Heartwarming Chickpea Instant Pot Soup Recipe (Stovetop Option)

Creamy and comforting, this chickpea instant pot soup bursts with Mediterranean flavors that dance on your palate.

Tender legumes simmer alongside aromatic herbs and vegetables, creating a hearty meal in minutes.

The instant pot works magic, breaking down ingredients into a velvety, nourishing broth.

Warm spices like cumin and paprika weave depth through each spoonful.

Fresh herbs scattered on top add a bright, fresh contrast to the rich base.

Simple ingredients transform into a soul-warming dish that feels like a culinary hug.

You’ll find this soup so satisfying, it might just become your new go-to comfort meal.

Best Storage for Chickpea Soup Leftovers

• Store soup in airtight container for up to 4-5 days in the refrigerator, ensuring it's completely cooled before sealing.
• Transfer cooled soup to freezer-safe containers or freezer bags, leaving some space for expansion. Freeze for 2-3 months maximum.
• Pour soup into microwave-safe bowl, cover with microwave-safe lid or plastic wrap with small vent. Heat in 1-minute intervals, stirring between each to ensure even warming.
• Pour soup into saucepan, add splash of water or broth to prevent sticking. Warm over medium-low heat, stirring occasionally until heated through completely.

FAQs

• Are chickpeas nutritious?

Chickpeas are packed with protein, fiber, vitamins, and minerals. They support heart health, help control blood sugar, and provide essential nutrients like folate, iron, and magnesium.

• Can I use canned chickpeas instead of dried?

Yes, but dried chickpeas offer better texture and flavor. If using canned, reduce cooking time and skip the soaking step. Rinse canned chickpeas thoroughly before adding to the soup.

• Is this soup gluten-free?

This chickpea soup is naturally gluten-free. However, always check broth labels to ensure no gluten-containing ingredients are added, especially if you have celiac disease or gluten sensitivity.

Chickpea Instant Pot Soup Cozy Soup in Minutes

• This soup comes together with minimal prep, making it perfect for busy weeknights when you want a nutritious meal without spending hours in the kitchen.
• Easily adaptable recipe allows you to swap vegetables, adjust spices, or add protein to match your family's taste preferences and dietary needs.
• Packed with protein-rich chickpeas, vibrant vegetables, and aromatic spices, this soup delivers a wholesome, satisfying meal that supports overall health and wellness.
• Using an Instant Pot or stovetop means less cleanup and more time enjoying a delicious, hearty soup that everyone will love.

Chickpea Soup Ingredient Checklist

• Chickpeas: Hearty legumes that provide protein and a creamy texture to the soup.
• Onions: A flavorful base that adds depth and sweetness to the soup.
• Garlic: Aromatic ingredient that enhances the overall flavor profile.
• Tomatoes: Adds acidity and rich, tangy notes to the soup.
• Vegetable Broth: Provides a savory liquid base and additional flavor.

• Cilantro: Fresh herb that brings a bright, citrusy finish to the dish.
• Lemon Juice: Adds a zesty, tangy brightness that balances the soup's flavors.

• Olive Oil: Smooth, rich oil that adds a luxurious drizzle and enhances the soup's flavor.

Tools for Instant Pot or Stovetop Soup

• Instant Pot: Essential for pressure cooking chickpeas and creating a quick, flavorful soup.
• Large Cutting Board: Needed for chopping onions, garlic, and vegetables.
• Sharp Chef's Knife: Perfect for precise vegetable and herb cutting.
• Measuring Cups and Spoons: Helps ensure accurate ingredient quantities.
• Wooden Spoon or Spatula: Great for sautéing and stirring ingredients in the Instant Pot.
• Colander: Useful for draining soaked chickpeas.
• Ladle: Helps serve the soup smoothly.

How to Make Chickpea Soup Both Ways

Step 1: Prep Dried Chickpeas

Rinse the dried chickpeas thoroughly under cool running water.

Cover them completely with fresh water in a large bowl and let them soak overnight at room temperature.

This softens the chickpeas and reduces cooking time.

Step 2: Chop and Sizzle Aromatics

Finely dice onions and mince garlic cloves.

Select the sauté mode on your Instant Pot or heat olive oil in a large pot.

Toss in the chopped ingredients and cook until they become translucent and fragrant.

Sprinkle in warming spices like cumin, paprika, and ground black pepper.

Step 3: Build Flavor Base

• Drained soaked chickpeas
• Diced tomatoes
• Vegetable broth
• Salt

Stir all ingredients together to combine and create a rich, aromatic base for the soup.

Step 4: Pressure Cooking Magic

Secure the Instant Pot lid and set to high pressure.

Cook for 20 minutes if using Instant Pot, or simmer on stovetop for 45-50 minutes until chickpeas are tender and creamy.

Step 5: Final Flourish

Once cooking completes, manually release pressure if using Instant Pot.

Squeeze fresh lemon juice into the soup and sprinkle chopped fresh cilantro.

