This one-pot North African Chickpea Soup has become my family's new "go-to" meal. It packs bold flavors—the spices will transport your taste buds to the vibrant streets of Morocco. This satisfying harissa chickpea soup checks the box for nutritional density. As an added bonus, it takes less than 30 minutes to prepare. It's low-fat, high-protein, oil-free, gluten-free, soy-free, nut-free, vegan, and delicious!
This soup could be a lunch entrée or a light dinner that will leave you satisfied without feeling overly stuffed. A special thanks to Marie for sharing a version of this recipe. ❤️
What You'll Need to Make this North African Chickpea Soup:
- Yellow or white onion
- Garlic
- Ground coriander
- Ground cinnamon
- Sumac
- Harissa powder or seasoning
- Low-sodium vegetable broth
- Chickpeas
- Kale
- Lemon
- Fresh cilantro or parsley
What is harissa?
The main seasoning in this recipe is harissa—a spice commonly used in the North African countries of Libya, Tunisia, Algeria, and Morocco.
Harissa seasoning ingredients can vary but typically include paprika, caraway, coriander, cumin, chili pepper, cayenne, garlic, and mint. It can be a powder (dried spices) or a paste with oil. Its unique blend of smoky, spicy, and tangy notes pairs perfectly with the creamy texture of chickpeas.
How to Prepare this One-Pot Harissa Chickpea Soup
Preheat a large pot over medium heat. Add chopped onion and dry (or water) sauté for 4 to 5 minutes until lightly browned.
Add garlic and spices, and stir until well combined. Cook for 1 minute. It should smell amazing!
Pour in the low-sodium vegetable broth and add chickpeas. Bring the soup to a gentle boil.
Add chopped kale or other dark leafy greens and saffron (if using). Carefully stir to incorporate, cover the pot, and turn off the heat to allow the greens to wilt. The greens will be al dente—cooked but firm when you bite into them.
Garnish with fresh cilantro or parsley and lemon zest. Salt to taste and enjoy!
Store leftovers in an airtight container in the refrigerator for up to 4 days. Or freeze this soup for up to 4 months.
Why You'll Love This Recipe
- Versatile: Enjoy these harissa chickpeas for lunch or dinner. Serve with a whole grain or salad.
- Quick and Easy: With just a few pantry staples, this recipe comes together in under 30 minutes, making it perfect for busy weeknights.
- Low Fat and High Protein: If you're trying to lose weight or maintain a healthy weight, this harissa chickpea soup is a great meal option. Chickpeas are a great source of plant-based protein and fiber, keeping you full and satisfied. Since this soup is made without oil, the calorie density is low.
- Bold, Complex Flavors: The harissa paste brings heat and depth to this dish, complemented by tomatoes, garlic, and warming spices.
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Serving Suggestions
Harissa chickpeas are incredibly versatile. Here are a few ways to enjoy them:
- As a Side Dish: Pair this harissa chickpea soup with roasted vegetables, baked sweet potato, or a fresh salad, like the rainbow salad, green goddess salad, or kale and avocado salad.
- With whole grains: Serve this soup with couscous, quinoa, millet, or brown rice. For added nutritional density, serve it with our 5-grain ancient grains.
- Other add-ons: Enjoy this harissa chickpea soup topped with sliced cucumber, diced tomatoes, and green onion.
Frequently Asked Questions
Yes! This is a great meal prep recipe because you can make this soup ahead of time and store it in the refrigerator for up to four days. This soup is also freezer-friendly.
If you can't find harissa powder at your local grocery store, you can buy it online. This is the harissa powder I like to use. Alternatively, you can make your own by combining paprika, caraway, crushed red chili flakes, cayenne, ground coriander, cumin powder, garlic powder, and mint.
Harissa has a moderate level of heat. I have found that some harissa powders are more spicy than others. It depends on how much cayenne is in the blend.
Other soup recipes to check out
- Amazing lentil soup is packed with protein and low in fat
- White bean and kale soup is also high in protein and low in fat
- Miso soup with mushrooms is light, healing and nutrient-dense
- Curry spiced mushroom potato soup is hearty, low fat and flavorful
- 7-Minute black bean soup is a go-to favorite when needing something protein-packed fast
This harissa spiced chickpea soup is a delicious, healthy, and easy-to-make dish that brings the bold, vibrant flavors of North Africa right to your kitchen. Whether you’re a fan of spicy food or just looking to shake up your weeknight dinners, this recipe is sure to become a staple in your rotation.
Please do us a favor. If you make this, please rate it and leave a comment below. It helps us more than you know. Also, be sure to tag us on IG @danielsplaterecipes so we can see your creation.
North African Chickpea Soup
Ingredients
- 1 yellow or white onion diced
- 3 cloves garlic minced
- ½ tsp ground coriander
- ½ tsp ground cinnamon
- ½ tsp sumac
- 3 Tbsp harissa powder or seasoning
- 6 cups low sodium vegetable broth or stock
- 2-15 oz cans chickpeas drained and rinsed or 3 cups cooked chickpeas
- 1 small pinch saffron optional
- 4-6 cups fresh kale okay to use swiss chard, collard greens, bok choy, or a combo, finely chopped
- Fresh cilantro or parsley and lemon zest for garnish
- Salt to taste
Instructions
- Preheat a large pot over medium heat. Add chopped onion and dry (or water) sauté for 4 to 5 minutes until lightly browned.
- Add garlic and spices, and stir until well combined. Cook for 1 minute. It should smell amazing!
- Pour in the low-sodium vegetable broth and add chickpeas. Bring the soup to a gentle boil.
- Add chopped kale or other dark leafy greens and saffron (if using). Carefully stir to incorporate, cover the pot, and turn off the heat to allow the greens to wilt. The greens will be al dente—cooked but firm when you bite into them.
- Garnish with fresh cilantro or parsley and lemon zest. Salt to taste and enjoy!
Evelyn Clarke
Looks so good! I sure wish the serving sizes (oz and grams) were listed in addition to how many servings in a recipe.
Thanks for the recipe.
Gigi & Sersie
Hi Evelyn - There is a metric conversion in the recipe card as well as the number of servings (4). At the top of the recipe, click "Jump To Recipe" and you'll see it there.
sarah f
Fast, easy and absolutely delicious! I need more harissa in my life.
Judy
This soup is amazing! I couldn't believe how easy and fast it was to make! I know the recipe says 25 minutes, but I think it took me 20 minutes. The smell in my kitchen is off the charts. Definitely making this one again.
Gigi & Sersie
so glad you enjoyed it! thanks for sharing your feedback. 🙂