Good Food Moroccan Chickpea Soup: Easy One-Pot Recipe

Moroccan chickpea soup is a warmly spiced, tomato-based soup made hearty with chickpeas and red lentils, then brightened with lemon and fresh herbs. This meatless, weeknight-friendly version takes inspiration from Moroccan harira, a soup with many regional and family variations, and is served as a satisfying meal with bread or a simple salad.

Ingredients

2 tablespoons (30 ml) olive oil
1 medium yellow onion, finely chopped (about 1 cup or 150 g)
1 large carrot, diced (about 1 cup or 100 g)
1 celery stalk, diced (about ½ cup or 60 g)
3 garlic cloves, minced (about 9 g)
1 teaspoon ground cumin (about 2 g)
1 teaspoon ground coriander (about 2 g)
1 teaspoon sweet paprika (about 2 g)
½ teaspoon ground ginger (about 1 g)
¼ teaspoon ground cinnamon (about 0.5 g)
⅛ teaspoon cayenne pepper (about 0.3 g), optional
1 tablespoon tomato paste (16 g)
1 can diced tomatoes, 14.5 ounces (411 g), with their juices
2 cans chickpeas, 15 ounces (425 g) each, drained and rinsed; about 3 cups (480 g) chickpeas after draining
⅓ cup red lentils (65 g), rinsed and picked over
4 cups vegetable broth (950 ml), preferably low-sodium
¾ teaspoon fine salt (about 4.5 g), or to taste
¼ teaspoon freshly ground black pepper (about 0.5 g)
2 cups baby spinach (60 g), loosely packed
1 tablespoon fresh lemon juice (15 ml), plus lemon wedges for serving
¼ cup chopped fresh cilantro (10 g), or flat-leaf parsley

Instructions

Prepare the vegetables and chickpeas. Chop the onion, carrot and celery into small, fairly even pieces so they soften at about the same pace. Mince the garlic, rinse the chickpeas in a colander, and rinse the lentils under cool water. Gather and measure the spices before you start cooking; once the vegetables are soft, the next steps move quickly.
Soften the vegetables. Warm the olive oil in a large, heavy-bottomed soup pot over medium heat. Add the onion, carrot and celery and cook for 8 minutes, stirring every minute or two. The onion should look translucent and the carrot should begin to soften, but the vegetables do not need to brown. If the bottom of the pot looks dry or the onion starts catching, lower the heat slightly and stir in a tablespoon of water.
Toast the aromatics. Add the garlic, cumin, coriander, paprika, ginger, cinnamon and optional cayenne. Stir for about 30 seconds, just until fragrant, then mix in the tomato paste and cook for another 90 seconds. Keep stirring so the garlic and spices do not scorch. This brief cooking helps the spices release their aroma and lets the tomato paste darken slightly without turning bitter.
Add the soup ingredients. Pour in the diced tomatoes and their juices, chickpeas, rinsed red lentils, vegetable broth, salt and black pepper. Scrape the bottom of the pot with a wooden spoon to loosen any flavorful browned bits. Raise the heat and bring the soup to a gentle simmer, which should take about 3 minutes once the ingredients are in the pot.
Simmer until the lentils are tender. Lower the heat so the soup bubbles gently, partially cover the pot, and simmer for 22 minutes. Stir every 5 minutes or so, especially along the bottom, because lentils can settle and stick. The red lentils should be soft and beginning to break down, while most chickpeas remain whole. If the soup is bubbling hard, reduce the heat; a steady, gentle simmer gives it a fuller texture without making the chickpeas fall apart.
Finish with spinach, lemon and herbs. Stir in the spinach and cook for 3 minutes, until wilted. Turn off the heat, add the lemon juice and cilantro, and stir for 2 minutes so the flavors settle together. Taste a spoonful and adjust the salt, pepper or lemon. Serve hot, with lemon wedges alongside for anyone who would like a brighter, more tart bowl.

Tips

Choose low-sodium broth when possible. Canned tomatoes, canned chickpeas and prepared broth can all contain salt. Starting with a modest amount and seasoning at the end makes it easier to get a balanced soup. If your broth is salted, begin with about ½ teaspoon salt instead of ¾ teaspoon.
Keep the simmer gentle. A rolling boil can break up the chickpeas and make the lentils stick to the base of the pot. Stir periodically, and add a splash of water or broth if the soup gets thicker than you like before the lentils are tender.
Adjust the texture to your preference. For a thicker, more cohesive bowl, use the back of a spoon to mash a few chickpeas against the side of the pot. For a looser soup, add hot broth or water a little at a time. Avoid blending the whole pot unless you want a smooth purée; leaving most of the chickpeas whole gives it a more substantial texture.
Use a practical spice substitute. If you do not have ground coriander, leave it out and add a little extra cumin; the flavor will be earthier and less citrusy. A pinch of turmeric can add color, but it is not a direct replacement for coriander. Harissa can replace the cayenne for a deeper chile flavor; add a small amount first because its heat and saltiness vary by brand.

