Moroccan Chickpea Tomato Soup – Instant Pot, Stove Top

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A hearty, healthy Moroccan Chickpea Tomato Soup is easy, yet so flavorful soup that can made in under 30 minutes. Great source of plant-based protein and fiber. This soup is VEGAN, GLUTEN-FREE.

 

 

 

WHAT IS MOROCCAN CHICKPEA TOMATO SOUP

Moroccan Chickpea Tomato Soup is a well-balanced complete meal, loaded with nutrients. Is high in protein and fiber rich soup that will keep you fuller for longer, with fewer calories.

This soup is super healthy, loaded with chickpea, veggies, and flavored with warm spices such as cinnamon, ginger. This is soup is a delicious one-pot meal, perfect for meatless Monday’s or even for those busy weeknights.

 

 

 

 

INGREDIENTS FOR MOROCCAN CHICKPEA TOMATO SOUP

ONION –  I prefer yellow onion, as it has mild flavor as compared to red onion. 

GARLIC – adds a ton of flavor to the soup. Fresh garlic or garlic powder, both work fine.

GINGER – hot and zesty, peppery ginger, adds spiciness and warmth to the soup

CELERY (optional) – adds a nice texture to the soup.

CARROTS – carrots add an extra flavor to this soup

CHICKPEA – I am using canned chickpeas for this recipe.

DICED TOMATOES – fresh or canned tomatoes

TOMATO PASTE – adds a nice thick texture to the soup, without any added thickening agent.

BROTH – low sodium broth adds an additional layer of flavor. Low sodium broth helps control the sodium intake. You can also use a bouillon, mix it with water as per package instructions and use it.

HERBS (optional) – I like to use bay leaf to add some more depth and flavor to this soup. 

SPICES – I like to use ground cumin, ground coriander, turmeric, ground cinnamon, cayenne pepper, paprika, gives a nice balance of flavors to the soup.

SPINACH – leafy green vegetable makes it so much nutritious. You can add kale, spinach or any other leafy vegetable of your choice. Cook the greens accordingly, as some take little longer to cook than others.

CILANTRO – adds a nice refreshing flavor and color to the soup

LEMON – fresh lemon juice gives soup a nice tangy flavor. Add as per taste.

 

 

 

 

HOW TO MAKE MOROCCAN CHICKPEA TOMATO SOUP

Hearty, healthy Moroccan Chickpea Tomato  soup can be made in under 30 minutes time in your Instant Pot. You can make the same recipe on stove top as well. 

INSTRUCTIONS FOR INSTANT POT

  1. Turn on the saute mode (high), when it displays “HOT”, add oil.
  2. Add onion, garlic, ginger, carrots, celery and bay leaf. Saute for 1-2 minutes.
  3. Add chickpea, diced tomatoes, tomato paste. Dry spices – cumin, coriander, turmeric, cayenne, paprika, cinnamon and some salt and black pepper to taste. Saute for 1-2 minutes.
  4. Add broth, deglaze the pot. Close the Instant Pot lid, pressure value on sealing.
  5. Turn the Manual / Pressure Cook (high) for 15 minutes. 
  6. After the Instant Pot beeps, let the pressure release naturally, around 10 minutes.
  7. Open the Instant Pot. Turn ON saute mode (high).
  8. Add spinach and cook for 1-2 minutes. 
  9. Adjust seasoning- salt and pepper as per taste. Turn off the Instant Pot.
  10. Garnish with some fresh cilantro and some lemon wedges.
  11. Moroccan Chickpea Tomato Soup is ready to devoured. Enjoy!!

 

INSTRUCTIONS FOR STOVE TOP

In a dutch oven or a soup pot, follow the same recipe as discussed. Bring the mixture to a boil, reduce the heat to medium, cover and simmer for 25-30 minutes or until chickpea are soft and tender. Rest of the recipe is same as Instant Pot.

 

 

 

WHAT TO SERVE WITH MOROCCAN CHICKPEA SOUP

You can serve some crusty bread, drizzle with some olive oil. I like to toast my bread in a skillet, drizzle some olive oil and have it as a dipping for the soup. It tastes amazing.

