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5.0 from 102 votes

Chickpea Potato Soup in Instant Pot

Chickpea Potato Soup in Instant Pot. Creamy Potato Chickpea Spinach soup with Veggies. Saucepan option. Vegan Gluten-free Soy-free Nut-free Oil-free Recipe. 

Prep Time
10 mins
Cook Time
10 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 of garlic
  • 1/2 cup chopped tomato
  • 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 large potato cubed small ( I use yukon gold or white,)
  • 3/4 cup carrots
  • 1/2 cup other veggies like peppers mushrooms, zucchini, broccoli
  • 1.25 cups cooked chickpeas or 1 15 oz can chickpeas drained
  • 1/2 to 3/4 tsp salt
  • 1 cup water
  • 1 cup non dairy milk such as coconut milk almond milk or cashew milk
  • 2 cups spinach
  • Freshly ground black pepper for garnish , lemon juice (optional)

Instructions

    Cup of Yum
  1. 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. )
  2. Add the chopped tomato and mix. Add the spices and herbs and mix in.
  3. Add veggies, chickpeas, salt, non dairy milk ** and water and mix.
  4. Pressure cook for (manual, hi) 5 minutes, let the pressure release naturally.
  5. 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: Use other cooked beans or lentils of choice. If using kale, add it with the potatoes. If using red lentils, use 1/3 cup dried. 
  •  
  • Saucepan: Follow steps 1 to 3 in a saucepan over medium heat. Add 1.5 cups of water instead of 1 cup. Partially over and cook for 12 to 15 mins or until potatoes are tender. Add in the spinach and continue to simmer for 2 mins.  
  •  
  • **Note: Certain non dairy milks or brands tend to separate under pressure, so use all water or broth and add some cashew cream in the end or blend up a portion of the soup to make a creamy thick soup.
  • Or mix in 2 tsp flour into the milk and then add to the instant pot. 
  •  
  • Nutrition is 1 of 3 serves

Nutrition Information

Calories 157kcal (8%) Carbohydrates 27g (9%) Protein 7g (14%) Fat 2g (3%) Sodium 569mg (24%) Potassium 755mg (22%) Fiber 7g (28%) Sugar 4g (8%) Vitamin A 8205IU (164%) Vitamin C 53mg (59%) Calcium 185mg (19%) Iron 4mg (22%)

Nutrition Facts

Serving: 3Serving

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.