Gimme Some Oven

20-Minute Moroccan Chickpea Soup

This post may contain affiliate links. Please read my disclosure policy.

This 20-Minute Moroccan Chickpea Soup recipe is full of rich flavors, and incredibly quick and easy to make. | (Vegetarian / Vegan / Gluten-Free)

I feel like Christmas and New Year’s Day should fall on a weekend more often.

Because I don’t know about you, but there’s been something about the holiday season this year that has just felt more slow and restful than usual. Maybe it’s the fact that everyone I know has had two four-day-weekends off in a row, easing us all into the workweeks a little more gently. Or maybe it’s just that we’ve all finally been able to take in a deep breath of relief, knowing that after a rough 2016, a fresh start with 2017 has finally arrived.

Whatever the reason, I feel like my friends and I have all been enjoying the gentler start to the new year this week. And I’m feeling extra light and refreshed thanks to a lineup of healthier homemade meals that I’ve had on the menu this week, including this wonderfully comforting and delicious Moroccan Chickpea Soup. It has been on my list to make for weeks after trying it at a friend’s house this fall, where I fell in love with the amazing seasonings and fresh flavors. (Plus the fact that it’s naturally gluten-free, vegetarian, and vegan, so everyone at our table could enjoy it.)  So when I was brainstorming a quick and easy recipe to enjoy on this chilly winter week in Kansas City, it seemed like the perfect way to begin a new year.

Oh, and did I mention it only takes 20 minutes to make? ♡

This 20-Minute Moroccan Chickpea Soup recipe is full of rich flavors, and incredibly quick and easy to make. | (Vegetarian / Vegan / Gluten-Free)

Truly, this one could not be any easier. Just saute a few quick ingredients together…

This 20-Minute Moroccan Chickpea Soup recipe is full of rich flavors, and incredibly quick and easy to make. | (Vegetarian / Vegan / Gluten-Free)

…chopping as you go (see timing tips in the recipe below) in order to save you some time while the soup ingredients are sauteing, and then coming to a simmer…

This 20-Minute Moroccan Chickpea Soup recipe is full of rich flavors, and incredibly quick and easy to make. | (Vegetarian / Vegan / Gluten-Free)

…then once the soup is hot and ready to go, stir in a bunch of fresh kale, season with salt and pepper to taste…

This 20-Minute Moroccan Chickpea Soup recipe is full of rich flavors, and incredibly quick and easy to make. | (Vegetarian / Vegan / Gluten-Free)

…and this vibrant, delicious, feel-good pot of soup will be yours to enjoy in just about 20 minutes or so.

This 20-Minute Moroccan Chickpea Soup recipe is full of rich flavors, and incredibly quick and easy to make. | (Vegetarian / Vegan / Gluten-Free)

I love serving mine with cilantro and lemon wedges, just like my friend suggested. But feel free to also stir in a bit of yogurt, or top your soup with whatever sounds good. (If you like food with heat, I totally recommend sprinkling some extra crushed red pepper flakes on top!)

Seriously, this soup is incredibly easy to make, and in my experience, it totally hits the spot.

Hope you enjoy!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

20-Minute Moroccan Chickpea Soup

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 6 -8 servings 1x


This Moroccan Chickpea Soup recipe is naturally vegetarian, vegan and gluten-free, it’s super easy to make, and it’s full of so many rich and delicious flavors.


  • 1 tablespoon olive oil
  • 1 small white onion, peeled and diced
  • 1 large carrot, peeled and diced
  • 4 cloves garlic, peeled and minced
  • 4 cups vegetable stock
  • 2 (15-ounce) cans chickpeas (a.k.a. garbanzo beans), rinsed and drained
  • 1 (15-ounce) can fire-roasted diced tomatoes
  • 3 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • pinch of crushed red pepper flakes, to taste
  • Kosher salt and black pepper, to taste
  • 3 cups roughly-chopped kale leaves or baby spinach
  • chopped fresh cilantro and fresh lemon wedges, for serving


