Oil-Free Creamy Chickpea Soup | Instant Pot

Oil-Free Creamy Chickpea Soup. Just the comfort food you need for any season. This Instant Pot Chickpea Soup can be whipped up in as little as 20 minutes or slow-cooked for up to 4 hours. Vegan, gluten-free, whole-food-plant-based.

This Creamy Chickpea Soup is the perfect, all-year-round soup. In the winter, it’s warm and comforting. In the summer, because it’s made in an Instant Pot, you avoid a hot stove and still get a hearty and delicious lunch or dinner.

This soup pair wells with a salad, like my Massaged Kale Salad (you can leave out the dressing of use another if you want), and bread, like my easy Vegan Naan made on the stovetop with no yogurt or no yeast. And if you love fall soups, try my creamy Wild Rice Mushroom Soup and my Instant Pot Butternut Squash Soup.

Ingredients

I slow cooked my Creamy Chickpea Soup in the slow-cooker setting of my Instant Pot for 4 hours. But if you’re in a hurry, just set it to sauté for 20 minutes. Super duper easy! Here’s what you’ll need to make the recipe:

• organic chickpeas (low-sodium if from a can)
• sliced red bell pepper
• chopped shallots
• minced garlic
• fresh rosemary
• vegetable broth
• ground cumin
• red pepper flakes
• cinnamon
• nutmeg
• turmeric
• sea salt & black pepper
• garnishes to include pumpkin seeds, coarse black pepper, fresh rosemary and sesame seeds.

Step by Step Instructions

1. Drain the brine from the chickpeas and rinse well in a colander. Get out your Instant Pot and start tossing.
2. Slice the well-rinsed bell pepper and coarsely chop the shallots. Add them to your pot.
3. Add minced garlic, fresh rosemary, cumin,  red pepper flakes, nutmeg, cinnamon, turmeric, sea salt & pepper to taste and vegetable broth. Give it a good stir.
4. Close the lid and either press sauté for 20-30 minutes or slow cook for 2-4 hours. I slow-cooked mine for 4 hours but I’ve made this in as little as 20 minutes.
5. Once it’s done, throw everything in a blender and give it a swirl until it’s creamy and delicious. Alternatively, you can serve it without implementing this step, right out of the Instant Pot.
6. Serve with your favorite toppings. I chose pumpkin seeds, sesame seeds, coarse black pepper and fresh rosemary.

Top Tips

• This Creamy Chickpea Soup Recipe is limitless; you can add extra veggies or toppings of your choice. Most importantly, please be sure to leave a comment and tell us what you added so we can try your version.
• Adjust the turmeric to your desired color. I used a couple heaping teaspoons to get this amazing yellow.
• If you choose to use fresh chickpeas, make sure you soak them overnight. I would go with a pound of them to start. You can always increase this amount as you desire.
• To clarify, if you’re using the creamy version, don’t bother finely chopping the bell pepper and shallots. After all, you’re going to be blending them, therefore coarsely chopped veggies will do.
• No Instant Pot? No problem. Just use a large pot. You may choose to saute the veggies, spices and garlic first in some veggie broth in a separate pan to cut-down on the cooking time.
• Store soup in your refrigerator in an airtight container for up to 5 days. You can also freeze this soup for up to 6 months.
• To make this vegan soup recipe totally whole food plant based (WFPB), use raw chickpeas that have been soaked overnight.

More One-Pot Recipes

• One Pot Wild Rice and Mushroom Soup

• Instant Pot Vegan Tinga Tacos

• One-Pot Vegan Corn Chowder

• One-Pot Spinach and Blood Orange Farro 
  
• One-Pot Chickpea & Coconut Curry

What To Make With This Soup

Have you tried this? Why not leave a star ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card right below and/or a review in the comment section further down the page? I always appreciate your feedback. You can also follow me on Instagram, Facebook, Pinterest, and Twitter, and sign up for my newsletter!

OIL-FREE CREAMY CHICKPEA SOUP (INSTANT POT, V, GF)

A warm and comforting vegan Creamy Chickpea Soup with red peppers made in your Instant Pot in 20 minutes.

5 from 4 votes

Print Pin Rate

Course: One-Pot Meals

Cuisine: American, Indian

Diet: Low Calorie, Low Fat, Low Salt, Vegan, Vegetarian

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Servings: 4 servings

Calories: 46kcal

Author: Deborah

Cost: $8

Ingredients

For the Soup

• ▢ 2 cans chickpeas organic, drained and rinsed
• ▢ 2 medium red bell peppers coarsely chopped
• ▢ 2 large shallots coarsely chopped
• ▢ 1-2 teaspoon garlic minced
• ▢ 1 sprig fresh rosemary
• ▢ 3.5 cups vegetable broth sodium-free or low sodium
• ▢ 1 teaspoon ground cumin
• ▢ 1 teaspoon red pepper flakes
• ▢ ½ teaspoon cinammon
• ▢ ½ teaspoon nutmeg
• ▢ ½ teaspoon turmeric
• ▢ sea salt & black pepper to taste

For the Garnishes

• ▢ fresh rosemary
• ▢ pumpkin seeds
• ▢ coarse black pepper
• ▢ sesame seeds

Instructions

• Drain the brine from the chickpeas and rinse well in a colander. Get out your Instant Pot and start tossing.
• Slice the well-rinsed bell pepper and coarsely chop the shallots. Add them to your pot.
• Add minced garlic, fresh rosemary, cumin,  red pepper flakes, nutmeg, cinnamon, turmeric, sea salt & pepper to taste and vegetable broth. Give it a good stir.
• Close the lid and either press saute for 20-30 minutes or slow cook for 2-4 hours. I slow-cooked mine for 4 hours but I’ve made this in as little as 20 minutes.
• Once it’s done, throw everything in a blender and give it a swirl until it’s creamy and delicious. Alternatively, you can serve it without implementing this step, right out of the Instant Pot.
• Serve with your favorite toppings. I chose crushed cashews, parsley, grated ginger and smoked paprika and I’m so happy that I did.

Notes

1. This recipe is limitless; you can add extra veggies or toppings of your choice. Just make sure you leave a comment and tell us what you added so we can try your version.
2. Adjust the turmeric to your desired color. I used about 2 heaping teaspoons to get this amazing yellow.
3. If you choose to use fresh chickpeas, make sure you soak them overnight. I would go with a pound of them to start. You can always increase this amount as you desire.
4. If you are using the creamy version, don’t bother finely chopping the bell pepper and shallots. After all, you’re going to be blending them, therefore coarsely chopped veggies will do.
5. No Instant Pot? No problem. Just use a large pot. You may choose to saute the veggies, spices and garlic first in some veggie broth in a separate pan to cut-down on the cooking time.
6. To make this vegan soup recipe whole food plant based (WFPB), use raw chickpeas that have been soaked overnight.
7. Store soup in your refrigerator in an airtight container for up to 5 days. You can also freeze this Chickpea & Red Pepper Soup for up to 6 months.

Nutrition

Serving: 1serving | Calories: 46kcal | Carbohydrates: 10g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 13mg | Potassium: 200mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2027IU | Vitamin C: 78mg | Calcium: 21mg | Iron: 1mg

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