Kala Chana Sweet Potato Soup

Shruti
Nov 3
4 min read

As the crisp air of fall settles in, the days grow shorter, and the leaves transform into a vibrant tapestry of oranges and reds. It's the perfect time to transition from light salads and cold dishes to comforting soups that warm our hearts and homes. There’s something incredibly soothing about a warm bowl of soup, and this recipe strikes the right balance between savory and subtly sweet. The tender kala chana pairs beautifully with the creamy texture of sweet potatoes, creating a satisfying dish that’s full of depth. The aroma of sautéed onions, garlic, and ginger fills the kitchen, inviting everyone to gather around the table. Adding a touch of lemon juice at the end brightens the flavors. In contrast, fresh cilantro adds a refreshing note that elevates this soup to a delightful experience—making it an ideal choice for nourishing your body during the cooler months.

Kala Chana Sweet Potato Soup: Benefits in a Bowl

This Black Chickpea and Sweet Potato Soup isn't just delicious; it’s a nutritional MVP. It's naturally vegan, gluten-free, and packed with incredible health benefits.

1. Black Chickpeas (Kala Chana): The Protein & Fiber Star

Plant-Based Protein: Kala Chana is an excellent vegetarian source of protein, essential for muscle repair and helping you feel full and satisfied.

Gut Health Hero: Like all legumes, these chickpeas are high in dietary fiber, promoting a healthy digestive system, stabilizing blood sugar, and supporting heart health.

2. Sweet Potato: The Nutrient Dynamo

Vision & Immunity: Sweet potatoes are famously rich in beta-carotene, which your body converts to Vitamin A—crucial for healthy vision and a robust immune system (hello, cold and flu season!).

Energy & Minerals: They provide complex carbohydrates for sustained energy, plus essential minerals like potassium and magnesium.

Turmeric, Ginger, & Garlic: The Anti-Inflammatory Trio

Natural Medicine: We're not just adding flavor; we're adding wellness! Turmeric contains curcumin, a powerful anti-inflammatory compound. Ginger and garlic are known for their immune-boosting and warming properties.

One of the best aspects of this Kala Chana and Sweet Potato Soup is how straightforward it is to make. With just a handful of ingredients and minimal prep time, you can have a nourishing meal ready in under an hour. Using an Instant Pot simplifies the cooking process even further, allowing you to achieve tender chickpeas and perfectly cooked vegetables without the fuss. So, grab your ingredients, cozy up in your favorite sweater, and let the aromas of this delightful soup fill your kitchen this fall. Enjoy every spoonful! This Black Chickpea and Sweet Potato Soup is the perfect antidote to a busy day and the ideal way to welcome the autumn season. It’s rich, earthy, gently spiced, and unbelievably easy to execute. It proves that wholesome, nourishing food doesn't require hours in the kitchen.

Serves: 4

Prep Time: 10 mins

Cooking Time:

Instant Pot: 25 mins (includes pressure build-up and release)

Stove top: 35–40 mins (including pressure cooking kala chana)

Total time :

Instant Pot: 35 mins

Stove top: 50 mins

Ingredients

· 1 cup kala chana (black chickpeas) – soaked overnight

· 1 medium sweet potato, peeled and cubed

· 1 small onion, finely chopped

· 2 cloves garlic, minced

· ½ inch ginger, grated

· 1 small tomato, chopped (optional)

· ½ tsp turmeric powder

· 1 tsp coriander powder

· ½ tsp black pepper powder

· ½ tsp garam masala (optional)

· 1 tsp oil or ghee

· 4 cups water or vegetable broth

· Salt, to taste

· Fresh cilantro, for garnish

· Lemon juice, to taste

Directions

Sauté Aromatics - Turn on Sauté mode in the Instant Pot or heat oil in a deep pan on the stove. Add onion, garlic, and ginger, and sauté until golden and fragrant. Stir in tomatoes, turmeric, coriander, black pepper, and salt for a few seconds.

2. Add Vegetables and Kala Chana - Add chopped sweet potato, tomato (if using), and soaked kala chana. Pour in about 4 cups of water or broth. Stir well to combine.

3. Pressure Cook or Simmer - In the Instant Pot, cancel Sauté, close the lid, and pressure cook on Manual for 20 minutes, then allow the pressure to release naturally for 10 minutes. On the stovetop, cook the soaked kala chana separately in a pressure cooker for 6–7 whistles or until soft, then add it to the vegetable mixture and simmer everything together for 5–7 minutes until the flavors blend.

4. Blend for Creaminess - Open the pot, check that the kala chana is tender, and partially blend the soup using an immersion blender (or blend a portion and return it to the pot) so it’s creamy but still textured.

Finish and Serve - Stir in garam masala and simmer for two more minutes on Sauté mode or low heat. Check the consistency. If you want a thinner consistency, add water. Adjust salt, finish with lemon juice, and garnish with fresh cilantro before serving warm.

Tip: Use orange, white, or golden sweet potatoes for the best texture and flavor — they cook up creamy and slightly sweet. Avoid purple sweet potatoes, as they tend to be drier and can make the soup less smooth.

References