Chickpea Potato Soup in Instant Pot
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
3
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Calories
157 kcal
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Course
Main Course, Soup
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Cuisine
Vegan, gluten-free
Chickpea Potato Soup in Instant Pot
Description
Starting by sautéing onion and garlic in the Instant Pot, the recipe builds flavor before adding chopped tomato, spices like fennel seeds, cinnamon, oregano, thyme, and vegetables including cubed potatoes, carrots, and your choice of mushrooms or zucchini. Canned chickpeas and liquids including non-dairy milk and water complete the base.
Pressure cooking for five minutes softens ingredients swiftly, after which fresh spinach is stirred in and lightly sautéed. Cashew cream can be added for extra richness. The seasoning balance of sweet spices with herbs ensures a nuanced taste profile, complemented by the natural creaminess of the potatoes and chickpeas.
Served hot, the soup pairs well with crackers, garlic rolls, or bread, making it suitable for a wholesome meal. The recipe also provides an alternative stovetop method and notes on variations like substituting beans or adjusting leafy greens.
Ingredients
- 1/4 cup water or broth
- 1/2 onion chopped
- 3 cloves garlic
- 1/2 cup tomato chopped
- 1/8 tsp fennel seeds
- 1/2 tsp onion powder
- 1/4 tsp garlic powder
- 1/8 to 1/4 tsp cinnamon
- 1/2 tsp oregano
- 1/2 tsp thyme or use a tsp fresh rosemary
- 1 potato cubed small ( I use yukon gold or white, large
- 3/4 cup carrot
- 1/2 cup pepper mushrooms, zucchini, broccoli, other veggies like
- 1.25 cups chickpea drained, cooked or 1 15 oz can
- 1/2 to 3/4 tsp salt
- 1 cup water
- 1 cup coconut milk almond milk or cashew milk, non dairy milk such as
- 2 cups spinach
- black pepper lemon juice (optional, freshly ground, for garnish
Instructions
- Add broth in the Instant Pot on saute. Add onion and garlic cook until golden. Deglaze with a tbsp of water in between if needed. (See Stove top Saucepan instructions in Recipe note section below. )
- Add the chopped tomato and mix. Add the spices and herbs and mix in.
- Add veggies, chickpeas, salt, non dairy milk ** and water and mix.
- Pressure cook for (manual, hi) 5 minutes, let the pressure release naturally.
- Fold in spinach and saute for a minute. Add thick cashew cream for creamier soup and mix in. Add black pepper and lemon juice. Taste and adjust salt and flavor. Serve with crackers, garlic rolls or garlic bread.
Notes
- Variations include swapping chickpeas for other cooked beans or lentils; add kale with potatoes if used.
- When using red lentils, reduce quantity to one-third cup dried.
- For stovetop preparation, partially cover and simmer until potatoes are tender, then add spinach last.
- Some non-dairy milks may separate under pressure; use all water or broth for pressure cooking, then add cashew cream at the end for creaminess.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 157 kcal
% Daily Value*
| Calories | 157kcal | 8% |
| Carbohydrates | 27g | 9% |
| Protein | 7g | 14% |
| Fat | 2g | 3% |
| Sodium | 569mg | 24% |
| Potassium | 755mg | 16% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 8205IU | 164% |
| Vitamin C | 53mg | 59% |
| Calcium | 185mg | 19% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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