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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Moroccan Chickpea Soup

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This healthy Moroccan Chickpea Soup is a perfectly spiced, healthy and satisfying complete meal, high in protein and loaded with vegetables.

moroccan chickpea soup served in a white bowl with cilantro garnish

A few years ago I created this recipe using Masala Lentil Dip, one of my favorite products from Trader Joe’s. Sadly, they discontinued selling this product.

This meant I needed to get creative in the kitchen to recreate this soup, which is one of my family’s favorites, using my own spice blend while still maintaining all of the great flavor of the original.

Thanks to my extensive spice cabinet, I was able to create a version that was even more delicious than the one I made years ago!

This soup is hearty and satisfying, and truly is a complete meal. We saved the leftovers for dinner a couple nights later, and it tasted just as good as the first time we ate it when it was reheated!

moroccan chickpea soup served in a white bowl with cilantro garnish

Note: This recipe was inspired by a recipe from Dave Lieberman, but I’ve made a ton of modifications to make it more flavorful and more healthy –  (I found the Dave Lieberman recipe a bit too bland for my taste! )

Tools and Equipment You’ll Need For This Recipe

ingredients for moroccan chickpea soup

How to Make Moroccan Chickpea Soup – Step by Step

Step 1: Heat olive oil in a large pot over medium heat. Add onion and garlic and sauté until the onions begin to turn translucent; lower heat if browning starts to occur.

onions and garlic sauteeing in a pot

Step 2: Add all of the spices and sauté a minute or so.

spices added to onions and garlic

Step 3: Add tomatoes, chickpeas, spinach, and sugar. Season with salt and fresh pepper. Stir well.

chickpeas tomatoes greens added to pot

Step 4: Add broth. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered. Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.

moroccan chickpea soup simmering on the stove

Step 5: Remove soup from heat. Use an immersion/hand blender to blend the soup into a creamy consistency.

immersion blender blending soup in a pot

Step 6: Season again, to taste, with salt and pepper. Season again, to taste, with salt and pepper. Serve hot – ladle into bowls and eat with Greek Yogurt, Pita Chips, chopped tomatoes, cilantro, or any other toppings you like!

closeup of moroccan chickpea soup served in a white bowl with cilantro garnish

What makes Moroccan Chickpea Soup healthy?

  • High in Plant Protein: One serving has 12.5 grams of plant protein from the chickpeas. 
  • Low in Fat and Calories: With 260 calories, and 5 grams of fat, this soup is naturally low in fat and calories. 
  • High in Fiber: Chickpeas and vegetables and naturally high in fiber. One serving has 12 grams of fiber, that’s nearly half of your daily recommended fiber intake.
  • High in Vitamins and Nutrients: Naturally high in folate, and manganese, chickpeas also offer improved digestion, and help with weight management.

Will kids enjoy Moroccan Chickpea Soup?

This soup is smooth and easy for kids to enjoy. Reduce or eliminate the cayenne pepper to make it more kid friendly. I typically will reduce the cayenne in the main recipe, and just sprinkle on a little extra for myself after I have served my kids!

moroccan chickpea soup served in a white bowl with cilantro garnish

How do you store and keep Moroccan Chickpea Soup?

Store in the refrigerator for 3-5 days in an air tight container. If you choose to freeze this soup, transfer to a freezer safe container. This soup will freeze for 2-3 months. When ready to serve reheat on the stovetop on medium heat stirring periodically until completely warmed. 

Are chickpeas good for weight loss?

Yes! Chickpeas are naturally low in fat and calories, while also being high in protein, fiber, vitamins and nutrients. This makes them a filling, nutrient-rich source that helps you feel fuller longer.

How do you serve Moroccan Chickpea Soup?

Serve with Greek Yogurt, Pita Chips, chopped tomatoes, cilantro, or any other toppings you like! Or, you can just eat it plain – which is how the husband likes it. I enjoy pairing it with a whole wheat baguette, and a fresh green salad for a complete meal.

moroccan chickpea soup served in a white bowl with cilantro garnish

Top Tips for Making Moroccan Chickpea Soup

  • Drain and rinse chickpeas.
  • If you don’t have baby spinach, you can use kale, swiss chard, collard greens or any leafy green you like!
  • Use immersion blender if you prefer a smooth soup, or use less broth + mash with a potato masher for a chunkier soup.
  • Serve with Greek Yogurt, pita chips, chopped cilantro, diced tomatoes, or some warm whole wheat fresh pita for dipping!

Be sure to check out these other chickpea recipes!

