Tomato Chickpea Soup (Instant Pot and Stovetop)
Tomato Chickpea Soup is thick and creamy with a spicy kick and lots of fibre and plant-based protein. It's gluten-free and vegan, and comes together in just 30 minutes using the Instant Pot and some pantry staples. (Stovetop instructions are also included).
Servings 6 bowls
Calories 242kcal
Ingredients
- 2 cans no-salt added diced tomatoes
- 1 can no-salt added chickpeas drained and rinsed
- 1 can no-salt added red kidney beans drained and rinsed
- 1 cup no-salt added vegetable broth
- ¼ cup tahini
- 1 medium-sized onion chopped
- 3 cloves garlic pressed or chopped
- 2 Thai peppers chopped with seeds
- 1 teaspoon kosher salt
- ½ teaspoon smoked paprika
- ⅛ teaspoon ground black pepper
Instructions
Instant Pot instructions:
- Add all the ingredients to the Instant Pot and stir to combine. Lock the lid in place and turn the valve to seal. Pressure cook on high for 5 minutes. When the timer goes off, carefully quick release the pressure.
- Using an immersion or stand blender, purée the mixture until thick and creamy, with some bits of kidney beans remaining. If you like it smoother, blend for a little longer.
Stovetop instructions:
- Add all of the ingredients to a large pot and stir to combine. Bring to a boil and then reduce heat and let simmer for 25-30 minutes, or until the onions, peppers and garlic are soft. (You will need to stir the mixture occasionally to ensure it doesn't burn on the bottom of the pot).
- Using an immersion or stand blender, purée the mixture until thick and creamy, with some bits of kidney beans remaining. If you like it smoother, blend for a little longer.
Storage:
- Store any leftovers in an airtight container in the refrigerator and enjoy within a week, or freeze for later enjoyment.
Notes
- If you use regular or reduced-sodium broth, you may wish to reduce the amount of salt you add to the soup.
- You can use chicken broth if you don’t need this soup to be vegan or vegetarian.
- If you don't like spicy food, reduce the amount of Thai chilis or leave them out altogether.
- I used a handheld immersion blender to purée the soup, but you can also use a traditional stand blender and purée the soup in batches. If your blender is not heat proof, let the soup cool before transferring it to the blender to purée. You’ll also need to re-heat the soup before serving.
- If you prefer your puréed soups a little thinner, just add more broth.
- To keep this soup gluten-free, make sure your beans, chickpeas, broth and spices are certified gluten-free.
Nutrition
Calories: 242kcal | Carbohydrates: 35g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 855mg | Potassium: 718mg | Fiber: 11g | Sugar: 6g | Vitamin A: 441IU | Vitamin C: 52mg | Calcium: 121mg | Iron: 4mg