:2 diet.
Aneesha says
Hi Jeff, that's the best compliment! Thank you, I am so glad your family enjoyed it. We make this a lot in our home. Thanks again for such a sweet comment!
Val says
Amazingly tantalizing to the tastebuds and warms the Soul😊. So easy, delicious and can easily be tweaked to your taste... Made it, Love it! Been taking it for my Nightshift meal several shifts now, and need to make another batch tomorrow... Thanks for introducing me to Sweet Potatoes in a Savory recipe... Not a fan of Sweet tasting veggies, so always evaded Sweet Potatoes🥴
Aneesha says
Hi Val, thank you so much for your kind words. I am glad you enjoyed it. I'm the same about sweet potato and prefer savory preparations. I'm working on another one like that, keep an eye on the blog in the next few weeks 🙂
Monica says
Aneeshasg, Thank you so much for this gluten-free, egg-free, vegan recipe! It is soooooooooo delicious! I made it without the celery (added extra carrot) and the chili garlic sauce, reduced the cinnamon by half and added sweet potato. I will definitely double the recipe next time, which I'm sure will be in the near future! 🙂
Aneesha says
Hi Monica, Thank you so much for this lovely comment! I am super glad that you enjoyed it and made it your own. I'm going to add sweet potato the next time I make it! Thanks again for stopping by and making my day!
Monica says
Hi Aneeshasg, As it turns out, I have a sensitivity to coriander. Can you recommend another spice to use instead?
Aneesha says
Hi Monica, There isn't any clear substitute for coriander, but its'a floral herb so if you add 1 tsp oregano instead, it will add a floral tone to this dish. Hope you enjoy this soup!
Tara Hammer says
I took my first bite of this and just rolled my eyes in pleasure. Just loved it, and can't wait till tomorrow night to have it again. And as an extra bonus, it's Dump and Start. I left out only the chile garlic sauce because I did not have it. I added a small sweet potato, cubed, and 1/2 cup brown lentils. It came out fantastic. The Harissa made it too spicy for my taste, so I will not add it anymore. Anyway, I thank you so much for this easy, amazing recipe. I'm anxious now to try all your recipes.
Aneesha says
Hi Tara, thank you for such a sweet comment. I am so glad you enjoyed this soup. I love your customizations and totally adding sweet potato next time 🙂 Do try other recipes, I hope you love them too. Thanks for stopping by and making my day!
Sal says
Good flavors! We could have finished the whole pot in one sitting. It was just a little sweet, I needed to add a bit more salt. Definitely will be making again.
Aneesha says
Hi Sal,
Thank you for sharing that! I am so glad you enjoyed it! You can also cut down on the cinnamon to reduce the sweetness. Thanks again for trying this recipe and sharing your lovely feedback!
Amy says
Hi, Aneesha! This recipe sounds fantastic and I plan to make it tonight- I just wanted to point out that you imply that eating this stew with couscous instead of a baguette will make it gluten-free, and that is VERY incorrect! Couscous is made of wheat! I just don't want anyone who needs a gluten free option to get sick because they don't know that about couscous.
https://www.verywellfit.com/is-couscous-gluten-free-562374
Aneesha | Spice Cravings says
Hi Amy, Thank you so much for pointing that out. Instead of writing quinoa for a gluten-free alternative, I accidentally typed couscous. I didn't even catch it while proofreading. I am so glad you brought it to my attention. I have updated the recipe. I hope you enjoy this soup.And thanks again!
Amy says
I did very much enjoy the soup! And I served it with quinoa , which does go very well with it 🙂
Aneesha | Spice Cravings says
Hi Amy, that is so awesome! I am glad you enjoyed it! Thanks so much for sharing that! I hope you try other recipes too.
Suzana Vukic says
Is it possible to double the recipe?
Aneesha | Spice Cravings says
Hi Suzana, absolutely. You can easily double the recipe, cook time remains the same! Enjoy!
Jeanne Miller says
This was amazing! I used the sauté function to sauté beef stew meat then pressure cooked the beef with all the ingredients except the veggies for 20 mins then added veggies and pressure cooked for the suggested 8 mins. I think the honey might be the secret ingredient it’s to die for! May try this again with apricots next time! Thank you!
Aneesha | Spice Cravings says
Hi Jeanne, I am so glad you enjoyed this recipe! I love how you customized it to your taste. I can imagine that apricots will taste great in this recipe. I'd love to hear how that turns out. Thank you for sharing your experience!
guru says
this is our goto lunch, made it 4 - 5 times
aneeshasg says
Hi Guru, that is so great to hear. I am glad that you enjoy this soup so much, it's a favorite in my home too:) Thanks for sharing that with me. I appreciate that!
Kelly says
Just made this and it was delicious! the spices are addictive.
aneeshasg says
Hi Kelly, that's awesome! I'm so glad you enjoyed this soup. It's our new favorite soup to make. You are absolutely right about the spices- makes you want to get more! If you haven't already, please give a star rating to the recipe, it helps other readers. Thanks much for sharing your experience!