Description
A hearty and flavorful Moroccan Chickpea Soup made easily in an Instant Pot. This soup combines aromatic spices, fire-roasted tomatoes, and tender chickpeas to create a comforting and nutrient-rich dish perfect for any season. Finished with fresh spinach, lemon juice, and a hint of honey, this vibrant soup serves well with toasted baguette or gluten-free quinoa or couscous.
Ingredients
Scale
Pressure Cook Ingredients
- 2 tablespoons olive oil
- 1 cup onion, chopped (1 medium)
- 4-5 cloves garlic, crushed (or ½ teaspoon garlic powder)
- 1 cup carrot, chopped (2 carrots)
- 1 cup celery, chopped (2 ribs)
- 31 ounces cooked chickpeas (2 cans), drained and rinsed
- 14.5 ounces fire-roasted tomatoes (1 can) or 4 medium ripe Roma tomatoes, de-seeded & pureed coarsely
- 2 tablespoons tomato paste
- 1 tablespoon sun dried tomatoes (optional, but recommended)
- ½ teaspoon ground cinnamon (reduce to ¼ teaspoon for milder taste)
- 2 teaspoons ground cumin
- 2 teaspoons sweet paprika (not smoked)
- 2 teaspoons ground coriander
- 1 tablespoon chili garlic sauce (optional but recommended, e.g., sambal oelek, adjust to taste)
- 1 teaspoon salt
- 1 teaspoon crushed black pepper or ½ teaspoon ground pepper
- 3-4 cups vegetable broth or water
After Pressure Cooking
- 2 cups coarsely chopped baby spinach
- Juice of ½ lemon
- 1 teaspoon honey (optional)
Instructions
- Prepare and Add Ingredients: Turn on the Instant Pot and add all the ingredients listed under ‘Pressure Cook’, including the vegetable broth or water. Stir well to combine all ingredients evenly.
- Pressure Cook: Close the lid of the Instant Pot, set the valve to sealing position, then select the Manual or Pressure Cook setting. Set the timer for 8 minutes at high pressure.
- Release Pressure: When cooking is complete, allow the pressure to release naturally for 5 minutes, then perform a quick manual release of any remaining pressure. Carefully open the lid once the pressure indicator drops.
- Mash for Thickness: Using a potato masher, mash some of the chickpeas directly in the pot to thicken the soup and create a creamy texture while keeping some whole chickpeas for texture.
- Add Fresh Ingredients: Stir in the coarsely chopped baby spinach, fresh lemon juice, and honey if using. Stir thoroughly and let the soup sit with the lid off for 5 minutes to allow the spinach to wilt and the flavors to meld.
- Serve: Serve the soup hot on its own, or with a slice of toasted baguette, couscous, or quinoa for a gluten-free option.
Notes
- Tested in both 3qt and 6qt Instant Pots. Doubling the recipe works well in 6qt or 8qt models; cooking time remains the same. Avoid doubling in 3qt model due to capacity limits.
- If using dried chickpeas, soak overnight or for a minimum of 8 hours; increase pressure cook time to 45 minutes with a 15-minute natural release.
- For unsoaked dried chickpeas, rinse well and pressure cook for 60 minutes with a 15-minute natural release.
- Customize the soup by adding vegetables like diced sweet potatoes or kale for more nutrition and variety.
- Serving suggestions include toasted baguette, couscous, or quinoa to suit dietary preferences, including gluten-free options.
Nutrition
- Serving Size: 1 cup (approximately 250 ml)
- Calories: 220
- Sugar: 6g
- Sodium: 550mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg
