Chickpea soup

Chickpea soup the Moroccan way is a pot of chickpeas simmered slowly with onion, celery and carrot in cumin, turmeric and paprika, then finished with tomato, coriander and plenty of lemon. Some of the chickpeas are blended to thicken it with no flour and no cream, and the whole pot is parve and vegan.

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Updated

Chickpea soupIllustration
Time1 h 55 minCook 1 h 35 min · + Soak 12 h
Pot8 bowls2.8 litres
Per bowl275 kcal11.4 g protein · a 350 ml bowl
Cost of the pot₪24for the pot, about ₪2.9 a bowl

The story of Chickpea soup

In Israel hummus means the spread first, but in Moroccan homes chickpeas go into nearly every winter pot: couscous soup, harira and the Shabbat dafina. Chickpea soup is the simple everyday version of them all, chickpeas, celery, coriander and lemon, a pot that feeds a whole family from things that are always in the cupboard.

Every kitchen around the Mediterranean has its chickpea soup. Italy cooks pasta e ceci with rosemary and garlic, Tunisia eats spicy lablabi poured over bread, and Greece simmers chickpeas slowly with lots of onion, olive oil and lemon. In Israel the Moroccan version, with cumin, turmeric and paprika, became familiar across all communities, and the version with pumpkin became a favourite next to it.

What makes Chickpea soup itself

Chickpea soup stands on the chickpea itself. It cooks without tomato until completely tender and only then gets its acid, because tomato added too early keeps chickpeas hard. Two ladles of chickpeas are blended and returned to the pot, and their starch and protein turn the liquid velvety. The spices are fried in olive oil before the water goes in, and the coriander and lemon go in only in the final minutes.

Chickpea soup for any number of people

Change the number of people and the bowl size, and every ingredient updates in grams, with the cost, calories and protein per bowl.

Bowl size
Units
2.8litres in the pot
4Pot to use, litres
₪24Cost of the pot
₪3.0per bowl
275kcal per bowl
11.4g protein per bowl
IngredientAmountCost
The base
Olive oil45 ml₪2.4
Large onion, chopped200 g · 1 pcs₪1.2
Celery stalks, diced150 g · 3 pcs₪3.0
Carrots, diced200 g · 2 pcs₪1.0
Garlic cloves, chopped15 g · 5 pcs₪0.5
Dried chickpeas, soaked overnight400 g₪6.6
Water2.5 l
The spices
Cumin5 g₪0.4
Turmeric3 g₪0.3
Sweet paprika4 g₪0.4
Ground ginger2 g₪0.1
Black pepper2 g₪0.3
Salt14 g₪0.0
To finish
Tomatoes, grated300 g · 2 pcs₪2.4
Tomato paste30 g₪1.1
Coriander, chopped40 g₪2.0
Parsley, chopped20 g₪1.0
Fresh lemon juice60 ml₪1.2
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Shelf prices at a large Israeli chain and specialty shops, October 2026. Nutrition from the ingredients in grams, before cooking.

How many calories in Chickpea soup? Nutrition facts and calorie calculator

Change the amount of any ingredient, drop one, or pick a lighter version, and the numbers per serving update at once: calories, fat, carbs, protein, sodium and fibre.

Chickpea soup has 79 calories per 100 ml. A 350 ml bowl made with our recipe has 275 calories: 11.4 g protein, 8.7 g fat and 29.4 g carbohydrates. A 250 ml cup has 197 calories.

Lighter

Ingredients, for the whole recipe

  • 45 ml46 kcal per serving
  • 1 pcs10 kcal per serving
  • 3 pcs3 kcal per serving
  • 2 pcs10 kcal per serving
  • 5 pcs3 kcal per serving
  • 400 g182 kcal per serving
  • 5 g2 kcal per serving
  • 3 g1 kcal per serving
  • 4 g1 kcal per serving
  • 2 g0 kcal per serving
  • 2 g1 kcal per serving
  • 14 g0 kcal per serving
  • 2 pcs7 kcal per serving
  • 30 g5 kcal per serving
  • 40 g1 kcal per serving
  • 20 g1 kcal per serving
  • 60 ml2 kcal per serving

What each add-on adds to Chickpea soup

Values for the amount in the row, from the national food database.

