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    Home » Recipes » One Pot Meals

    Oil-Free Creamy Chickpea Soup | Instant Pot

    Published: Jan 30, 2020 · Modified: Nov 19, 2023 by Deborah · This post may contain affiliate links · 4 Comments

    Jump to Recipe Print Recipe

    Oil-Free Creamy Chickpea Soup. Just the comfort food you need for any season. This Instant Pot Chickpea Soup pairs well with my swirled vegan garlic bread and 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. And if you love fall soups, try my creamy Wild Rice Mushroom Soup and my Instant Pot Butternut Squash Soup.

    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

    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.
    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.

    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

    • vegan naan with garlic on a wooden table
      Easy Vegan Naan (No Yeast, No Yogurt)
    • stack of vegan lemon blueberry muffins with streusel topping on a white plate
      Vegan Blueberry Lemon Muffins (Eggless Blueberry Muffins)
    • 2 slices of pumpkin bread on wood cutting board with rest of loaf in background
      Easy Vegan Pumpkin Bread (GF Option)
    • Rich Tea Biscuits
      Rich Tea Biscuits (Vegan)

    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!

    📖 Recipe

    overhead view of two bowl of soup garnished with pumpkin seeds

    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 minutes
    Cook Time: 20 minutes minutes
    Total Time: 25 minutes 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
    US Customary - Metric

    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
    Tried this Recipe? Pin it for Later!Mention @oohlalaitsvegan or tag #oohlalaitsvegan!

    More One Pot Meals

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      Best Dairy-Free Mashed Potatoes (3 Ingredients)
    • Thai drunken noodles recipe in a wok on top of a gray table
      Thai Drunken Noodles Recipe With Tofu (Pad Kee Mao)
    • overhead view of pot of stroganoff
      One-Pot Vegan Mushroom Stroganoff (With Creamy Marsala Sauce)
    • orange soup in a green bowl on a white table
      Instant Pot Butternut Squash Soup

    Reader Interactions

    Comments

    1. Nancy

      August 11, 2022 at 12:04 pm

      5 stars
      I never had chickpea soup before. It was nice and creamy. Thanks

      Reply
      • Erin

        August 11, 2022 at 12:49 pm

        Beautiful recipe and photos! Definitely going to try it!

        Reply
        • Deborah

          August 11, 2022 at 7:35 pm

          Thank you Erin. Be sure to stop by and let us know how you liked it.

          Reply
      • Deborah

        August 11, 2022 at 7:36 pm

        So happy you enjoyed it, Nancy. I at first kept the chickpeas whole, then tried it with them blended and I liked it much better. So creamy!

        Reply

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    A BSN registered nurse and crazy vegan foodie, food photographer and recipe creator! I find the ultimate joy and comfort spending time in my kitchen sharing recipes with friends and family and I'd love to share my passion with you. Whether you're vegan, vegan-curious, or just cravin' more plants in your daily diet, let me show you how delicious plant-based eating can be so we can stay vibrant and healthy and do our part to reduce the suffering of animals used for food consumption worldwide.

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    Chickpea and Red Pepper Soup