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.
- 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 teaspoon coriander seed powder (this one is optional if you don’t have it)
- 1.5 –2 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)
- A pinch of 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!
- Serving Size: 2 cups
- Calories: 421
- Sugar: 27.5 g
- Sodium: 882.2 mg
- Fat: 12.4 g
- Saturated Fat: 1.6 g
- Carbohydrates: 69.8 g
- Fiber: 16.6 g
- Protein: 17.2 g
- Cholesterol: 0 mg
Keywords: Instant Pot, Chickpeas, Moroccan, Stew