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–+ servings
overhead view of two bowl of soup garnished with pumpkin seeds
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5 from 4 votes

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.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: One-Pot Meals
Cuisine: American, Indian
Diet: Low Calorie, Low Fat, Low Salt, Vegan, Vegetarian
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