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.
Ingredients
Scale
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
Instructions
- Submerge dried chickpeas in cold water overnight, ensuring they are fully covered, then thoroughly drain the soaking liquid.
- 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.
- Pour in washed chickpeas, diced tomatoes, and vegetable broth, ensuring ingredients are well combined and liquid covers the mixture.
- Secure the Instant Pot lid, set valve to sealing position, and pressure cook on high for 20 minutes, allowing natural flavor development.
- Once cooking completes, permit natural pressure release for 10 minutes, then carefully perform quick release to eliminate remaining pressure.
- Gently stir the soup, incorporating fresh lemon juice for brightness and chopped cilantro for herbal complexity.
- 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