5 from 102 votes
Chickpea Potato Soup in Instant Pot
This Chickpea Potato Soup uses chickpeas, potatoes, carrots, and assorted vegetables cooked in an Instant Pot with herbs and spices, then finished with spinach and optional cashew cream. The soup offers a creamy texture with mild spice and herb notes, making a filling and comforting dish.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
3
Calories:
157 kcal
Course:
Main Course, Soup
Cuisine:
Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 157
% 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.