Instant Pot Chickpea Stew Recipe
Description
This Instant Pot Chickpea Stew is a hearty and delicious vegan stew that is easy to make and packed with flavor. It is made with chickpeas, tomatoes, onions, garlic, carrots, and spices. The result is a delicious stew that is perfect for a cozy night in or meal prepping for the week. This stew is vegan and gluten-free, and it can easily be made oil-free as well. The best part is that it comes together in just 30 minutes and is made in one pot, making clean-up a breeze.
Prep Time
This Instant Pot Chickpea Stew is incredibly easy to make and requires minimal prep time. All you need to do is chop the onion, carrots, and garlic. You can also prepare the spices beforehand if you like. Once all the ingredients are prepped, the stew comes together in just a few minutes.
Cook Time
This Instant Pot Chickpea Stew comes together in just 30 minutes. It is cooked on the high-pressure setting for 8 minutes and then allowed to naturally release the pressure for 10 minutes. Once the pressure is released, you can add the spinach, stir, and serve.
Ingredients
- 1 onion, diced
- 2 carrots, diced
- 3 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes
- 1 can (14.5 ounces) chickpeas, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 2 cups vegetable broth
- 2 cups fresh spinach, chopped
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
Instructions
1. Set the Instant Pot to the sauté setting and heat the onion, carrots, and garlic for 5 minutes. Add a few tablespoons of water if the vegetables start to stick to the bottom of the pot.
2. Add the diced tomatoes, chickpeas, and spices. Stir to combine.
3. Add the vegetable broth and stir.
4. Secure the lid and set the Instant Pot to high pressure for 8 minutes. Make sure the pressure valve is set to sealing.
5. When the cooking time is done, allow the pressure to naturally release for 10 minutes.
6. Release any remaining pressure and open the lid.
7. Add the spinach and stir to combine.
8. Add the lemon juice and season with salt and pepper to taste.
9. Serve warm with your favorite toppings. Enjoy!
Equipment
To make this Instant Pot Chickpea Stew, you will need an Instant Pot, a cutting board, a knife, and measuring spoons.
Notes
This recipe can easily be made oil-free by omitting the oil in the first step. You can also add extra vegetables if you like, such as bell peppers, sweet potatoes, or squash. This stew can be stored in an airtight container in the refrigerator for up to 5 days.
Nutrition: Per Serving
Calories: 278, Fat: 2g, Carbohydrates: 45g, Protein: 12g, Fiber: 9g
Recipe Tips
If you are short on time, you can use pre-chopped vegetables and canned chickpeas to save time. You can also use frozen spinach instead of fresh. To add extra flavor, try adding a tablespoon of tomato paste along with the tomatoes. For a heartier stew, add a can of drained and rinsed black beans or lentils. To make this stew spicier, add some hot sauce or a pinch of cayenne pepper.
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