Chickpea and Sweet Potato Soup
This oil-free chickpea and sweet potato soup is rich, flavorful, and creamy without cream. A healthy plant-based comforting one-pot meal. Its naturally creamy and packed with plant protein, fiber, and big flavor.
Equipment
- 1 Instant pot Rio Mini **4 quart
Recipe Video
Ingredients
- 2 cups chickpea - **cooked & drained. You can also use canned chickpeas that are drained & rinsed well.
- 1.5 cups sweet potatoes - **peeled and diced into 1 inch cubes.
- 1 cup onion - **yellow onion, roughly chopped.
- ½ cup celery - **diced into small pieces.
- ½ cup carrots - **diced into ¼ inch cubes.
- 2 teaspoon garlic - **minced.
- 1 teaspoon ginger - **ginger root peeled and minced.
- 2 cups spinach - **baby spinach.
- 1 Bay Leaf
- 2 cups water - **or vegetable stock.
Seasonings
- 1 teaspoon Italian seasoning
- ½ teaspoon red pepper flakes - **skip if heat intolerant.
- ¼ teaspoon paprika - **smoked paprika.
- salt to taste - **add according to taste.
For the blended Sauce
- 1.5 cups chickpeas - **cooked & drained. You can use canned chickpeas that are drained and rinsed well.
- ¾ cups almond milk - **or soy milk or oat milk.
- 2 tablespoon lemon juice
- ½ teaspoon ground black pepper
- ½ teaspoon salt
Instructions
Make the blended sauce
- Add all the ingredients mentioned above in the "For the blended sauce" section of the ingredients list into a blender jar and blend until smooth. Set this creamy sauce aside in a bowl.
Sauté onion & veggies without oil
- Set the Instant Pot to the Sauté (High) setting. Add the chopped onion along with 3 tablespoons of water and sauté, stirring frequently, until the onion softens. If the onion starts to dry out or stick to the bottom, add 2 more tablespoons of water and continue cooking.
- Add the diced carrots, celery, ginger, and garlic, and saute for 1 minute. Add all the seasonings and saute for 30 seconds. Turn off the saute mode.
Deglaze pot
- Add the cooked chickpeas, diced sweet potatoes, and water. Deglaze the pot very well by scraping the sides and the bottom of the pot with the help of a spatula to loosen any stuck food particles. This will prevent the burn error.
Pressure cook
- Add the bay leaf. Secure the Instant Pot lid and set the valve to the Sealing position. Pressure cook on High for 3 minutes. When the cooking cycle ends, perform an immediate manual release by carefully switching the valve from Sealing to Venting and allowing all the steam to escape. Once the pressure has fully released, open the lid carefully. Cancel the pressure cooking mode and discard the bay leaf.
Add the creamy sauce
- Add the blended creamy sauce and give everything a good stir. Add the baby spinach and mix well. Allow the soup to rest for 5-10 minutes before serving.
Serve
- Serve the soup hot or warm and enjoy! Scroll up to find step-by-step instructions. Substitutions, expert tips, serving ideas & so much more.
Notes
- For creaminess: Make the blended sauce by blending chickpeas, almond milk or any plant-based milk, lemon juice, ground black pepper, and salt. Add this to the cooked soup before adding the spinach. This sauce makes this plant-based chickpea soup extremely creamy, comforting, and delicious. You'll love it!
- Cooking without oil: We used water instead of oil to sauté the onion and the veggies. It works like a charm. Keep stirring the onion and the vegetables continuously to prevent them from drying out or burning. Whenever it feels dry or starts to stick at the bottom of the pot, add about 2 tablespoons of water to keep things moving.
- Adjust consistency: The soup tends to thicken as it sits. Add water or vegetable stock to adjust the consistency.
Calorific details are provided by a third-party application & are to be used as indicative figures only. If you are on a special diet please use your nutritional calculator.
Nutrition Facts
Chickpea and Sweet Potato Soup
Amount per Serving
Calories
320
% Daily Value*
Fat
5
g
8
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
1
g
Sodium
434
mg
19
%
Potassium
843
mg
24
%
Carbohydrates
58
g
19
%
Fiber
15
g
63
%
Sugar
12
g
13
%
Protein
15
g
30
%
Vitamin A
11347
IU
227
%
Vitamin C
15
mg
18
%
Calcium
193
mg
19
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 320kcalCarbohydrates: 58gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 434mgPotassium: 843mgFiber: 15gSugar: 12gVitamin A: 11347IUVitamin C: 15mgCalcium: 193mgIron: 5mg
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