Add-onCaloriesProtein, gFat, g
A tablespoon of oil122013.8
A slice of white bread792.50.5
A slice of challah12641.1

How to make Chickpea soup

In cook mode the screen stays on, tap a step when it is done, and the timers run next to each step.
  1. The night before, soak the chickpeas in plenty of cold water with a teaspoon of salt for 12 hours. In the morning, drain and rinse.
  2. In a 6 litre pot, heat the olive oil and fry the onion, celery and carrot over medium heat for 8 minutes, until soft.
  3. Add the garlic, cumin, turmeric, paprika, ginger and pepper and stir for one minute, until fragrant.
  4. Add the chickpeas and water and bring to a boil. Skim the foam, lower to a gentle simmer, partly cover and cook for 60 minutes, until a chickpea squashes easily between your fingers.
  5. Add the grated tomatoes, tomato paste and salt and cook for 20 minutes.
  6. Take out two ladles of chickpeas with a little liquid, blend until smooth and return to the pot.
  7. Add the coriander, parsley and lemon juice and cook for 3 minutes only.
  8. Taste, correct the salt, lemon and cumin, and serve hot.

The science of Chickpea soup

Kitchen science

What salt does in the soaking water

A chickpea's skin is held together by pectin bound to calcium and magnesium ions. Sodium ions from salt in the soaking water replace some of them, so the skin softens and the chickpeas cook more evenly, with fewer bursting. Salt in the soak does not toughen chickpeas; that is an old belief that does not hold up.

Kitchen science

Why the tomatoes go in late

Acid strengthens the bonds between pectin and calcium in the cell walls and slows the softening of legumes. Chickpeas cooked with tomato and paste from the start can stay hard even after two hours. Once they are tender, the acid only adds flavour.

Kitchen science

How blended chickpeas thicken without cream

A cooked chickpea holds starch and protein. When part of the pot is blended, the starch spreads through the liquid and thickens it, while the protein coats droplets of olive oil into a velvety emulsion. Two blended ladles are enough to give a cream soup texture.

Kitchen science

Why chickpea soup foams and boils over

Chickpeas contain saponins, compounds that behave like soap, along with soluble proteins. At a boil they stabilise air bubbles and a thick foam rises. Skim it in the first minutes, keep a gentle simmer with the lid partly on, and a spoonful of olive oil on the surface breaks the bubbles.

Chickpea soup in every kitchen

Moroccan with pumpkin

400 g of pumpkin cubes go in with the tomatoes and cook for 20 minutes. The soup turns orange, a little sweet and slightly thicker, one of the favourite versions in Moroccan homes.

With beef

Cubes of beef shoulder are browned first and simmered with the chickpeas for an hour and a half. The broth is deep and meaty, and some cooks add a marrow bone.

Italian, pasta e ceci

Garlic, olive oil and a sprig of rosemary simmered with the chickpeas, a little tomato, and half the chickpeas blended. Small pasta cooks right in the soup for the last ten minutes.

Tunisian, lablabi

Chickpeas in a garlic and cumin broth, ladled over cubes of stale bread with harissa, olive oil and cumin. Sometimes with a soft egg.

Greek

Chickpeas cooked slowly with lots of onion, olive oil and lemon and almost no spice. On the island of Sifnos they are baked overnight in a clay pot.

With lentils

A handful of red lentils goes in with the tomatoes, breaks down and thickens. From here, harira is only a short step away.

Common Chickpea soup problems and how to fix them

My chickpeas will not soften in the soup

The chickpeas are old, the water is hard, or the tomatoes went in early. Next time add a teaspoon of baking soda to the soaking water and rinse well before cooking. For now, keep simmering or move the chickpeas to a pressure cooker for 15 minutes.

The chickpea soup is watery

Not enough chickpeas were blended, or there was too much water. Blend another ladle of chickpeas and simmer uncovered for 10 minutes.

Skins float in the soup

Chickpea skins come loose during cooking. If they bother you, skim them off with a slotted spoon. Soaking in salted water reduces the problem.

The soup boiled over

The saponin foam rose at a hard boil. Skim at the start, keep a gentle simmer with the lid partly on, and add a spoonful of olive oil.

It tastes flat

It needs salt, lemon or warmth from the spices. Add salt and lemon gradually, and in a small pan heat a spoonful of olive oil with half a teaspoon of cumin and some garlic, then pour it into the pot.

Storing, freezing and reheating

4 days

In the fridge

3 months

In the freezer

2+4

To cool

Bring it from 60 to 21 °C within two hours and down to 5 °C within four more. Split a big pot into shallow boxes.

75 °C

Reheating

The soup thickens in the fridge as the chickpeas absorb liquid. Reheat over medium heat with a little water, and add fresh coriander and a squeeze of lemon before serving.

Nutrition of Chickpea soup

From our recipe, per bowl and per 100 g, next to the national food database.

ServingkcalProtein, gFat, gCarbs, gFibre, g
Our recipe, a 350 ml bowl27511.48.729.411.4
Our recipe, 100 ml793.22.58.43.3

What the ingredients of Chickpea soup cost

What each ingredient costs in one pot, and where to buy it.

