This Instant Pot Mediterranean Chickpea Stew is a true weeknight hero, bringing vibrant flavors and wholesome ingredients together in one pot.
It’s a hearty and healthy vegan Moroccan stew that’s perfect for a family-friendly meal, offering a delicious way to enjoy plant-based eating without sacrificing taste or satisfaction.
You’ll love how quickly this comes together, making it an ideal choice for busy evenings when you want something nourishing and flavorful on the table without a lot of fuss. It’s packed with aromatic spices and tender vegetables, ensuring every spoonful is a delight.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
Instant Pot Mediterranean Chickpea Stew
- Total Time: 35-40 minutes
- Yield: 4-6 servings 1x
Description
This Instant Pot Mediterranean Chickpea Stew is a true weeknight hero, bringing vibrant flavors and wholesome ingredients together in one pot. It’s a hearty and healthy vegan Moroccan stew that’s perfect for a family-friendly meal, offering a delicious way to enjoy plant-based eating without sacrificing taste or satisfaction. You’ll love how quickly this comes together, making it an ideal choice for busy evenings when you want something nourishing and flavorful on the table without a lot of fuss. It’s packed with aromatic spices and tender vegetables, ensuring every spoonful is a delight.
Ingredients
Instructions
1. Set your Instant Pot to the “Saute” function. Add the olive oil. Once hot, add the chopped onion and cook for 3-5 minutes until it softens and becomes translucent. Stir in the minced garlic, ground cumin, ground coriander, ground turmeric, and cayenne pepper (if using). Cook for another minute, stirring constantly, until the spices are fragrant.
2. Pour in about 1/4 cup of the vegetable broth and use a wooden spoon to scrape up any browned bits from the bottom of the pot. This is important to prevent a “Burn” notice and ensures all the flavor is incorporated.
3. Add the diced tomatoes (undrained), rinsed and drained chickpeas, diced sweet potato, remaining vegetable broth, and chopped dried apricots to the Instant Pot. Stir everything gently to combine. Do not stir too vigorously after adding the tomatoes, as this can sometimes contribute to a “Burn” notice.
4. Secure the lid on your Instant Pot and make sure the sealing valve is in the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cooking time for 10 minutes on high pressure.
5. Once the cooking cycle is complete, allow for a natural pressure release for at least 10 minutes. This means you do nothing and let the pressure come down on its own. After 10 minutes, carefully switch the sealing valve to the “Venting” position to release any remaining pressure.
6. Carefully remove the lid. Stir the stew well. Taste and season with salt and black pepper as needed. Garnish generously with fresh chopped cilantro before serving.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: main dish
- Method: pressure cooking
- Cuisine: mediterranean
Nutrition
- Serving Size: 1.5 cups
Keywords: chickpea stew, instant pot, mediterranean, vegan, healthy, moroccan, weeknight meal, plant-based, easy, one pot
What You’ll Love About This Quick And Easy Recipe
This Instant Pot Mediterranean Chickpea Stew is a game-changer for anyone looking for a wholesome, flavorful, and incredibly easy meal. It’s perfect for busy parents, health-conscious individuals, or anyone who appreciates a delicious, fuss-free dinner. The beauty of this recipe lies in its simplicity and the depth of flavor achieved with minimal effort, thanks to the magic of the Instant Pot. It’s naturally vegan, gluten-free (if using gluten-free broth), and packed with fiber and nutrients, making it a fantastic option for a healthy lifestyle. Serve it as a comforting main course on a chilly evening, or enjoy it for a light yet satisfying lunch. It’s also excellent for meal prep, as the flavors tend to deepen overnight.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this stew is straightforward, focusing on pantry staples and fresh vegetables that are easy to find. The combination of spices creates that signature Moroccan flavor profile, while the chickpeas and vegetables provide a satisfying texture and nutritional boost. Don’t worry if you don’t have every single ingredient; many can be swapped out for similar items you might already have on hand.
INGREDIENTS:
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper (optional, for a little heat)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 large sweet potato, peeled and diced into 1-inch cubes
- 4 cups vegetable broth
- 1/2 cup dried apricots, chopped
- 1/4 cup fresh cilantro, chopped (for garnish)
- Salt and black pepper to taste
For simple substitutions, if you don’t have fresh garlic, a teaspoon of garlic powder can work in a pinch. If you prefer a milder flavor, omit the cayenne pepper. You can also use fire-roasted diced tomatoes for an extra layer of smoky flavor. When it comes to vegetable broth, any good quality brand will do, just be mindful of sodium content if you’re watching your salt intake. Feel free to adjust the amount of sweet potato based on your preference; you can add more or less without significantly impacting the recipe.
Time Needed From Start To Finish
This recipe is designed for speed and efficiency, making it ideal for a quick weeknight dinner. The Instant Pot does most of the heavy lifting, significantly cutting down on cooking time compared to traditional stovetop methods.
- Preparation Time: 15 minutes
- Active Cooking Time (Instant Pot): 10 minutes (plus pressure build-up and release)
- Total Time: Approximately 35-40 minutes
How To Make It Step By Step With Visual Cues
Creating this flavorful stew in your Instant Pot is incredibly simple. Follow these steps for a perfect, comforting meal every time.
