Chickpea and Rice Soup

We’ve fallen in love with a new soup! Actually, it’s an old classic that I’ve turned into a healthy, plant-based family favorite, Chickpea and Rice Soup. Plus, I’m giving you instructions for both the stove top and Instant Pot versions.

This vegan and gluten-free Chickpea and Rice Soup is easy and delicious. It has stove top and Instant Pot instructions. This is my favorite Instant Pot recipe!

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You know I love my Chickpea Noodle Soup. I didn’t think life could get much better than that until I tried Chickpea and Rice Soup.

I really wanted to make a soup that I could make in the Instant Pot. I don’t make noodles in the Instant Pot because we usually use gluten-free noodles and they are more temperamental that their wheat counter parts.

The first time I made this soup, I did a stove top version to try to get all the proportions correct. Then I started working on my Instant Pot version. I made this soup so many times we grew a little sick of it. Not because of the taste but because it was the only thing I ate for days. Yes, days!

Usually when I make something with chickpeas I’ll use canned because chickpeas have such a long cooking time. I really wanted to get away from using canned though so I ordered some from Amazon. If you don’t have a Prime membership you are missing out! Try Amazon Prime 30-Day Free Trial OR Give the Gift of Amazon Prime!

I found Palouse Brand and was intrigued. Not only are they non-GMO but they give you a code so you can track your chickpeas to see the field they were grown in. Also, they are not irradiated, sounds strange to have to say but a lot of companies  expose food to radiation for sterilization. Maybe that is why these seem to taste so much better than other chickpeas I’ve had.

This vegan and gluten-free Chickpea and Rice Soup is easy and delicious. It has stove top and Instant Pot instructions. This is my favorite Instant Pot recipe!

Veggie Broth

Whichever process you follow to make this soup, Stove Top or Instant Pot, I highly recommend you use my Veggie Broth Mix. It will make the best soup. If you use my Veggie Broth Mix you won’t need to use the seasonings mentioned in the recipe, just use salt with the mix.

If you just can’t bring yourself to make my mix then you can use your favorite pre-made broth instead of water or use the seasonings I recommend. Your call! I like to make recipes that don’t have to be 100% exact.

Make sure you use brown rice when you make this. If you get a quick cooking rice this recipe won’t work. You need a rice that can stand up to a long cooking time in the Instant Pot with the chickpeas. If you only have a fast cooking rice, I recommend using the stove top version and adapting the recipe as needed.

Stove Top version (with canned chickpeas)

I know some of you will want to make this soup right away before you have a chance to order your Palouse Brand chickpeas from Amazon. You probably have all the ingredients already since they are regular pantry staples.

When I’m cooking recipes on the stove I like to start with my onion. I’ll add my diced onion to the pan and allow it to begin cooking, add a little water if needed when it starts to stick. Normally, I’d add my veggies next but since I cook with brown rice it takes a long time to cook on the stove. Add your brown rice and water and seasonings (or broth mix). Allow the rice to cook for 15 minutes. Then add the rest of your veggies. Cook the soup for another 30 minutes. Last, add your canned, drained and rinsed chickpeas. Your rice and veggies should be done. Add salt to taste.

This vegan and gluten-free Chickpea and Rice Soup is easy and delicious. It has stove top and Instant Pot instructions. This is my favorite Instant Pot recipe!

Instant Pot version (with unsoaked chickpeas)

Even though this soup is easy, it’s one of the longest cooking things I’ve made in the Instant Pot. This recipe takes at least 20 minutes to come to pressure the first time. It isn’t a fast soup.

I’ve made this in the Instant Pot three ways. One is to cook everything at the same time even though the veggies get very soft. It’s easy because you add all the ingredients and cook on manual for 40 minutes with a natural pressure release. Yes, it’s that easy.

The second way is to cook the chickpeas and rice together, then add the veggies for a few more minutes. My husband likes it all cooked together because he prefers the veggies super soft. I like my veggies a little more firm but it requires a two step cooking process.

To make the two step cooking process work you’ll add dry chickpeas and rice to your Instant Pot with 4 cups of water. Cook on manual for 35 minutes. Once this is done, turn it off and allow the pressure to come down naturally for at least 10 minutes. Then carefully let out the steam.

Add the rest of the ingredients (veggies, spices unless using my veggie broth mix, and water), and give it a good stir so that nothing is stuck to the bottom. Cook on manual for 5 minutes then allow the pressure to come down naturally again.

