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!

This post contains affiliate links.

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.

This page contains affiliate links.

Chocolate Crunch Bites

I love chocolate. Chocolate and peanut butter are even better!

If you know someone with food allergies peanuts can be deadly. There are several peanut butter alternatives that can be used instead. They have a taste and feel similar to peanut butter but no dangerous peanuts.

You can make this recipe with either peanut butter or a safe alternative!

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

This page contains affiliate links.

You are going to fall in love with these Chocolate Crunch Bites! My son said they taste like a Kit Kat but that wasn’t my intention. I just wanted to combine my favorite snacks into an easy treat with mega flavor.

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

Before I switched to a whole food plant-based diet my favorite cookies were the chocolate oatmeal no bakes. I think I took some inspiration from those days but I wanted to give them some crunch and some natural sweetness. Besides, that old recipe had a ton of butter, sugar, and milk. The ingredients in my Chocolate Crunch Bites make me much happier.

Use peanut butter or a peanut butter substitutedairy-free chocolate chips, gluten-free pretzels, granola and dried fruit, all normal pantry staples for me. (All the links in the previous sentence are Amazon affiliate links). That is all!

I wouldn’t say they are healthy, but they are a fun and easy treat to take to parties or cookie exchanges. I’m thinking of giving some as gifts to my food allergy pals. You don’t have to save them for only people with food allergies though, they are so good, everyone will love them.

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

When it’s time to cook you will want to have all of your ingredients out and ready. I broke my pretzels with my hands but you could chop them with a knife. Measure them after you break them into small pieces, not before. I didn’t want them to get too small and turn to dust.

It’s also important if you are making these for someone with food allergies to make sure all your ingredients are safe.

I choose Enjoy Life mini chips, Glutino pretzels, and Made In Nature dried fruit. You can choose brands you love.

The dried fruit I used was actually a Super Berry blend that also had pepita seeds. You can pick what you love but dried cranberries or dried tart cherries are both winners.

These Chocolate Crunch Bites are peanut-free, dairy-free and gluten-free! They are full of flavor and perfect for a party or cookie exchange! Try these allergy-friendly cookies for dessert.

If you have kids who like to help in the kitchen this is one of those recipes they can help with. When I say that, you know it’s a simple recipe because I’m not one of those people who invite the kids to cook with me.

I’ll let them stand on a chair on the other side of the counter and watch, sometimes. Usually, I’m shooing them away, but this recipe they can totally help with.

Chocolate Crunch Bites

Go ahead and make these easy and delicious Chocolate Crunch Bites. This no bake, allergy-friendly recipe will win your family over!

Chocolate Crunch Bites
 
Author:
Recipe type: Dessert
Ingredients
  • ½ cup creamy peanut butter or peanut butter alternative
  • 1 cup dairy-free chocolate chips
  • 1 cup gluten-free pretzels, broken into small pieces
  • 1 cup your favorite granola
  • ½ cup dried fruit
Instructions
  1. Put ½ cup of peanut butter or alternative into a medium sauce pan on low heat. Use a silicone spatula to stir regularly.
  2. Once it starts to melt, add the 1 cup of chocolate chips. Stir often and use the spatula to scrape the bottom. Don't walk away or it could burn. Keep stirring until all the lumps are gone.
  3. Dump in the broken pretzels, granola, and dried fruit and stir well.
  4. Remove pan from heat and scoop out in tablespoon size scoops and lay them on a cookie sheet, covered with parchment paper.
  5. Place the cookie sheet into the refrigerator to cool and harden. Allow at least an hour before eating. These can be left on the counter for a few hours but store in the refrigerator.

 

Yogurt and Granola

My youngest son does not like cereal. Every morning I have to figure out something he will eat. He prefers a mound of fruit. While a bowl full of fruit isn’t bad I want him to have something that will stick with him a little longer Yogurt and Granola are two of his favorites!

Dairy-Free Yogurt and Gluten-Free Granola make a great breakfast, snack or dessert.

This page contains affiliate links.

My son loves fruit. Before he lost one of his front teeth, he would easily eat 5+ apples per day. His missing tooth has slowed him down some, but not much. I end up cutting up a lot of fruit for him now which means he can eat it faster than ever.

As much as he loves a big bowl of fruit for breakfast, I feel like he needs something a little more complex. Thankfully he loves the granola. I love it too.

Yogurt and Granola

Yogurt and Granola

This isn’t an actual recipe, it’s more of a “put all of this together” type of thing.

I use dairy-free yogurt, fresh fruit and granola for an easy breakfast, snack or dessert.

I like to start with granola in the bottom of the bowl, then add yogurt, then fruit. I repeat layers until I’m satisfied.

You can mix and match granola flavors, yogurt flavors and different types of fruit so you always have something interesting to try.

If you have food allergies, carefully inspect all the labels. Gerb’s has a great allergy-safe product (unfortunately it has honey). Bob’s Red Mill has great vegan granola (but it’s not gluten-free).

gluten-free, peanut free granola banana

I have to put the granola away in the pantry every time or I’ll make little pit stops all day long munching on it. I’ll often dip a piece of fruit in SunButter then roll it in the granola.

I also put granola on dairy-free ice cream! What can I say, I’m a sucker for this stuff.

 

This page contains affiliate links.

Triple Berry Frozen Yogurt Pops

When I mentioned my obsession with making dairy-free frozen treats last week I wasn’t exaggerating. Remember the Mango Lime Ice Pops! I’ve been making every flavor of ice pop and frozen treat I can imagine. I’m only limited by my selection of fresh fruit but I’ve also tried a few other options like these Frozen Yogurt Pops.