Drizzle with extra virgin olive oil for a luxurious finish.

Step 6: Serve and Enjoy

Ladle the hot soup into deep bowls.

Optionally garnish with additional herbs or a dollop of yogurt.

Serve with crusty bread for a complete meal.

Pro Tips for Rich, Hearty Chickpea Soup

• Use cold water when soaking chickpeas to prevent them from becoming tough and ensure even cooking.
• Toast spices briefly before adding liquids to enhance their flavor and release aromatic oils for a more complex taste profile.
• Add extra broth if you prefer a thinner soup consistency, adjusting liquid amounts based on personal preference.
• Chop fresh cilantro just before adding to maintain bright color and maximize fresh flavor in the final dish.
• Cool soup completely before refrigerating and consume within 4-5 days for optimal taste and texture.

Flavorful Variations for Chickpea Soup

• Mediterranean Herb Variation: Replace cilantro with fresh oregano and mint, add crumbled feta cheese on top for a Greek-inspired flavor profile.
• Spicy Southwest Variation: Incorporate diced green chiles, swap cilantro for chopped jalapeños, and add cumin and smoked paprika for a bold southwestern kick.
• Coconut Curry Variation: Stir in coconut milk, replace tomatoes with red curry paste, and garnish with toasted coconut flakes for a creamy, aromatic version.
• Protein-Packed Vegan Option: Add cooked quinoa or diced tofu during the final stir, boost protein content while maintaining the soup's hearty texture.

Serving Up Chickpea Soup Bowls

• Rustic Bread Companion: Slice crusty sourdough or whole grain bread, toasted and rubbed with garlic, to soak up the rich, flavorful broth of this hearty chickpea soup.
• Mediterranean Mezze Platter: Serve alongside hummus, olives, feta cheese, and warm pita bread for a complete Middle Eastern-inspired meal that celebrates vibrant flavors and textures.
• Protein Power Bowl: Top the soup with crumbled feta, toasted pine nuts, and a dollop of Greek yogurt to boost protein content and add creamy, crunchy contrast to the tender chickpeas.
• Fresh Herb Finish: Sprinkle extra fresh cilantro, chopped parsley, or mint just before serving to brighten the soup's earthy flavors and add a pop of green freshness.

Chickpea Instant Pot Soup (Stovetop Option) Recipe

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4.8 from 33 reviews

• Total Time: 12 hours 30 minutes
• Yield: 6 1x

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Description

Mexican-inspired chickpea instant pot soup brings hearty comfort to dinner tables with rich, spicy flavors. Nutritious ingredients blend seamlessly, creating a warm meal you’ll want to savor slowly.

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Ingredients

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Main Protein:

• 2 cups dry chickpeas

Vegetables and Aromatics:

• 1 yellow onion, chopped
• 3 garlic cloves, minced
• 2 carrots, chopped
• 1 green bell pepper, chopped
• 3–4 red chili peppers (optional)

Spices and Seasonings:

• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon aleppo pepper
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground allspice
• 1 teaspoon salt

Additional Ingredients:

• 1/4 cup extra virgin olive oil
• 1 (15 ounces / 425 grams) can chopped tomatoes with juice
• 6 cups low-sodium vegetable broth
• 1 lemon, juiced
• 1 ounce (28 grams) fresh cilantro, chopped

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Instructions

1. Submerge dried chickpeas in cold water overnight, ensuring they are fully covered, then thoroughly drain the soaking liquid.
2. Activate the Instant Pot’s sauté function and caramelize diced onions until translucent, then introduce minced garlic, chopped vegetables, and aromatic spices, stirring continuously for 3-4 minutes.
3. Pour in washed chickpeas, diced tomatoes, and vegetable broth, ensuring ingredients are well combined and liquid covers the mixture.
4. Secure the Instant Pot lid, set valve to sealing position, and pressure cook on high for 20 minutes, allowing natural flavor development.
5. Once cooking completes, permit natural pressure release for 10 minutes, then carefully perform quick release to eliminate remaining pressure.
6. Gently stir the soup, incorporating fresh lemon juice for brightness and chopped cilantro for herbal complexity.
7. Serve hot, drizzling extra virgin olive oil on top and garnishing with additional fresh herbs for enhanced presentation and flavor profile.

Notes

• Quick-soak method works if you forget overnight: boil chickpeas for 2 minutes, then let sit covered for 1 hour before cooking.
• Customize spice levels by adjusting cumin, paprika, and red pepper flakes to match your heat preference.
• For protein boost, stir in cooked shredded chicken or plant-based protein like tofu during final step.
• Make soup creamy by blending a portion of chickpeas and returning to pot, creating richer texture without adding cream.

• Prep Time: 12 hours
• Cook Time: 30 minutes
• Category: Lunch, Dinner, Snacks
• Method: Pressure Cooking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 6
• Calories: 200
• Sugar: 4 g
• Sodium: 350 mg
• Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 8 g
• Protein: 10 g
• Cholesterol: 0 mg