- Sauté Aromatics: Set your Instant Pot to the “Sauté” function. Add the olive oil. Once hot, add the chopped onion and cook for 3-5 minutes until it softens and becomes translucent. Stir in the minced garlic, ground cumin, ground coriander, ground turmeric, and cayenne pepper (if using). Cook for another minute, stirring constantly, until the spices are fragrant.
- Deglaze the Pot: Pour in about 1/4 cup of the vegetable broth and use a wooden spoon to scrape up any browned bits from the bottom of the pot. This is important to prevent a “Burn” notice and ensures all the flavor is incorporated.
- Add Remaining Ingredients: Add the diced tomatoes (undrained), rinsed and drained chickpeas, diced sweet potato, remaining vegetable broth, and chopped dried apricots to the Instant Pot. Stir everything gently to combine. Do not stir too vigorously after adding the tomatoes, as this can sometimes contribute to a “Burn” notice.
- Pressure Cook: Secure the lid on your Instant Pot and make sure the sealing valve is in the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cooking time for 10 minutes on high pressure.
- Natural Release: Once the cooking cycle is complete, allow for a natural pressure release for at least 10 minutes. This means you do nothing and let the pressure come down on its own. After 10 minutes, carefully switch the sealing valve to the “Venting” position to release any remaining pressure.
- Season and Serve: Carefully remove the lid. Stir the stew well. Taste and season with salt and black pepper as needed. Garnish generously with fresh chopped cilantro before serving.
Easy Variations And Serving Ideas That Fit Real Life
This Instant Pot Mediterranean Chickpea Stew is wonderfully versatile and can be adapted to suit various tastes and occasions.
- Make it Heartier: For an even more substantial meal, consider adding a cup of cooked quinoa or brown rice directly into the stew after cooking, or serve it over a bed of your favorite grain.
- Add More Veggies: Feel free to toss in other quick-cooking vegetables like baby spinach (stir in at the end until wilted), bell peppers (add with the sweet potatoes), or even a handful of frozen peas during the last minute of cooking.
- Kid-Friendly Tweaks: If your kids are sensitive to spice, omit the cayenne pepper entirely. You can also dice the sweet potatoes into smaller, bite-sized pieces to make them more appealing. Serving it with a side of warm pita bread for dipping can also be a hit.
- Party or Buffet Serving: This stew holds up beautifully in a slow cooker on a “warm” setting for potlucks or gatherings. Offer a variety of toppings like extra fresh cilantro, a dollop of dairy-free yogurt, or a sprinkle of toasted slivered almonds.
- Optional Toppings and Dips: Beyond cilantro, consider a swirl of tahini, a squeeze of fresh lemon juice, or a sprinkle of za’atar for an extra layer of flavor. A side of warm crusty bread, pita, or couscous is perfect for soaking up the delicious broth.
Common Slip-Ups And How To Avoid Them
Even simple Instant Pot recipes can have a few pitfalls. Knowing these common mistakes can help ensure your stew turns out perfectly every time.
- Not Deglazing Properly: One of the most frequent Instant Pot errors is not scraping the bottom of the pot after sautéing. Any browned bits left stuck to the bottom can trigger a “Burn” notice. Always add a splash of liquid (like broth) and use a wooden spoon to scrape thoroughly.
- Over-Stirring After Adding Tomatoes: While it seems counterintuitive, stirring tomatoes too much at the bottom of the pot can sometimes contribute to a “Burn” message because their acidity can cause them to stick. It’s best to add them and other liquids, then give a gentle stir to combine rather than vigorously mixing them into the very bottom layer.
- Incorrect Pressure Release: For stews with vegetables, a natural pressure release (NPR) is often recommended, or at least a partial NPR, to prevent foamy liquids from spewing from the valve and to allow the ingredients to settle and absorb flavors. A quick release can sometimes result in tougher vegetables or a less cohesive stew. Follow the recipe’s recommendation for release type.
- Forgetting to Rinse Chickpeas: Canned chickpeas come packed in a liquid that can be quite salty and starchy. Rinsing and draining them thoroughly improves the flavor and texture of your stew.
- Under-Seasoning: Don’t forget to taste and adjust the seasoning (salt and pepper) at the very end. Pressure cooking can sometimes mute flavors, so a final adjustment is often necessary to bring out the best in the dish.
How To Store It And Make It Ahead Without Ruining Texture
This Instant Pot Mediterranean Chickpea Stew is fantastic for meal prep and stores beautifully, often tasting even better the next day as the flavors meld.
- Storing Leftovers: Once cooled completely, transfer the stew to an airtight container. It will keep well in the refrigerator for up to 4-5 days.
- Freezing for Later: This stew freezes exceptionally well. Allow it to cool completely, then portion it into freezer-safe containers or heavy-duty freezer bags. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: To reheat, simply warm the stew gently on the stovetop over medium-low heat until heated through, stirring occasionally. You can also reheat individual portions in the microwave. If
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
