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–+ servings
chickpea and potato soup in a black rimmed white bowl with a silver spoon

Chickpea and Potato Soup

Meghna
Chickpea and Potato Soup is a simple plant-based soup recipe that's oil-free and naturally creamy without dairy or coconut milk.
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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course, Soup
Cuisine American
Servings 4 people
Calories 311 kcal

Recipe Video

Ingredients
 

  • 2 cups chickpeas - **pressure-cooked and drained or canned chickpeas drained and rinsed well.
  • 1 cup onion - **yellow onion.
  • 2 teaspoon garlic - **minced.
  • 1 teaspoon ginger - **minced.
  • ½ cup carrots - **cut into ¼ inch cubes.
  • 1.5 cups potatoes - **Yukon gold or russet potatoes, peeled and diced into 1-inch pieces.
  • 2 cups water - **or vegetable stock.
  • 1 Bay Leaf
  • ½ cup almond milk
  • 2 cups spinach - **baby spinach.

Seasonings

  • ½ teaspoon oregano
  • ½ teaspoon ground black pepper
  • ⅛ teaspoon nutmeg
  • salt to taste - **add according to your taste.

For chickpea sauce

  • 1 cup chickpeas - **pressure-cooked and drained or canned chickpeas drained and rinsed well.
  • ½ cup almond milk
  • 2 tablespoon lemon juice - **freshly squeezed.
  • ½ teaspoon ground black pepper
  • 1 tablespoon nutritional yeast - **optional.
  • ¼ teaspoon sweet paprika

Instructions
 

Make the chickpea sauce

  • Add all the ingredients mentioned above in the "For Chickpea Sauce" section of the ingredients list in a blender jar. Blend until smooth and silky. Set it aside in a bowl.
    pureed chickpea sauce

Sauté aromatics with water

  • Set the Instant Pot to Saute mode. Gently add the onion and 3 tablespoons of water. Sauté the onion until it becomes soft. If the onion starts to become dry, add 2 tablespoons of water and continue the process.
    sauteing onion with water
  • Now, add the diced carrots, minced ginger and garlic, and all the seasonings mentioned above in the "Seasonings" section of the ingredients list. Sauté for 1 minute. Cancel the saute function.
    sautening aromatics, veggies and seasonings

Deglaze pot

  • Add the chickpeas, diced potatoes, and water. Deglaze the pot very well by scraping the sides and the bottom of the pot with the help of a spatula. This will help loosen any stuck food particles and prevent the burn error. Add the bay leaf.

Pressure cook

  • Secure the lid of the Instant Pot and make sure the valve at the top of the lid is in the sealing position. Pressure cook on high pressure for 4 minutes. Once the cooking cycle is over, the Instant Pot will begin to beep immediately and perform a manual pressure release by moving the valve from the sealing to the venting position. Once the pressure is completely released, open the lid of the Instant Pot carefully. Discard the bay leaf and cancel the pressure cook mode.

Make creamy soup

  • Add the pureed chickpea sauce and the almond milk. Give everything a good stir. This will make a creamy soup.
    pouring almond milk
  • Add the baby spinach and mix well. Allow the healthy soup to rest for 5 mins before serving. The residual heat will cook down the spinach leaves.
    add baby spinach

Serve

  • Serve the soup hot or warm and enjoy!
    Scroll up to find step-by-step method, expert tips, ingredients, substitutions, and so much more.

Notes

  • Oil-free soup: This is a delicious oil-free soup, a perfect whole food plant-based soup recipe that checks all the boxes of deliciousness. Instead of oil, we used normal water to sauté the onion, veggies, and the seasonings. The trick is to add water bit by bit ( a few teaspoons at a time). When you feel that the vegetables or the aromatics are becoming dry, add a few teaspoons of water to moisten them and continue sautéing.
  • Creamy consistency without dairy: Puree the cooked chickpeas and set aside. Use this puree and any plant-based milk like almond, soy, or oat milk in the pressure-cooked soup to add natural creaminess.
  • Spicy soup: Add 1 tablespoon hot sauce like sriracha sauce at the end and mix well. You can also add more as a garnish. You can also add 1 teaspoon red pepper flakes instead of hot sauce to make this soup spicy.
 
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 Potato Soup
Amount per Serving
Calories
311
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
1
g
Sodium
 
126
mg
5
%
Potassium
 
949
mg
27
%
Carbohydrates
 
56
g
19
%
Fiber
 
14
g
58
%
Sugar
 
9
g
10
%
Protein
 
15
g
30
%
Vitamin A
 
4186
IU
84
%
Vitamin C
 
29
mg
35
%
Calcium
 
188
mg
19
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 311kcalCarbohydrates: 56gProtein: 15gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 126mgPotassium: 949mgFiber: 14gSugar: 9gVitamin A: 4186IUVitamin C: 29mgCalcium: 188mgIron: 5mg
Keyword chickpea and potato soup, easy chickpea and potato soup, simple chickpea and potato soup
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