Moroccan Chickpea Soup
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.When I want a meal that is warm, filling, and packed with pantry staples, I make this Moroccan chickpea soup. I use chickpeas, tomatoes, and spinach for my take on this cultural staple that cooks up into a silky bowl layered with authentic spices.
This Moroccan chickpea soup has always had a chokehold on me, with its distinctive blend of warm spices and fresh vegetables, similar to my Moroccan chickpea tagine with quinoa couscous, but with a more generous texture. I create this texture by blending everything into a creamy finish, instead of adding dairy. If you love meals with distinctive flavors and simple ingredients, this soup is one you have to try.
I first created this soup after missing a favorite store product, which inspired an earlier version. The discontinuation turned out to be a blessing in disguise as it gave me a chance to really flex my creative muscles in the kitchen and get my own version perfected. It even inspired me to make a few improvements to my Italian chickpea soup recipe. The first time I made this soup from start to finish, the distinct quality was immediately noticeable. Now, I cannot imagine doing it any other way, and even my kids seem to enjoy it more than the previous version.
👩🏽🍳 Why I Love This Recipe
By now, you should know that as a mom and nutritionist, I love meals like this Moroccan chickpea soup because it delivers an impressive amount of nourishment in one bowl. I get plant protein, fiber, folate, and iron from the chickpeas, while the vegetables add essential vitamins, antioxidants, and color. To really elevate this soup, I use a specific selection of spices that keep the dish from tasting flat.
The method is another reason this soup works so well. Ok, I will admit, I love it because it is easy and foolproof. Ha! I start by sauteing my onion, garlic, and spices first to get the aromas to bloom and set up a solid foundation for the rest of the ingredients. Then I add the tomatoes, chickpeas, spinach, and seasoning, and stir it through the bloomed spices. After simmering everything in the broth, I blend the soup until it is the right mix of creamy and textured, to make it truly hearty and substantial.
I made this soup when we had some old and new friends over for dinner. The weather really played along, and the rain made it that much more comforting. A new friend of ours had a spoonful and almost gasped, telling me that it tasted so much like the soup his Grandmother made during Ramadan. Apparently, this soup, or harira, is eaten daily by an estimated 99% of Moroccans when breaking fast. Obviously, he made sure not to leave without the recipe. This Moroccan chickpea soup has deep cultural roots and significance, and you can recreate it with this recipe.
🥘 Ingredients
Everyday ingredients and a carefully curated blend of spices are all I need to make this Moroccan chickpea soup. This is everything I use:
Olive oil: I use this to saute my aromatics and spices, allowing them to release their aromas.
Aromatics: Onion adds a sweetness, while garlic adds a full-bodied savory flavor.
Spices: I use cumin, coriander, cinnamon, paprika, and cayenne to create the authentic flavor this soup is known for.
Tomatoes: Canned tomatoes add a more robust flavor to the soup as well as a slightly acidic brightness.
Chickpeas: This gives the soup its hearty and creamy texture while also adding plant-based protein.
Spinach: I add this to the soup for color and nutrients.
Sugar: A small amount softens the acidity of the tomatoes.
Vegetable broth: This forms the base of the soup and does not wash out the vegetable flavors.
Salt and pepper: I season the soup with salt and pepper, adjusting it to my taste.
🔪 How To Make
I make this soup in one pot and follow these easy step-by-step directions:
Saute aromatics: First, I heat olive oil in a large pot, then saute the onion and garlic over medium heat until translucent.
Toast spices: Then, I add the cumin, coriander, cinnamon, paprika, and cayenne, stirring for 1 minute until fragrant.
Add vegetables and chickpeas: Next, I add the tomatoes, chickpeas, spinach, sugar, salt, and pepper, and stir well.
Mix in broth and simmer: I add the broth to the pot, ensuring the chickpeas are just covered with liquid. I bring the pot to a gentle simmer, then cook on low for 45 minutes.
Blend: Then I remove the soup from the heat and use an immersion blender to blend the soup into a creamy but slightly textured consistency.
Season and serve: I taste the soup and adjust the seasoning if necessary. Then I serve hot with sides of my choice.
💭 Expert Tips
My #1 Secret Tip for this Moroccan chickpea soup recipe is to always toast the spices before adding the liquids. Toasting my spices in warm oil for just a minute makes a significant difference and gives my soup a fuller, more developed flavor.
Other Tips To Keep In Mind:
- Watch liquid: If the soup thickens too much while simmering, I add a splash of broth or water to keep the consistency in check and prevent scorching.
- Rest: I let the soup sit for 5 minutes before serving, as this gives the flavors a chance to settle.
- Make ahead: One thing I have noticed is that this soup tastes even better the next day, after the spices have had a chance to intensify. If I am organized enough, I make this soup one day in advance.
- Blend partially: You can blend this soup to your desired preference. I like blending most of the soup, but leave a handful of chickpeas intact for texture.
📖 Variations
I have changed this Moroccan chickpea soup many times over the years, and these are 3 variations I keep coming back to:
Lentil boost: I add 1/2 cup red lentils for added protein. I love making this version in winter as it is extra filling and the lentils break down to a creamy consistency.
Extra vegetables: During the simmering phase, I stir in 1 cup diced carrots or zucchini for an even wider nutritional and flavor profile. If I want a soup with a chunkier texture, I cook the veggies beforehand and then add them in after blending the soup. My husband loves eating this version if he has been doing intermittent fasting.
Potato blend: I add 1 cup of peeled, cubed potatoes and simmer with the vegetables until tender. This gives my soup an extra velvety finish once it is blended. My kids love this version and always ask me to leave a few cubes intact.
