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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.

Moroccan Instant Pot Garbanzo Beans Stew

For more plant-based recipes, check out our collection of vegan Instant Pot recipes here. If you like Moroccan flavours, you might also like our lamb and potato stew recipe or our leg of lamb stew with dates and cinnamon.

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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

Scale

Ingredients

  • 1 large onion, chopped
  • 2 tablespoons olive oil
  • 5 cloves of garlic, finely chopped or crushed
  • 2 teaspoons ground cinnamon
  • 2 teaspoons ground cumin
  • ¼ teaspoon cayenne pepper or chilli
  • 2 heaped teaspoons paprika
  • 1 tin (400g) chopped tomatoes
  • 2 tins (400 g each) 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/ 5oz 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.

Pressure cooker chickpea stew with spinach and sun-dried tomatoes


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 Grabanzo Bean Stew With Spinach & Sun-Dried Tomatoes (Chickpea Stew) | #vegan #glutenfree #chickpeas #garbanzobeans #instantpot #pressurecooker #pressurecooking #instantpotrecipes

 

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11 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.

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