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Moroccan-Style Instant Pot Chickpea Stew

This vegan and gluten-free friendly Instant Pot chickpea stew is a delicious main meal full of Moroccan-influenced spices and flavours. Serve it over rice, couscous or with some crusty bread.


Instant Pot Chickpea Stew Moroccan Style (Vegan, Gluten-free)

This delicious Instant Pot chickpea stew (chickpeas are the same as garbanzo beans) is an adaptation from an original recipe in Viva! magazine. I used to make it on a stovetop, which normally took about 35-40 minutes, but decided to try it in the Instant Pot and it worked really well. The flavours developed just as well but in a much shorter time.

The stew can be served on its own with some toasted or fresh, crusty bread, or with a side of rice or couscous. It’s a healthy meal that is vegan and gluten-free friendly, with lots of fibre, plant protein and nutrients from tomatoes and spinach. It can be made ahead of time and we think it gets even better once it sits in the fridge overnight. It can also be frozen for later.

 

HOW TO MAKE INSTANT POT CHICKPEA STEW

You will find the full list of ingredients and instructions in the recipe card below but here are some step-by-step pics and cooking tips.

This Instant Pot stew is made with pre-cooked or canned chickpeas. You can cook dry chickpeas in your Instant Pot ahead of time as well (times are provided in the recipe). We also have a handy article on how to cook various beans and lentils in the Instant Pot here.

There are a few lovely seasonings and ingredients that give this stew so much flavour: warm spices such as cumin, paprika and coriander seeds, onions and garlic, sun-dried tomatoes (key ingredient!) and raisins or sultanas for sweetness.

The stew is also full of nutrient-dense spinach. If you’re vegan or plant-based, you will get a lot of protein and iron from this dish. And, even if you don’t love spinach, it incorporates well into the stew during cooking and it kinds of blends in with all other ingredients.

Pressure cooker chickpea stew with spinach and sun-dried tomatoes
Moroccan Instant Pot Garbanzo Beans Stew

 

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Instant Pot Chickpea Stew Moroccan Style (Vegan, Gluten-free)

Moroccan-Style Instant Pot Chickpea Stew

  • Author: Instant Pot Eats
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 4 1x
  • Category: Main
  • Method: Instant Pot
  • Cuisine: Moroccan

Description

This vegan and gluten-free friendly Instant Pot chickpea stew is a delicious main meal full of Moroccan-influenced spices and flavours. Serve it over rice, couscous or with some crusty bread.


Scale

Ingredients

  • 1 large onion, chopped
  • 2 tablespoons olive oil
  • 5 cloves of garlic, finely chopped or crushed
  • 2 teaspoons cinnamon powder
  • 2 teaspoons cumin powder
  • ¼ teaspoon cayenne pepper or chilli
  • 2 heaped teaspoons paprika powder
  • 1.52 cups (400g) chopped tinned omatoes
  • 2 tins (400 g each) canned chickpeas/garbanzo beans, drained and rinsed well
  • 2 tablespoons of raisins
  • 12 sun-dried tomatoes, chopped into pieces (use a knife or scissors)
  • 140 g/ 5 oz. washed baby spinach or a few lumps of frozen spinach)
  • 750ml (3+1/2 cups) vegetable stock  (made with a veggie stock cube or premade)
  • ½ teaspoon salt and some pepper, to taste
  • A handful of fresh cilantro or parsley leaves to serve

Instructions

  1. Turn the Instant Pot on and press the Sauté function key. Once slightly heated, add the onion and olive oil and cook for 2-3 minutes. Add the garlic and spices and stir through for 30 seconds. Add the rest of the ingredients and stir through. Press Cancel to stop the Sauté function.
  2. Pop the lid on top, lock it (making sure the steam valve is pointing to Sealing) and set the Instant Pot to Manual, HIGH, for 10 Minutes. After 3 beeps, the IP will start to build up the pressure and the cooking will begin. Once the timer goes off, allow 10 minutes for the pressure to release naturally, and then use a quick release to let off the rest of the steam (simply point the sealing valve to Venting).
  3. Open the lid and stir the stew. We like to let it sit for 5 minutes before serving it with some fresh herbs on top. You can serve a side of cooked rice, couscous or crusty bread with this stew.

