Chickpea and Rice Soup

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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.
Recipe type: Soup
  • 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
  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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  1. Looks perfect for our rainy weather! Love that I can use my instant pot. I need more recipes to use it for.

  2. I already have a batch of your Veggie Broth Mix made up. Would I just use a sightly more than half a cup of mix and salt to taste instead of everything from the nutritional yeast on in the recipe list?

    • Yes, if you have the Veggie Broth mix, just use about 1/2 cup of the mix and salt to taste. You don’t have to use the nutritional yeast or any of the other seasonings if you have the Veggie Broth Mix.

      I hope you love!

  3. Thank you soo much for sharing this recipe, I made it last night using the pre-soaked was sooo good!! I’ll try & post a pic later on my Instagram & tag you 🙂

  4. I’m going to try this soup this week! Thanks so much for the recipe.

  5. I love, love, love Palouse Brand! Their lentils are amazing! I’ve yet to try their chickpeas. I modified an online recipe using your veggie broth mix and Palouse lentils and it’s so good. I love your veggie broth mix and I love Palouse. I’ve also experimented with your Mexican rice casserole but changed it some and it was an instant hit. I’m so enjoying your plant based recipes! We are a plant based family, too, that has transitioned over the past few years. I’m always searching for new recipes and your blog has been such a blessing to me as the meal planner. Oh, and we have food allergies, too- dairy, egg and beef. Ok- novel over. 🙂

    • I haven’t tried their lentils yet but I’d like to. I’ll probably order them when my current stock gets used up.
      I’m sold on the chickpeas! They were so good! I want to make hummus with them next.
      I like to make tweaks to recipes all the time. Mostly to avoid a trip to the store but also to find new favorites.
      Thanks for stopping by!

  6. I’m confused. I think in one place you said 4 cups of water and in another 8 cups. Or did I read it wrong? Can’t wait to try this recipe. It sounds great!

    • Hi Jay,
      Sorry for the confusing instructions.
      I include 3 different sets of directions so you can make it on the stove or in the Instant Pot with soaked or dried Chickpeas. It makes it confusing but I wanted to include directions for each.
      The recipe card at the bottom is for cooking in the Instant Pot with unsoaked chickpeas.
      It includes 8 cups of water but I break it into 4 cups for each step.

  7. I came to your site last night and just had to try this recipe! I didn’t have veggies to add…need to get to the grocery store lol. I decided to make it without the veggies, my daughter doesn’t like cooked veggies except for corn. She doesn’t like anything with the word beans or peas….I decided…oh well I’m making this anyway; so I made it with just the chickpeas, brown rice, seasonings and the water, but used 5 cups since I wouldn’t be adding the veggies later. OMG! It was amazing!!! I ate 2 helpings and just had a bowl for lunch. The next time I make it; I’ve decided I’ll make so she can eat it too. It’ll be more work, but very much worth it. I’ll make a batch of chickpeas, then make brown rice soup, and probably steam veggies on the stove so I can put it all together for my fiance and myself so all of us can enjoy it 🙂 I used the last of my nutritional yeast to make this so it is already on my grocery list. Now I can’t wait to make your Veggie Broth Mix. Sorry this is such a long comment
    Thank You So Much for sharing this recipe!!!

  8. Cannot wait to try this! Thanks for sharing – I just got an InstantPot recently and am looking forward to this being my first soup recipe! Do you ever publish the nutritional facts for recipes? Thanks again!

  9. For the stove top recipe if you want to use veggie broth instead of water how much do you use? The same amount? And I don’t have to use the seasonings if I use veggie broth?
    Thank you! I love your recipes!

    • Correct! Veggie broth and water are interchangeable. Since the broth will have flavor you don’t have to add the seasonings. Although you may want to give it a taste to see if it needs anything.

  10. I love this one. The only change I made was I put the onions in first and hit sautee mode for a minute, then toasted the brown rice to bring out the flavors, constantly stirring and adding a tiny amount of water to prevent from sticking, then adding the rest and bringing to pressure.

    Not necessary for the Instant Pot but if you have the time, I feel it can improve the flavor slightly when sauteeing aromatics and rice first when make soups/stews, etc.

    • I love to saute onion and toast rice but I don’t usually do it in my Instant Pot. Occassionally if I have a few veggies to cut I’ll let the onions cook for a bit while chopping. I always do that in my stove top versions.

  11. Absolutely love that you included an instant pot version. GREAT recipe! ❤️

  12. Yvonne Perez says:

    Hello, can you tell me how many servings does this recipe make? Not sure if I should double it for 5 people or not.

What do YOU think?