Sometimes I also like to serve some plain quinoa, along with it. Makes a great accompaniment.

VARIATIONS TO THIS MOROCCAN CHICKPEA SOUP

Spices make a whole lot of difference in the outcome of this soup. One of the main ingredient is the cinnamon. Cinnamon adds a nice sweet flavor to this soup, which is one of the spices used in Mediterranean Cuisine.

I sometimes add garam masala instead of cinnamon for an Indian flavored Chickpea soup. Garam masala is a blend of whole spices, dry roasted and made into powder foam. The warmth of this spice adds such a depth of flavors into this Chickpea soup. Do give it a try and let me know how you like this Indian style Chickpea soup.

This soup recipe is quite versatile. You can adjust the consistency of this soup by adding broth as per your liking. Reduce the amount of broth to around for more thicker consistency. For more soupy consistency, simply add some more broth.

This recipe can be also be used to make a Moroccan Chickpea Stew. Simple reduce the amount of broth to around 2 cups. Also, I like to add some potatoes to my stew. You can adjust the consistency as per your liking by adding more or less broth. Once the soup is cooked, mash few chickpeas using a handheld blender or potato masher, for more thicker stew like consistency

 

Here are some more recipes from blog. Enjoy!!

Broccoli Cheddar Soup  – thick, creamy soup made with broccoli, cheddar cheese

Cream of Mushroom Soup  – cream, comforting, earthy flavors in a bowl of soup

Tomato Carrot Beetroot Soup – smooth, velvety textured, tomato soup

CHOCOLATE PEPPERMINT BARK

PEPPERMINT CANDY PLATTER

 

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Moroccan Chickpea Tomato Soup

A hearty, healthy Moroccan Chickpea Tomato Soup is easy, yet so flavorful soup that can made in under 30 minutes. Great source of plant-based protein and fiber. This soup is VEGAN, GLUTEN-FREE.
Course Soup
Cuisine Mediterranean
Keyword moroccan soup,moroccon chickpea soup, moroccan chickpea tomato soup,instant pot, instant pot soup recipes,vegan,vegetarian,gluten-free,dairy-free
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Author Jyoti Behrani

Ingredients

For Garnish:

  • Handful of fresh cilantro, chopped
  • Fresh lemon wedges

Instructions

  • Turn on the saute mode (high), when it displays “HOT”, add oil.
  • Add onion, garlic, ginger, carrots, celery and bay leaf. Saute for 1-2 minutes.
  • Add chickpea, diced tomatoes, tomato paste. Dry spices – cumin, coriander, turmeric, cayenne, paprika, cinnamon and some salt and black pepper to taste. Saute for 1-2 minutes.
  • Add broth, deglaze the pot. Close the Instant Pot lid, pressure value on sealing.
  • Turn the Manual / Pressure Cook (high) for 10 minutes.
  • After the Instant Pot beeps, let the pressure release naturally, around 10 minutes.
  • Open the Instant Pot. Turn ON saute mode (high).
  • Add spinach and cook for 1-2 minutes.
  • Adjust seasoning- salt and pepper as per taste. Turn off the Instant Pot.
  • Garnish with some fresh cilantro and some lemon wedges.
  • Moroccan Chickpea Tomato Soup is ready to devoured. Enjoy!!

Notes

  1. WHAT TO SERVE WITH MOROCCAN CHICKPEA SOUP - please refer to the post earlier.
  2. VARIATIONS TO THIS MOROCCAN CHICKPEA SOUP - please refer to the post earlier.
  3. INSTRUCTIONS FOR STOVE TOP - In a dutch oven or a soup pot, follow the same recipe as discussed. Bring the mixture to a boil, reduce the heat to medium, cover and simmer for 25-30 minutes or until chickpea are soft and tender. Rest of the recipe is same as Instant Pot.

 

 

 

 

Jyoti Behrani

Hello!! Welcome to my blog, my journey Living Smart and Healthy! Cook with me easy and authentic Indian food and around the globe. Will be sharing tips and tricks on easy authentic cooking, without spending hours in the kitchen or comprising on authentic flavors. Keeping things simple and healthy is what I am all about. Life is simple, so lets keep cooking simple too!!

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