It’s important to note that a lot of people have trouble getting their Instant Pots to come back up to pressure a second time after cooking something. If you run into this problem you can try to wash your lid and sealing ring (but be careful, it will be hot).

Instant Pot version (with Soaked Chickpeas)

This is the third way I’ve made Chickpea and Rice Soup and my favorite! It does require a little preplanning because you have to soak the chickpeas over night.

First, rinse off one cup of chickpeas and put them in a pot or large bowl with 4 cups of water. Then, the next morning rinse your soaked chickpeas in clean water and put them in your Instant Pot with your rice, veggies, spices and 8 cups of water. Give it a stir and press manual. Move the arrows to go down to 23 minutes. Once done, allow the pressure to release naturally, then scoop and enjoy!

This vegan and gluten-free Chickpea and Rice Soup is easy and delicious. It has stove top and Instant Pot instructions. This is my favorite Instant Pot recipe!

Chickpea and Rice Soup

This plant-based soup is also gluten-free. It’s a great fall or winter soup and uses basic pantry and fridge staples that we almost always have on hand.

 

Chickpea and Rice Soup
 
This version is for using unsoaked chickpeas in the Instant Pot. See other cooking versions above.
Author:
Recipe type: Soup
Ingredients
  • 1 cup dry chickpeas
  • 1 cup brown rice
  • 4 cups water (for step 1)
  • 2 cups sliced carrots
  • 1 cup diced onion
  • 2 cups chopped celery
  • 4 cups water (for step 2)
  • ½ cup nutritional yeast
  • 2 teaspoons salt
  • 2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 1 teaspoon parsley flakes
  • ½ teaspoon paprika
Instructions
  1. Add rice, chickpeas and 4 cups of water to your Instant Pot.
  2. Close the lid and vent.
  3. Press manual and use the arrows to go up to 35 minutes.
  4. Allow the IP to naturally release the pressure for at least 10 minutes. Then open the lid.
  5. Add the rest of the veggies, spices (or Veggie Broth Mix mentioned above) and 4 more cups of water.
  6. Stir everything well and make sure nothing is stuck to the bottom.
  7. Close the lid and vent.
  8. Press manual and use arrows to go down to 5 minutes.
  9. Once done, allow pressure to release manually.

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“Beefy” Lentil and Veggie Soup

I was craving a savory, hearty soup. I knew what I wanted. I wanted Beef Stew without the beef. Armed with my favorite veggies and determination, I got a delicious, vegan soup with a nod to the traditional beef stew.

A vegan take on Beef and Veggie Stew, this Plant-Based Lentil and Veggie Soup is a hearty and healthy soup your whole family will love.

How can you make a beefless stew? I used my favorite beef substitution, lentils.

For me, lentils are down right magical. They make great tacos, taste wonderful plain or seasoned, cook quickly and are easy to prepare. I’m a huge lentil fan!

The first time I made this Lentil and Veggie Soup I did it quickly in my Instant Pot with Massel beef flavored broth (but it’s actually called concentrated liquid stock). I was blown away by how good it was. My husband took all the leftovers to work (which was slightly devastating) because it was so good.

I knew I had to recreate it for my friends who didn’t have an Instant Pot and wanted to cook it on the stove. I also wanted to season it with only spices instead of a ready made broth. This soup is delicious with my Dry Broth Mix but that doesn’t lend a “beefy” flavor that I was wanting. I came up with something a little different, and I didn’t even use nutritional yeast.

"Beefy" Lentil and Veggie Soup is a hearty and healthy family favorite. Add this to your plant-based meal plan.

“Beefy” Lentil and Veggie Soup

I’ve made this a few times now and I’ve used different potatoes each time. I always find it difficult to estimate potato sizes for recipes. I’ve made it with 2 huge potatoes and with 6 small potatoes. The important thing is to think about serving size. If you were going to serve potatoes as a side dish, how many of your potatoes (whatever size you have) would you need. This soup needs 3-4 side dish serving sizes (or 2 main dish serving sizes) of potatoes.

You could add more veggies to this soup. I make it this way because these are the veggies I usually have available. If you want to try something else I recommend celery and green beans.

If you are making this in your Instant Pot, you’ll add all the ingredients as directed, then cook on manual with high pressure for 15 minutes. Allow it to release pressure naturally. Stove top directions follow below.