I love making frozen treats with just fruit but I decided I wanted something a little creamier! I bought Silk dairy-free yogurt alternative and fresh berries to make these treats come to life.

Triple Berry Frozen Yogurt Pops are dairy-free and suitable for vegans. These frozen treats are easily made with a yogurt alternative and fresh fruit.

I wanted to buy vanilla yogurt but my store was out so I went with plain. If you use vanilla yogurt it is already sweetened and you can skip the sweetener. If you use the plain flavor you’ll probably want to add a sweetener like maple syrup or stevia. I recommend you blend everything up first to make sure. If you find sweet berries you may not need much, but sometimes berries are a little sour.

Triple Berry Frozen Yogurt Pops are dairy-free and suitable for vegans. These frozen treats are easily made with a yogurt alternative and fresh fruit.

I really wanted to take advantage of the beautiful berry colors (although my white tile floor wasn’t as excited). It’s really hard to measure berries for a recipe so I just estimated amounts and used my Blendtec to blend it all together. You’ll get a vibrant blend of fruity yogurt that is hard to resist. I do recommend a taste test at this point to see if you need to add sweetener. If so start with 1 tablespoon of maple syrup or a packet of stevia and move up from there.

Do your best to get it into your freezer pop molds. After I filled them to 3/4 of the way to the top I carefully dropped blueberries, diced strawberries and halved blackberries into the mold and used a wooden ice-pop stick to push them where I wanted them. This wouldn’t have worked in a juice but since the yogurt and fruit blend was thick and creamy the fruit stayed just where I put it. I also inserted the sticks here too.

Triple Berry Frozen Yogurt Pops are dairy-free and suitable for vegans. These frozen treats are easily made with a yogurt alternative and fresh fruit.

The serving size will vary based on your freezer mold size. This recipe should make 4-6 frozen treats.

Triple Berry Frozen Yogurt Pops

Triple Berry Frozen Yogurt Pops
 
Author:
Recipe type: Dessert
Serves: 6
Ingredients
  • ½ cup non-dairy yogurt
  • 1 cup of fresh berries
  • sweetener (optional)
Instructions
  1. Pour ½ cup of non-dairy yogurt into a blender.
  2. Pour in half of the berries.
  3. Blend in blender until smooth.
  4. Taste and add sweetener if needed. I recommend maple syrup or stevia then blend again.
  5. Once appropriately sweet, spoon into freezer molds until ¾ of the way full.
  6. Carefully drop berries into the molds using whole blueberries, diced strawberries and halved blackberries.
  7. Place sticks into the molds and freeze over night.
  8. To loosen freezer pops, dip the molds into warm water then gently pull out the freezer pops.
  9. Store in the freezer until ready to eat.

This page contains affiliate links.

Mango Lime Ice Pops

I’m going to fess up, I have a slight addiction to frozen treats. Yes, that Banana Pudding Ice Cream was just the start! Now my kids have caught it too! I’ve been making loads of vegan ice pops that are out of this world. These Mango Lime Ice Pops are a delicious frozen treat!

Mango Lime Ice Pops are a great frozen treat that is healthy and tasty. These vegan treats are still creamy even without the dairy.

As soon as the temperatures rose above 100 degrees here in Arizona I started making a bunch of different ice pop recipes. We’ve had two strong favorites and I’m sharing one of them today.

This Mango Lime Ice Pop may be one of the most refreshing frozen treats I’ve ever had. It’s made with 4 simple ingredients, mango, lime, coconut water and stevia. It doesn’t get much easier than that.

I love mango but I prefer it with other flavors like my Black Bean Mango Salad. My husband and youngest son will eat mango by itself. I think lime is the perfect addition to mango and once you try this frozen treat you will too.

I used the yellow mangos but you could use the pretty green/red/yellow ones. You could even use frozen mango but I’d let it thaw a little. After cutting up my mango I had about 1 1/2 cups. If you have a little more or a little less it will still work.

Mango Lime Ice Pops are a great frozen treat that is healthy and tasty. These vegan treats are still creamy even without the dairy.

Other than the simple ingredients you’ll also need a mold for making frozen treats, unless you are doing the small cups or ice cube method. I have two different molds for making delicious frozen treats but I used this one from Amazon. Don’t forget to buy the sticks unless you are using molds that come with sticks.

This recipe makes four frozen treats with a little left over that we ate right then without freezing it! I will definitely make these again!

Mango Lime Ice Pops are a great frozen treat that is healthy and tasty. These vegan treats are still creamy even without the dairy.

I was a little concerned that my kids would think they tasted too “grown up” but they loved them too.

Mango Lime Ice Pops

Mango Lime Ice Pops
 
Author:
Recipe type: Dessert
Serves: 4
Ingredients
  • 2 yellow mangos
  • 1 lime (juice and zest)
  • ½ cup coconut water
  • 2 Stevia packets
Instructions
  1. Peel mangos and remove the flesh.
  2. Wash the lime then use a microplane to peel the lime zest.
  3. Squeeze all the juice out of the lime into a measuring cup.
  4. Pour coconut water in the measuring cup (with the lime juice) until it reaches the ½ cup mark. You will use more or less coconut water depending on how much lime juice you have. Pour in Stevia.
  5. Blend in a high powered blender then carefully pour into your treat molds and freeze over night.
  6. To remove the ice pops from the mold, submerge the bottom of the molds in warm water being careful not to get the treats wet.

 

Related Posts Plugin for WordPress, Blogger...