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.
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.
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.Print
- 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
- 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.
- 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).
- 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.
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!