  1. Heat oil in a large stockpot over medium-high heat.  Add onion and carrot and sauté for 5 minutes, stirring occasionally, until the onion is soft and translucent.  (To save time, mince the garlic while the onion is cooking.)  Then add garlic and saute for 1 more minute, stirring occasionally, until fragrant.  Add in the vegetable stock, chickpeas, tomatoes, tomato paste, cumin, cinnamon, and red pepper flakes, and bring to a simmer.  (While the soup is coming to a simmer, chop the kale and cilantro, and slice the lemon wedges.)
  2. Reduce heat to medium-low, and stir in the chopped kale.  Continue simmering for 3 minutes until the kale has slightly softened.
  3. Taste and season with your desired amount of salt and pepper.  (I used a generous pinch of each.)
  4. Serve warm, garnished with fresh cilantro and served with a fresh lemon wedge.


This recipe can also easily be made in the slow cooker!  Just add all of the ingredients minus the kale to a large crock-pot and cook on low for 6-8 hours, or on high for 3-4 hours.  Then once you’re ready to serve, stir in the kale and let it rest for about 3 minutes.  And serve warm, garnished with fresh cilantro and served with a fresh lemon wedge.

Share this Post

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating

70 comments on “20-Minute Moroccan Chickpea Soup”

  1. I loved my Christmas holidays. I agree with you – they should always be on weekends because the chill metre was especially high this year!

    This soup looks super appetising. Perfect for a cold night.

  2. This is a great soup for January! :) I like chickpea a lot and I love soups so putting this on my To-make-soon list!

  3. This is so perfect for January, Ali!  I love that it’s healthy but filling- just what I need buried in all of this snow (I’m in Utah).  I definitely want to try this :)  P.S. I wrote you a comment on IG but seriously CONGRATS on the engagement!  So excited for you and Barclay!  I am not normally so stoked for someone I don’t actually know but I feel like I’ve been following along with your adventures and know y’all as a couple– couldn’t be more thrilled!

  4. What an exciting pot of soup!! These flavors are so different from what I usually put together. I think it’s time to make this.

  5. Can this soup freeze easily? Just wait on kale? Thanks

  6. Yum! That looks so delicious & healthy!

  7. I love Moroccan food and this soup looks so comforting and I’m ready for a bowl of soup. Maybe I cook this soup this weekend:)

  8. Can this be frozen once the kale has been added? I would love to make a big batch and then freeze it. Thanks!

  9. Just made this for lunch today!  Perfectly easy, hearty, and  healthy on a cold winter day.  

  10. Readers: don’t let the presence of ginger be off-putting. It’s very common in — and necessary for — true Moroccan cooking. Along with the cumin, it’s not-to-be-believed-good. But in this house, no kale. Spinach to the rescue!!!! 

  11. Do you rinse and drain the chickpeas?

  12. Hi there! So excited to make this soup for dinner tonight with some tasty lemon-garlic chicken drumsticks on the side. Quick question – are the chickpeas drained and rinsed or do you just throw the whole can in there. Thanks!

  13. This soup is AMAZING!  I cannot recommend it enough. It’s quick, filling and makes for fantastic brown bag lunches. Thank you, Ali!

  14. Love your recipes, one question on this Moroccan soup recipe, do I drain and rinse the chic peas ?

    • Whoops, just realized that I forgot to note that in the recipe. The chickpeas should be rinsed and drained right out of the can before adding them to the soup. Enjoy!

  15. I was looking for some healthier soups and saw this wonderful photo, even better, 20 minutes to make? Would never have guessed, thank you for this recipe, nice with spinach/kale addition

  16. I’m currently on the look out for vegetable rich dinner ideas, and this looks wonderful! :)

  17. Can I substitute the kale with spinach? 

  18. Made this soup today for lunch and it is delicious! Thanks for the easy recipe.  My wife and I live in KC and have tried several of your recipes recently (Chicken Enchiladas, Potato Soup, both great) – really like your site! Thanks again.