"Beefy" Lentil and Veggie Soup
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Soup
Serves: 6+ servings
Ingredients
  • 1 cup diced onions
  • 6 small potatoes, diced (see note above)
  • 3 large carrots, sliced
  • 3 cups chopped broccoli
  • 1 cup dry lentils
  • 2 quarts of water
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon thyme
  • 1 bay leaf
Instructions
  1. Add all of the chopped veggies to a large pot on medium heat. I like to do this as I'm cutting them but if you pre-cut them you can do it all at once.
  2. Add the dry lentils, careful to sort them for debris. I found a stick in mine.
  3. Add the water and all of the seasonings and cover with a lid.
  4. Bring to a simmer and allow to simmer for 30 minutes.
  5. Check soup, make sure the carrots and potatoes are soft.
  6. Remove the bay leaf and serve.

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Instant Pot Black Beans and Rice

If you’ve been here for a while you know I’m all about easy recipes. I think this Instant Pot Black Beans and Rice recipe is my new favorite. Why? Because you use a few ingredients and cook them all together and it turns out great, like magic. Instant Pot Black Beans and Rice [Read more…]

Instant Pot Inspired Meal Plan

This week I’m taking a slightly different approach to my meal planning. My husband and I both have a lot going on at work and expect to put in extra hours. I’m creating an Instant Pot inspired meal plan this week. That means easy Instant Pot recipes and some batch cooking for simple meals.

If you don’t have an Instant Pot you might want to consider getting one. If it’s not in the cards don’t worry, you can make the same recipes with other cooking methods.

As the week goes on I might switch up some of the meals. I really wanted to provide a meal plan for those of you who use the Instant Pot regularly and those of you who got one on Prime Day and are just getting started. We may have cereal instead of Oatmeal or simple rice or beans instead of the meal shown.

Instant Pot Inspired Meal Plan

Instant Pot Inspired Meal Plan

I think you can see that there are a lot of options for using an Instant Pot throughout the week.

[Read more…]

Instant Pot Oatmeal

My love affair with my Instant Pot isn’t confined to dinner. No, my morning rendezvous with my Instant Pot are a common occurrence.

Instant Pot Oatmeal Recipe that is plant-based, vegan, dairy-free and gluten-free oats

I love steel cut oats (I usually buy these that are gluten-free) but the standard 10-20 minutes of stove top cooking most packages recommend seemed to take me longer. Instead, I use my Instant Pot!

I got the idea from Jill Nussinow on her blog The Veggie Queen. I tell people, she isn’t only the Veggie Queen she is queen of pressure cooking. Her blog mentions the instructions for using a regular pressure cooker but it’s easily adapted for Instant Pot Cooking. By the way, her newest book Vegan Under Pressure was just released. I don’t have it yet but I’m sure it is going to be great!

Oatmeal recipe using the Instant Pot that is plant-based, dairy-free and gluten-free. (Vegan)

Instant Pot Oatmeal

If this is your first time cooking with the Instant Pot it is important to note that it takes a while for the Instant Pot to come up to pressure. That means once you start it, it may take 15 minutes for more before it starts cooking. This is normal. After it’s done cooking, it takes time for the pressure to drop.

It’s still easier than cooking it on the stove because you have to watch your pot and stir regularly. With the Instant Pot, you can walk away and come back to perfect oatmeal. You may want to start it when you wake up, then come back to it after you’ve gotten ready.

Instant Pot Oatmeal
 
Author:
Recipe type: Breakfast
Ingredients
  • 1 cup steel cut oats
  • 3 cups water
  • optional spices (cinnamon shown)
  • toppings of your choice (apples shown)
Instructions
  1. Dump oats into the Instant Pot followed by the water.
  2. Close the lid and close the vent.
  3. Press manual and use the arrow buttons to go down to 3 minutes.
  4. After the oats finish cooling, press the off button or unplug the Instant Pot so the pressure will release naturally.
  5. After the pressure releases, open the lid and give the oatmeal a good stir. It will probably have extra liquid, this will absorb as it cools.
  6. Add cinnamon or other additions and allow to cool slightly before serving.
  7. Top oatmeal with fresh fruit of your choice, apples are shown.

This recipe makes about 2-3 servings depending on how hungry you are and how much fruit you add for the toppings.

You can easily double this recipe (no need to change the cooking time) and store it for easy breakfasts all week.

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