If you have tried this Moroccan Chickpea Soup, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOKTWITTERINSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

moroccan chickpea soup served in a white bowl with cilantro garnish
Print Recipe
5 from 7 votes

Moroccan Chickpea Soup

This healthy Moroccan Chickpea Soup is a perfectly spiced healthy and satisfying complete meal, high in protein and loaded with vegetables.
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
Course: Main Course, Soup
Cuisine: Moroccan
Servings: 6 servings
Calories: 260kcal
Author: Anjali Shah

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 large red onion diced
  • 8 cloves garlic minced
  • 1 teaspoon ground cinnamon
  • 2 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper more or less to taste
  • 2 teaspoon sweet paprika
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ras el hanout
  • 1 14.5-ounce can chopped tomatoes
  • 3 15-ounce cans chickpeas, drained and rinsed well
  • 1 6oz box baby spinach chopped
  • 1 teaspoon coconut sugar
  • 1 quart vegetable broth
  • 1 teaspoon salt
  • additional salt & black pepper to taste, as needed

Instructions

  • Heat olive oil in a large pot over medium heat. Add onion and garlic and saute until the onions begin to turn translucent; lower heat if browning starts to occur. Add all of the spices and saute a minute or so.
  • Add tomatoes, chickpeas, spinach, and sugar. Season with salt and fresh pepper. Stir well.
  • Add broth. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered. Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.
  • Remove soup from heat. Use an immersion/hand blender to blend the soup into a creamy consistency.
  • Season again, to taste, with salt and pepper. Serve hot – ladle into bowls and eat with Greek Yogurt, Pita Chips, chopped tomatoes, cilantro, or any other toppings you like!

Notes

Top Tips for Making Moroccan Chickpea Soup
  • Drain and rinse chickpeas.
  • If you don’t have baby spinach, you can use kale, swiss chard, collard greens or any leafy green you like!
  • Use immersion blender if you prefer a smooth soup, or use less broth + mash with a potato masher for a chunkier soup.
  • Serve with Greek Yogurt, pita chips, chopped cilantro, diced tomatoes, or some warm whole wheat fresh pita for dipping!

Nutrition

Calories: 260kcal | Carbohydrates: 40g | Protein: 12.5g | Fat: 5.5g | Saturated Fat: 0.7g | Sodium: 634mg | Potassium: 462.8mg | Fiber: 12g | Sugar: 9.9g

Posted In…

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From healthy versions of favorites to cozy curries, these main courses are sure to bring some new recipes to your family’s table.

32 responses to “Moroccan Chickpea Soup”

  1. I made this delicious chickpea soup this afternoon and served it with a fresh garden salad and sourdough bread. We had friends over for lunch, and everyone was raving about this recipe!5 stars

    • Thanks for sharing Kara! So glad you liked this recipe – I love making roasted garbanzo beans too – your recipe looks great!

    • Thanks so much Jaime!! I love one pot meals too – easy to make, easy to clean up 🙂 I’m sure you will love this recipe!

  2. Wonderful recipe. Ever tried to prepare something healthy with green foods like spirulina or barley grass? Please let me know if you do so, I would love to see that too 🙂 Thanks a lot. Best regards.

    • Thanks Martin! I don’t think I’ve ever used those ingredients in a savory dish – but I definitely have in a green smoothie. And I agree, they are nutritional powerhouses!!

  3. I made this tonight, and it was absolutely delicious! I couldn’t find the ras el hanout, but it turned out fantastic nonetheless. I’m snacking on some cold leftovers right now–it’s like a Moroccan gazpacho or hummus. Cold, it thickened up and would be incredible with some carrots or mushrooms dipped in it. Can’t wait to heat it up though and have more in the soup form for lunch tomorrow! Thanks Anjali!

    • Ohh yay! I’m so glad you liked it! And I LOVE your description of it cold – a Moroccan gazpacho or hummus is exactly what it’s like when it’s chilled!

    • Aw thank you so much Meredith! It is definitely the perfect winter soup 🙂 I love chickpeas in soup – when they cook long enough they blend up really well. I actually even added them to an asparagus soup and blended the whole thing together – it made the soup feel creamy without adding cream! I’m sure you’ll love this recipe – you’ll have to let me know how it turns out!

  4. This recipe is screaming my name. I had the good fortune of spending 2.5 weeks in Morocco and absolutely fell in love with the place…a large part due to the food. This soup looks full of flavor and is bursting with good health.

    • Oooh wow – Morocco is on my list of places to visit – I really want to go there! So good to hear that you enjoyed your time there. Enjoy this soup!! It will take you on a trip to Morocco from your kitchen 🙂

    • Totally agree! You can’t really skimp on the oil for baking – but you can use healthy substitutions for part of it like applesauce and other things 🙂

  5. Paul and I love Amazing Race! Every time we travel and are in a pinch, he hums the theme song.

    As for the chick peas — that is one thing we can both agree on that is both delicious and healthy. I appreciate that it’s in soup-form.

    • Haha!! Omg my husband and I do that too! That is hilarious 🙂 We especially do it when we’re traveling and have flight delays hehe. I’m sure you’ll love this recipe!

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