    • Thanks for sharing, Sara — we’re so happy you and your wife enjoyed this and the other recipes as well! We appreciate you giving them a try! :)

  19. Made this last night and it’s FABULOUS! It’s officially been added to my list of favourites. :)

  20. Hi! I made this soup earlier this week and WOW, I was surprised at how delicious it was. I was a little reluctant to add the crushed red pepper flakes (I can’t handle spicy) and cinnamon (on a soup? it was a first for me), but I’m glad I did. I’m trying to have a healthier diet so I will be making it more often, along with some of your other recipes.

  21. Thank you. This was absolutely delicious. I’m looking forward to trying some more of your recipes.

  22. Very tasty and easy to make! So happy we came across your website via buzzfeed food.

  23. Love it! Delicious and very easy to make…

  24. Made this soup this evening. I didn’t have any canned tomatoes so I used some ripe fresh ones I had in the fridge. The other thing I used was frozen spinach instead of kale. It was so tasty. Loved the spices and the combination of fresh coriander and lemon at the end. It really is the basis of a good soup–depending on the season you could add other vegetables that are available. I was just thinking of zucchini in summer, mushrooms in autumn.

  25. Very tasty! Thank you for the recipe!

  26. This recipe is DELICIOUS and so easy to prepare. The flavors really compliment each other. Highly recommend :)

  27. Excellent flavor! Perfect for the winter months!

  28. This soup is a favorite with everyone I have served it to. So healthy! Perfect!

  29. This is like the millionth time I’ve made this soup – so easy and so good! It’s one of those delicious reliable recipes that you can whip up from pantry staples. I usually sprinkle some feta on top to serve, too. Thank you for a great recipe!

  30. The soup was amazing. I added a cup of white wine and 1/3 cup of both red lentils and quinoa! Absolutely amazing!

  31. About how many servings does this make? I’m looking to serve about 20 people 1.5 cups.

  32. Great recipe, as advertised! Used crock pot, served with vegan cornbread. Awesome & thanks!

  33. This soup was so delicious and easy. I make it in my Instant Pot. Basically sautés onion carrots and garlic till tender then 10 min on pressure cooker mode . Then added the kale as instructed. Soooooo Good!

  34. Tried this over the weekend and OMG it’s so good!!! The first batch was gone almost immediately, so I got more stuff to make it again the very next day. I actually made a double/2.5x batch the second time so it would last longer, and I added some red lentils and shredded rotisserie chicken as well. But the original is amazing too! I love how quick and easy it is to throw together, and that it doesn’t sacrifice health or flavor for that speed! This is going in my recipe book as one of my staples. Thanks!

  35. Absolutely delicious!

  36. This is delicious! Used spinach instead of kale. Amazing.

  37. Made it! Super easy receipe and I made no adjustments. Perfect for eating more healthily and I LOVED IT! Yum!

  38. Yummy recipe. When do you add the ginger?

  39. I love how easy this soup was to make..taste like a soup I would order at a restaurant (like olive garden or something)…delicious..even my 16 year old daughter loved it..?
    By the way we’re meat eaters…lol

  40. This is now a family fave

  41. Much better with 1.5 t turmeric, a common Moroccan spice, added.

  42. Really tasty. I added a small sweet potato and a tiny bit of celeriac that was being tossed. Will make again!

  43. This soup was delicious! Although, I also added coriander powder to mine and sun-dried tomatoes. I thought it was missing a flavor without the coriander. I also went ahead and added the lemon juice to the entire pot. Although this recipe was pretty easy it definitely took longer than 20 minutes but I am not complaining, just be aware that you probably won’t be done with it in 20 min. It took me around 30-40. I did leave it on the heat longer than the recipe suggested so that the carrots would tender all the way and all the flavors would combine! 10/10 would recommend making this :)

  44. Put some extra heat and put the chickpeas through a food processor. Love the spices

  45. Absolutely lovely soup, new family favourite and a great way to get the veggies in. Highly recommend.

  46. Made this soup yesterday … delicious …. I added a cup or so of water to the receipe …. it like my chana masala receive but in soup form … excellent !

  47. Very nice and simple Recipe. Thank you for sharing. I have tried it and turned out nice. Instead of kale i used spinach. The soup colour is so tempting ?….Everyone liked it.

  48. This soup is awesome & is definitely make it again.