Notes

For this stew recipe, we are using tinned, cooked chickpeas so the whole thing only takes 10 minutes on HIGH pressure. If you want to use dried garbanzo beans/chickpeas, we recommend to cook them first following these timings.

  • Dry cooking time: 35-40 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 10-15 minutes on high pressure in enough water to fully submerge the beans.
  • Then use the above recipe!

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Moroccan Inspired Instant Pot Garbanzo Bean Stew With Spinach

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15 Comments

  • Reply
    Jack
    October 25, 2018 at 12:30 pm

    We have been making this in India for centuries. This is a common dish and there is nothing “Moroccan” about it. You don’t need an Instant Pot to make it. My mom made it when she did not have time to cook and there was no Instant Pot then.

    • Reply
      instantpoteats
      October 28, 2018 at 10:16 am

      There are many similar dishes between Indian and Moroccan cuisines and yes, we have made it both on the stovetop and in the Instant Pot (which is quicker).

    • Reply
      Moroccan
      November 18, 2018 at 9:56 pm

      Are you giving one star because it’s not from India ? We also been making it for centuries in Morocco. And if you use dry chickpeas, it will take longer to cook so it’s not a quick meal .

    • Reply
      Brian
      November 26, 2018 at 5:16 am

      Sounds to me like Jack did not cook this recipe. Sad you are rating it without trying it. There is NOTHING you need an Instant Pot to make. Everything that can be made in an instant pot can be made without one.

  • Reply
    Al
    November 1, 2018 at 11:38 am

    This looks very good. I will probably try it this weekend. Do you have the nutritional information for this dish?

    • Reply
      instantpoteats
      November 4, 2018 at 11:52 am

      Not at the moment but planning to add it in the future.

  • Reply
    Tara
    November 29, 2018 at 9:17 pm

    This is really delicious! I have tried several Moroccan soups/stews and this one is hands down my favourite. The only change I made was to add a few dried apricots. Thanks!

  • Reply
    Shae
    December 12, 2018 at 11:16 pm

    Are the sun dried tomatoes dried or canned? I purchased dried sun dried tomatoes and now I’m worried about whether I should add more liquid…

    • Reply
      instantpoteats
      January 28, 2019 at 1:01 am

      We used sun-dried tomatoes preserved in oil but you can also use the dried version. The liquid will come from tinned tomatoes and stock, not the sun-dried tomatoes 🙂 They are there for the wonderful flavor.

  • Reply
    Ronil
    January 27, 2019 at 7:42 pm

    Delicious recipe which everyone in the family loved! Thank you so much for sharing it. I shared my experience here: https://www.trylearngrow.com/2019/01/27/vegan-moroccan-chickpea-stew/

    • Reply
      instantpoteats
      January 28, 2019 at 12:50 am

      Glad you liked it! Thanks for sharing your own creation of our recipe.

  • Reply
    Ann
    October 7, 2019 at 6:23 pm

    This is excellent! I made it exactly as the recipe states. Really delicious.

    • Reply
      instantpoteats
      October 8, 2019 at 11:53 am

      Thanks, Ann. Glad you enjoyed it 🙂

  • Reply
    Rhonni
    October 23, 2019 at 2:00 pm

    Way more of a soup than a stew. Adding cooked rice at the end was a necessity. Very tasty.

  • Reply
    David Bond
    November 4, 2019 at 4:14 am

    Great taste! The only thing I did different was use homemade mushroom vegetable broth because I had it in the freezer. I don’t care where it comes from it tastes great. Will definitely make it again!!!

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