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–+ servings
Moroccan chickpea soup served in a white bowl with a spoon

Moroccan Chickpea Soup

Meghna
Moroccan chickpea soup is packed with plant-based proteins, bold flavors from the warming spices, and gets ready in under 30 minutes. Your whole family will enjoy this easy Moroccan chickpea and lentil soup recipe.
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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course, Soup
Cuisine American
Servings 6 people
Calories 169 kcal

Equipment

  • 1 Instant pot Rio Mini 4 quart

Recipe Video

Ingredients
 

  • 1 cup chickpeas - **cooked and drained. Or use canned & drained.
  • ¼ cup lentils - **French lentils or green lentils.
  • ¼ cup red lentils
  • 1 cup onion - **roughly chopped.
  • ½ cup carrots - **diced into small pieces.
  • ½ cup celery - **roughly chopped.
  • 1 tbsp ginger - **minced.
  • 1 tablespoon garlic - **minced.
  • ½ cup crushed tomatoes
  • 1 tablespoon lemon juice
  • 2 tablespoon olive oil
  • salt to taste - **add according to your personal taste.

Seasonings

  • ¼ teaspoon ground turmeric
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • ½ teaspoon sweet paprika
  • ½ teaspoon ground black pepper
  • ½ teaspoon red pepper flakes - **skip if heat intolerant.

Liquid

  • 3 cups water - **or vegetable stock.

Instructions
 

Sauté veggies & aromatics

  • Set the Instant Pot to saute mode on high heat. Add oil. When the oil becomes hot, gently add the chopped onion, celery, and carrots and saute for 1 minute.
    sautéing veggies
  • Now, add the minced ginger and garlic and saute 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.

Add seasonings

  • Add all the seasonings listed above in the "Seasonings" section of the Instant Pot, then sauté for 30 seconds. This will help develop flavors.

Deglaze pot

  • Now, add the cooked chickpeas, French or green lentils, and the red lentils. Give everything a good mix and saute for 1 minute.
    adding chickpeas and lentils
  • Add the crushed tomatoes and water, and give everything a quick stir. Deglaze the pot by scraping the sides and the bottom of the pot with the help of a spatula. This will help loosen any stuck food particles and prevent the burn error. Cancel the saute function.

Pressure Cook

  • Secure the lid of the Instant Pot, seal the valve, and pressure cook on High pressure for 8 minutes. Once the cooking cycle is over, the Instant Pot will begin to beep, wait for 10 minutes of natural pressure release, then release the rest of the pressure manually by moving the valve from the sealing to the venting position. Open the lid carefully. Cancel the pressure cook mode.
    deglazing pot

Serve soup

  • Now, give the soup a quick stir. You can adjust the consistency now. If you feel that the soup is on the thicker side, add more water or veggie stock to thin out the soup. Add fresh lemon juice, mix well, and serve. Enjoy!
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Notes

 
  1. 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.
  2. 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.
  3. 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.
  4. Adjust consistency: If the soup becomes too thick, add more broth or water near the end. Lentils continue to absorb liquid as they cook.
 
Calorific details are provided by a third-party application & are to be used as indicative figures only. If you are on a special diet please use your nutritional calculator.
 
Nutrition Facts
Moroccan Chickpea Soup
Amount per Serving
Calories
169
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
4
g
Sodium
 
54
mg
2
%
Potassium
 
408
mg
12
%
Carbohydrates
 
23
g
8
%
Fiber
 
8
g
33
%
Sugar
 
4
g
4
%
Protein
 
7
g
14
%
Vitamin A
 
2011
IU
40
%
Vitamin C
 
7
mg
8
%
Calcium
 
51
mg
5
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
 

Nutrition

Calories: 169kcalCarbohydrates: 23gProtein: 7gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 54mgPotassium: 408mgFiber: 8gSugar: 4gVitamin A: 2011IUVitamin C: 7mgCalcium: 51mgIron: 3mg
Keyword authentic moroccan chickpea soup, chickpea soup moroccan, easy soup, instant pot soup recipe, Moroccan chickpea soup, moroccan soup vegan, moroccan soup with chickpeas
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