🍽 Serving Suggestions
I love serving this Moroccan chickpea soup with a simple side like some warm vegan flatbread or freshly baked vegan dinner rolls. If you are making this as a basic dinner, there is no need for elaborate sides. I recommend letting the texture and flavor of this soup do all the heavy lifting. But if, like me, you like something crunchy with your soup, try it with some of my mushroom toast.
Whenever I make this for guests, I ensure the preceding and following dishes are full of flavors that accentuate the blend of spices in the soup. The last time I made it, I started my guests with baked vegan falafel canapes, followed by vegan stuffed mushrooms. After the soup, we all enjoyed slices of my vegan lemon tart, which doubled as a palate cleanser and light dessert.
🧊 Storing And ♨️ Reheating
Refrigeration: I store cooled soup in an airtight container in the fridge for 3-5 days.
Freezing: I freeze portions in a sealed freezer-safe container for up to 3 months.
Reheating: If frozen, I thaw the soup in the refrigerator overnight, then warm it on the stovetop over medium heat, stirring occasionally. I add a splash of broth or water to loosen up the soup that has become too thick.
❓Recipe FAQs
What texture should Moroccan chickpea soup have after blending?
I like my soup to be creamy and spoonable, but not as thick as hummus or as thin as a broth. After blending, it should coat the spoon lightly but still pour into the bowl with ease. If mine turns out too thick, I stir in 1/4 cup warm broth at a time until it loosens. And if it seems too thin, I simmer uncovered for 5-10 more minutes, allowing excess liquid to cook off. Sometimes I leave a small portion of chickpeas unblended for extra body.
How do I adapt this recipe if I am using dried chickpeas?
I soak 1 cup of dried chickpeas overnight in plenty of water, then drain and rinse them the next day. After that, I simmer them in fresh water for 60-90 minutes until tender. One cup of dried chickpeas gives me roughly the same amount as 2 cans. Once cooked, I follow the recipe as usual. Always make sure they are completely tender to avoid a grainy texture in the finished soup.
Does peeling the chickpeas make any difference to the soup?
Peeling chickpeas removes the thin outer husk, which, when blended, can create a grainy texture or even a slightly bitter taste. This step is not necessary, but when I want an extra smooth, restaurant-style soup, I gently rub cooked chickpeas between clean kitchen towels to loosen the skins, then lift them away. It takes a few extra minutes, but the final soup is far more refined.
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Moroccan Chickpea Soup
When I want a meal that is warm, filling, and packed with pantry staples, I make this Moroccan chickpea soup. I use chickpeas, tomatoes, and spinach for my take on this cultural staple that cooks up into a silky bowl layered with authentic spices.
Servings: 6 servings
Calories: 260kcal
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
- My #1 Secret Tip for this Moroccan chickpea soup recipe is to always toast the spices before adding the liquids. Toasting my spices in warm oil for just a minute makes a significant difference and gives my soup a fuller, more developed flavor.
- Watch liquid: If the soup thickens too much while simmering, I add a splash of broth or water to keep the consistency in check and prevent scorching.
- Rest: I let the soup sit for 5 minutes before serving, as this gives the flavors a chance to settle.
- Make ahead: One thing I have noticed is that this soup tastes even better the next day, after the spices have had a chance to intensify. If I am organized enough, I make this soup one day in advance.
- Blend partially: You can blend this soup to your desired preference. I like blending most of the soup, but leave a handful of chickpeas intact for texture.
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
This is a perfect soup for my meatless Mondays!! It looks so flavorful and healthy. I can’t wait to make it.
Thanks Katie! This is perfect for Meatless Mondays – super hearty and filling!
I’m a fan of Maroccan cusine and I love spices so this is my kinda dish.
Me too!! Moroccan spices are the best! Enjoy!
I often make a Moroccan chickpea stew, but I love the sound of this soup version.
Thanks Dannii! A stew sounds amazing too!
Such a filling, yummy, and healthy soup. I love all the spices used, it goes really well with chickpeas.
Yay! I agree the spices in this soup make it so flavorful!
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!
Hooray! I’m so happy to hear that Denay! Thanks for letting me know!
To say that I have a ton of chickpeas is an understatement. I have been looking for ways to use them and I love this recipe! We enjoyed it with dinner last night and it’s definitely a repeater. I also have been making a snack out of my extra garbanzo beans and I thought you might like it, too:
https://www.funnytummycafe.com/2013/03/22/crunchy-chickpeas-aka-roasted-garbanzo-beans-2/
Keep the deliciousness coming!
Thanks for sharing Kara! So glad you liked this recipe – I love making roasted garbanzo beans too – your recipe looks great!
I absolutely love the idea of one pot meals, these sound so yummy, thank you:)
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!
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!!
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!
This looks delicious and so perfect for the snowy Chicago weather! I usually eat chickpeas in salads but I’ll bet they’re just as good in soups. Thanks for sharing!
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!
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 🙂
So true on the oil – I find that in many recipes I can use half the amount specified and it turns out fine. It’s different for baking, though,
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 🙂
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!
YUM! I have canned chick peas in my pantry that have no purpose—I will try this for a meatless meal for sure! Thanks for sharing!
Yaay! This is absolutely perfect for those chickpeas just waiting to be blended into a soup 🙂 Enjoy!
Love these flavors!! I’m afraid to get hooked onto Amazing Race…I know it’s good!
haha yes – it’s definitely addicting – but so worth it once you start watching! 🙂
Wow. This sounds really perfect for fall!
Thanks so much Vijay!