Moroccan Chickpea Soup in Instant Pot
Easy Dump & Start Instant Pot recipe for Moroccan Chickpea Soup, a hearty and flavorful dish. Creamy Chickpeas cooked with fire-roasted tomatoes and earthy spices like cumin, coriander, cinnamon and paprika, give this vegan and gluten-free soup it's iconic bold and rich taste.
Servings: 6
Calories: 239kcal
Equipment
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
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. 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.
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