Serving Suggestions

Serve the soup in warm bowls with lemon wedges and a little extra chopped cilantro or parsley. Warm flatbread, pita or crusty bread is useful for scooping up the chickpeas and soaking up the tomato-rich broth. For a more substantial spread, pair it with a simple cucumber and tomato salad dressed with lemon and olive oil. A small bowl of olives or sliced raw vegetables also works well, since their fresh, crisp texture contrasts with the soft lentils.

The soup is filling enough to serve as a main course, but you can offer smaller portions as a first course before grilled vegetables, roasted chicken or another simple centerpiece. If serving guests with different preferences, put lemon wedges, chopped herbs and chile oil on the table rather than making the pot especially spicy. The recipe is meatless as written; if it is part of a larger meal, check that the broth and any accompaniments suit the needs of everyone eating.

Variations

Add greens or other vegetables: Replace the spinach with chopped kale, adding it about 8 minutes before the end of the simmer so it has time to soften. Diced zucchini can go in with the tomatoes and broth, though it will become quite tender. If using frozen spinach, thaw it and squeeze out excess water first, then stir it in during the last few minutes.

Make it more lemony or spicy: Add another teaspoon of lemon juice at a time after cooking, tasting as you go. For more heat, increase the cayenne slightly or serve harissa at the table. Harissa is a North African chile paste; if it is not available, a little hot sauce or extra cayenne will bring heat, but neither has quite the same complex, savory flavor.

Change the legumes carefully: You can replace one can of chickpeas with a drained can of white beans, which make the soup softer and creamier. Keep the lentils in the recipe because they help thicken the broth. Dried chickpeas are not a direct substitute in this quick version: they need to be soaked and cooked separately until tender before being added, so using canned chickpeas keeps the stated timing reliable.

Make the broth more substantial: Stir in ½ cup (about 80 g) cooked rice or small pasta near the end, allowing enough time for it to warm through. Cook pasta separately if you expect leftovers, because pasta stored in the soup continues to absorb liquid. The soup will be thicker the next day, so loosen individual portions with broth or water when reheating.

Storage and Reheating

Let the soup cool briefly, then transfer it to shallow, airtight containers and refrigerate it within 2 hours of cooking. It keeps in the refrigerator for 3 to 4 days. The lentils continue to absorb liquid as the soup sits, so expect it to thicken; stir in a little water or broth when reheating to restore a spoonable consistency.

Reheat a portion in a saucepan over medium heat, stirring occasionally until it is steaming throughout. For food safety, USDA FSIS guidance is to reheat leftovers to 165°F (74°C); check the center with a food thermometer if you need to verify the temperature. In a microwave, cover the bowl loosely, heat in short intervals, and stir between intervals so there are no cool spots. Freeze cooled soup in airtight, freezer-safe containers for up to 3 months for best quality. Thaw it overnight in the refrigerator, then reheat thoroughly; freezing may soften the chickpeas and spinach slightly, but the flavor remains suitable for a quick meal.

Frequently Asked Questions

Is this the same as Moroccan harira?

It is a meatless chickpea soup inspired by some of the ingredients and warming flavors associated with harira, but it is not meant to represent every Moroccan version. Harira recipes vary by region and household; many include different combinations of legumes, herbs, tomatoes and sometimes meat. This recipe uses canned chickpeas and red lentils to make a straightforward one-pot meal.

Can I use dried chickpeas instead of canned?

Yes, but cook dried chickpeas separately first. Soak and cook them according to their package directions until fully tender, then measure about 3 cups (480 g) cooked chickpeas for this recipe. Do not add hard, uncooked chickpeas to the 22-minute simmer; they will not become tender in that time, and the vegetables and lentils would overcook before the chickpeas were ready.

Can I make the soup ahead?

Yes. Make it completely, cool it promptly and refrigerate it in a covered container for up to 3 to 4 days. The flavor often tastes more blended after a night in the refrigerator, while the texture becomes thicker as the lentils absorb broth. Add a splash of water or broth as you warm it, then adjust the lemon and salt just before serving.

What can I use instead of spinach?

Chopped kale, chard or collard greens can work. Tender spinach needs only a few minutes, while sturdier greens take longer; simmer chopped kale or collards for about 8 minutes, or until tender to your liking. You can also omit the greens. The soup will still be hearty from the chickpeas and lentils, and a handful of chopped parsley stirred in at the end keeps it fresh.

Why is my soup too thick or too thin?

Thickness varies with the brand of lentils, how vigorously the soup simmers and how long it stands. If it is too thick, stir in hot broth or water a few tablespoons at a time. If it is too thin, simmer it uncovered for a few extra minutes, stirring often, or mash some chickpeas into the broth. Keep in mind that it thickens further as it cools and during refrigeration.

Can I leave out the red lentils?

You can, but the broth will be thinner and less creamy because the lentils break down as they cook. Add another ½ cup (120 ml) of broth if you prefer a lighter soup, or mash several chickpeas to provide some body. Do not replace the lentils with the same volume of uncooked brown or green lentils without changing the cooking time; those varieties generally take longer to soften.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

Spotted an error? Tell us and we will correct it (corrections policy).