Moroccan Spiced Chickpea Soup

There is something about a warm bowl of soup loaded with spices that just feels nourishing, especially when the weather starts to cool down.

This Moroccan Lamb & Chickpea Soup is one of those recipes that tastes like it has been simmering on the stove all afternoon, but the Instant Pot does most of the work for you.

Ground lamb, chickpeas, cauliflower, carrots and tomatoes create a hearty base, while turmeric, coriander, ginger, cinnamon and allspice give the broth its warm Moroccan-inspired flavor.

It's hearty enough to serve as a complete meal, yet surprisingly simple to make.

A Warming Bowl Inspired by Chinese Food Therapy

One of the things I love about this soup is the combination of warming foods and aromatic spices.

From a Chinese food therapy perspective, lamb is considered a particularly warming food. It's often incorporated into meals during colder weather or when someone tends to feel cold and depleted.

Ginger, garlic and cinnamon add even more warmth, while the chickpeas, carrots and cauliflower make this a hearty, vegetable-filled meal.

Of course, food therapy isn't about eating one specific ingredient to treat a condition. I prefer to think of it as another way to choose foods that complement your individual constitution, the season and what your body needs.

Why Lamb Works So Well in This Soup

Ground lamb gives this soup a richer flavor than you would get from chicken or turkey and pairs beautifully with the warm spices.

It's also an excellent source of protein and provides nutrients including iron, vitamin B12 and zinc.

If you don't cook with lamb very often, this is an easy recipe to start with because you don't need a special cut or complicated cooking technique. The ground lamb simply browns with the onion before the remaining ingredients go into the Instant Pot.

The Moroccan-Inspired Spice Blend

The spices are what really make this soup.

Turmeric, coriander, ginger, cinnamon and allspice create layers of warm, earthy flavor without making the soup spicy-hot.

Then, at the very end, red wine vinegar or fresh lemon juice adds just enough acidity to brighten everything up.

Don't skip that last step. That little splash of acidity makes a surprisingly big difference.

Moroccan Lamb & Chickpea Soup Recipe

Ingredients:

• 1/2 TBSP olive oil

• 1 lb grass-fed ground lamb

• 1 red onion, diced

• 1 cup shredded carrots

• 5 cloves garlic, minced

• 1 (14.5 oz) can organic diced tomatoes

• 1 (14.5 oz) can organic chickpeas, drained & rinsed

• 1/2 head cauliflower, diced & stems removed

• 4 cups low-sodium organic chicken broth

• 1/2 tsp turmeric

• 1/2 tsp ground coriander

• 1/2 tsp ground ginger

• 1/4 tsp ground cinnamon

• 1/8 tsp allspice

• 3/4 tsp sea salt

• 2 TBSP red wine vinegar or juice of 1 lemon

• fresh cilantro, chopped (optional, for garnish)

• organic grass-fed greek yogurt (optional, 1 TBSP per portion on top & omit if dairy-free)

Directions:

1. Combine all spices (turmeric, coriander, ginger, cinnamon, allspice and sea salt) together in a small bowl and set aside.

2. Press "saute" on the instant pot and add olive oil. Once "hot", add ground lamb and onion to the pot and cook until lamb starts to brown and is no longer pink.

3. Add shredded carrots and garlic, stirring for 1 minute.

4. Add the can of diced tomatoes, chicken broth, chickpeas, cauliflower and spices. Lock and seal the lid and set the instant pot to "manual" for 7 minutes.

5. Once the timer goes beeps, safely release the pressure valve until all the steam is released, and then open the lid. Stir in the red wine vinegar or lemon juice.

6. Portion the soup into bowls and top with cilantro and greek yogurt as desired.

A Naturally Gluten-Free Soup

Another reason I love recipes like this is that you don't have to make a bunch of complicated substitutions to create a naturally gluten-free meal.

The combination of lamb, chickpeas and vegetables makes the soup substantial without pasta or grains. The chickpeas add a creamy, hearty texture while the cauliflower blends right into the soup.

The recipe can also be dairy-free simply by leaving off the Greek yogurt.

Don't Forget the Toppings

Fresh cilantro adds a bright contrast to all of those warming spices, while a spoonful of Greek yogurt adds a cool, creamy finish.

If you're keeping the soup dairy-free, simply skip the yogurt. You could also add an extra squeeze of fresh lemon just before serving.

This is also one of those soups that tastes even better after all of the flavors have had time to mingle, making it a great option for meal prep.

Dr. Stephanie's Tip: If you tend to crave warm, cooked meals once the weather cools down, lean into it.

Chinese food therapy places a lot of emphasis on how food is prepared—not just the individual ingredients. Soups, stews and other slow-cooked meals can be a wonderful way to incorporate more cooked vegetables, protein and warming spices into your diet.

And when the Instant Pot makes it taste like you've been cooking all day when you've actually been doing something else entirely, I'm all for it.

A Cozy Meal for Cooler Days

This Moroccan Lamb & Chickpea Soup checks all the boxes for me: plenty of protein, lots of vegetables, warming spices and a rich, satisfying broth.

It's comforting without being overly heavy and flavorful without requiring a cabinet full of unusual ingredients.

Make a batch for dinner and save the leftovers for lunch the next day. This is definitely one of those soups worth making extra.

FAQ

What is Moroccan lamb soup made with?

This Moroccan-inspired soup combines ground lamb, chickpeas, cauliflower, carrots, tomatoes and chicken broth with warming spices including turmeric, coriander, ginger, cinnamon and allspice.

Can I make Moroccan lamb soup in the Instant Pot?

Yes. This recipe is made in the Instant Pot. After browning the lamb and onion, the remaining ingredients are added and pressure cooked for 7 minutes.

Is Moroccan lamb and chickpea soup gluten-free?

The ingredients in this recipe are naturally gluten-free, but check packaged ingredients such as chicken broth and spices if you're preparing the soup for someone who needs to strictly avoid gluten.

What spices go well with lamb and chickpeas?

Warm spices pair especially well with lamb and chickpeas. This recipe uses turmeric, coriander, ginger, cinnamon and allspice.

Can I make this soup dairy-free?

Yes. The soup itself doesn't require dairy. Simply omit the optional Greek yogurt garnish.

Looking for More Healthy Recipes?

If you enjoy nourishing recipes like this one, you'll find more in my cookbook, Allergy-Free Tastes Good to Me, with 93 gluten-free and dairy-free recipes designed to make healthy eating flavorful and realistic.

And if you're navigating perimenopause and want to learn more about using food through a Chinese medicine lens, my Perimenopause Food Therapy Guide includes food recommendations based on Chinese medicine patterns along with 30 macro-balanced recipes.