Moroccan chickpea soup is a comforting, protein-packed recipe with aromatic spices and wholesome ingredients, perfect for lunch or dinner. This is the best Moroccan lentil and chickpea soup you will ever make under 30 minutes!

Why you'll love this Moroccan lentil and chickpea soup

You'll love this nourishing soup because:

• Rich in plant protein: The red and French lentils and the chickpeas are a storehouse of plant-protein. It will keep you satiated for longer and help in growth and repair.
• Rich in fiber: The chickpeas and the lentils will add a good dose of fiber. This will help in better digestion.
• Packed with vitamins and minerals, Such as iron, folate, manganese, and other nutrients found in legumes and vegetables.
• Full of anti-inflammatory and antioxidant-rich spices: Turmeric, ginger, and ground cumin are anti-inflammatory and antioxidant-rich.
• Budget-friendly and filling: A great one-pot, nutrient-dense meal for your whole family.
• Stores well & great for meal preps.

Ingredients & substitutions

Find the Ingredients with actual measurements at the bottom of the post. The list below is just a reference.

• Chickpeas: Soaked overnight, pressure-cooked in the Instant Pot, and drained. You can also use canned chickpeas that are drained.
• Lentils: Red lentils and French lentils. If you do not have French lentils at home, then you can use green or brown lentils. This adds a creamy texture to the soup without any cream or dairy! It also adds body and flavor.
• Aromatics: Onion, ginger, and garlic. Fresh ginger root, minced, and fresh garlic, minced, add a layer of deliciousness to this plant-based chickpea soup recipe. We used a yellow onion. You can also use white onion or even shallots.
• Vegetables: Carrots and celery, crushed tomatoes from the can.
• Warm spices: Turmeric powder, ground cumin, ground coriander, sweet paprika, ground black pepper, red pepper flakes, and Himalayan pink salt. Skip the red pepper flakes if you are heat-intolerant or making this recipe for kids.
• Fresh lemon juice: This ties up all the bold and warm flavors together.
• Liquid: Water.
• Cooking fat: Olive oil or avocado oil. You can also use good-quality coconut oil for good fats.

Method

Find the detailed step-by-step recipe along with measurements + Video at the bottom of the post.

Step #1 Sauté aromatics, veggies & spices

• Sauté aromatics and veggies: Set the instant pot on sauté function and add oil. When the oil becomes hot, gently release the onion & chopped veggies. Sauté until the onion becomes soft. Add the minced ginger and garlic and sauté for 30 seconds. Add salt according to taste and saute until the onion begins to turn soft and the raw smell from the ginger and garlic disappears. Now, add the warming spices and sauté for 30 to 60 seconds. Cancel the sauté function.

• Add chickpeas & lentils: Now, add the cooked chickpeas (drained from a can or previously cooked/boiled) and the raw lentils. Give everything a good mix.
• Deglaze pot: Now, add the crushed tomatoes and water. Deglaze the pot thoroughly by scrubbing the sides and bottom with a spatula. This will help loosen any stuck food particles and prevent the burn error.
• Pressure cook: Secure the lid of the Instant Pot and pressure cook the soup on high heat for 8 minutes, followed by 10 minutes natural pressure release. Once done, open the lid carefully after releasing the remaining pressure manually. Give the soup a good stir. Add lemon juice to brighten and flavor, then serve it garnished with your choice of freshly chopped herbs.

Expert Tips

• Thicken soup naturally: Add lentils to thicken this plant-based soup naturally. You can add either French lentils, green lentils, along with red lentils. The lentils soften and slightly thicken the soup, while cooked chickpeas add heartiness and body to the Moroccan soup.
• Best flavor: Turmeric, ground cumin, ground coriander, and sweet paprika add warmth and earthy flavor to this one-pot soup recipe. If you love spicy foods, you can also add ¼ teaspoon to ½ teaspoon of cayenne pepper or chili powder.
• Bloom the spices first: Cook or sauté the cumin, coriander, turmeric, and paprika for 30 to 60 seconds before adding liquid. This wakes up the spices and gives the soup a deeper Moroccan-inspired flavor.
• Adjust consistency: If the soup becomes too thick, add more broth or water near the end. Lentils continue to absorb liquid as they cook.

How to serve

You can serve this healthy Moroccan chickpea lentil soup with any soup of your choice, stir-fry tofu side dish, or these instant pot steamed veggies for a complete meal:

• Instant pot steamed broccoli.
• Instant pot steamed carrots.
• Instant pot green beans without steamer basket.
• Instant pot beets.
• Garlic sourdough bread.
• Any crusty sourdough bread.
• Roasted or air fried veggies like - air fryer acorn squash, Air fryer mushrooms and onions., Air fryer carrots and potatoe, Hasselback sweet potatoes air fryer, Air fryer roasted radishes. , Air fryer baby gold potatoes. , Butternut squash fries air fryer. , Broccoli and cauliflower air fryer. , Air fryer brussel sprouts and sweet potatoes.

Leftovers & storage

• Fridge: Store the soup in air-tight glass containers in the fridge for 5 days.
• Freezer: You can freeze this plant-based soup for 3 months. Use heavy-duty freezer-safe containers to store the soup. Thaw the soup overnight in the fridge before reheating.
• Reheat: You can reheat the soup in the microwave oven until warm or hot. Use the Instant Pot on sauté mode to reheat the soup. Stir often to prevent burning. Also, you can reheat the soup on the stovetop in a saucepan or pot over medium-high heat. Adjust the consistency by adding more vegetable stock or water.

One pot meals you might like

• Instant pot brown rice and vegetables.
• Coconut brown rice instant pot.
• Instant pot buckwheat porridge.
• Instant pot Moroccan couscous.
• Easy cowboy cavier with avocado.
• Barley Pilaf.

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I LOVE HEARING FROM YOU! If you try this Moroccan soup with chickpeas recipe, please let me know! Leave a comment and rate it below. I would love to hear how it turned out for you, or any changes you make.