Oil-Free Creamy Chickpea Soup | Instant Pot

Name: OIL-FREE CREAMY CHICKPEA SOUP (INSTANT POT, V, GF)
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 2 cans chickpeas (organic, drained and rinsed); 2 medium red bell peppers (coarsely chopped ); 2 large shallots (coarsely chopped ); 1-2 tsp garlic (minced); 1 sprig fresh rosemary; 3.5 cups vegetable broth (sodium-free or low sodium); 1 tsp ground cumin; 1 tsp red pepper flakes; 1/2 tsp cinammon; 1/2 tsp nutmeg; 1/2 tsp turmeric; sea salt & black pepper to taste; fresh rosemary; pumpkin seeds; coarse black pepper; sesame seeds

Published: Jan 30, 2020 · Modified: Sep 23, 2022 by Deborah · This post may contain affiliate links · 4 Comments

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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.

overhead view of two bowls of creamy chickpea soup garnished with pumpkin seeds

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.

A tray of red bell pepper on a wooden cutting board

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.

Ingredients in an instant pot for chickpea and red pepper soup

Step by Step 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 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.
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 pumpkin seeds, sesame seeds, coarse black pepper and fresh rosemary.

side view of creamy chickpea soup garnished with seeds on a cutting board

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.

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What To Make With This Soup

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