IngredientPriceIn this potWhere to buy
Dried chickpeas, soaked overnight₪16 per kg₪6.6Supermarket
Celery stalks, diced₪6.9 each₪3Greengrocer
Olive oil₪53 per litre₪2.4Supermarket
Tomatoes, grated₪7.9 per kg₪2.4Greengrocer
Coriander, chopped₪4.9 each₪2Greengrocer
Fresh lemon juice₪20 per litre₪1.2Supermarket
Large onion, chopped₪5.9 per kg₪1.2Greengrocer
Tomato paste₪35 per kg₪1.1Supermarket
Carrots, diced₪4.9 per kg₪1Greengrocer
Parsley, chopped₪4.9 each₪1Greengrocer
Garlic cloves, chopped₪34 per kg₪0.5Greengrocer
Cumin₪86 per kg₪0.4Supermarket
Sweet paprika₪86 per kg₪0.3Supermarket
Black pepper₪139 per kg₪0.3Supermarket
Turmeric₪86 per kg₪0.3Supermarket
Ground ginger₪35 per kg₪0.1Greengrocer
Salt₪2.1 per kg₪0Supermarket

Shelf prices at a large Israeli chain and specialty shops, October 2026, VAT included. Vegetable prices change with the season.

Make Chickpea soup a meal

Shabbat

Ready Shabbat food

Soup, hamin, mains and sides, with a quantity calculator and prices.

Plan Shabbat
Hosting

Hosting trays

9 trays to go with the soup, with a planner by number of guests.

Tray planner
Events

Catering

A whole menu in grams per guest, with a reheating table.

Menus

What to serve with Chickpea soup

Serve in deep bowls with a drizzle of olive oil, chopped coriander and a lemon wedge, with fresh bread or pita. A spoonful of harissa on the side suits anyone who likes heat.

The cuisine behind Chickpea soup

Moroccan

Moroccan cuisine

In Israel hummus means the spread first, but in Moroccan homes chickpeas go into nearly every winter pot: couscous soup, harira and the…

Moroccan cuisine

Chickpea soup in large quantities: events, offices and communities

How much of everything by number of guests, at a 350 ml bowl. For institutional pots, catering and community kitchens.

GuestsLitres30 l potsCost of ingredients
258.81₪74
50181₪147
100352₪295
200703₪590
5001757₪1,474

Every ingredient for any number of guests is in the calculator above: type the number of people.

Order Chickpea soup

A ready pot for Shabbat, an event or the office, ordered ahead.

  • Cooked to order, for Shabbat, an event or the office.
  • Tell us how many people and when, and we send a quote.
  • Delivery in Tel Aviv from ₪35, free over ₪750.

Order Chickpea soup for a large event

Large orders in Israel and abroad: events, offices, synagogues, communities and institutions.

  • In Israel: cooked in Tel Aviv and delivered to events in the area, and to large events anywhere in the country on a quote.
  • Abroad: for communities, events and restaurants. Tell us where, how many and when, and we come back with a quote and options.
  • Institutional quantities and a shopping list for any number of guests, in the calculator above.

Frequently asked questions

How do I make Moroccan chickpea soup?

Fry onion, celery and carrot with cumin, turmeric and paprika, simmer soaked chickpeas for an hour, add tomato and paste, blend some of the chickpeas, and finish with coriander and lemon.

Can I make chickpea soup from tinned chickpeas?

Yes. Use about 750 g of drained cooked chickpeas, three tins, and simmer for just 25 minutes. The taste is less deep, so add a little more cumin and lemon.

Do chickpeas need soaking for soup?

Yes, 12 hours in cold water with a little salt. For a quick soak, boil the chickpeas for 2 minutes, turn off the heat and leave them in the hot water for an hour.

What is the difference between chickpea soup and harira?

Harira also has lentils, often meat, and is thickened with a flour and water mixture at the end. Chickpea soup is simpler, parve, and thickens itself with blended chickpeas.

What is Italian chickpea soup?

Pasta e ceci: chickpeas with garlic, olive oil and rosemary, a little tomato, and small pasta cooked in the soup. Half the chickpeas are blended, so it is almost as thick as a stew.

Is chickpea soup vegan?

Yes. This recipe is parve and vegan, and gluten free too. The version with beef is meat.

How long does chickpea soup take to cook?

About an hour and a half after soaking: an hour for the chickpeas alone, 20 minutes with the tomatoes, and a few minutes for the coriander and lemon. In a pressure cooker the chickpeas need 20 to 25 minutes.

How many calories are in Chickpea soup?

A 350 ml bowl of Chickpea soup made with our recipe has about 275 calories and 11.4 g of protein. Per 100 ml: 79 calories.

How much does it cost to make Chickpea soup at home?

A pot of 8 bowls costs about ₪24 at Israeli shelf prices in October 2026, about ₪2.9 a bowl. The calculator above works it out for any number of people.

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