Moroccan Chickpea Soup
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!
Servings: 6
Calories: 239kcal
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.
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