instant pot moroccan chickpea stew

Instant pot Moroccan chickpea stew

 

AuthorSusan HowellCategoryDifficultyBeginner

There are lots of fantastic gadgets for your kitchen that can help make mealtimes healthy and quick. The Instant Pot has recently become a popular tool to make kitchen life easier and healthier at the same time. This recipe for Instant Pot Moroccan Chickpea Stew is full of protein and fiber. Plus, it incorporates a fall favourite – pumpkin!

Yields6 Servings
Prep Time30 minsCook Time30 minsTotal Time1 hr

Ingredients
 1 medium onion, chopped
 2-3 carrots, diced
 1 tbsp avocado oil
 4 celery stalks, diced
 5 cloves garlic, minced
 28 oz canned diced tomatoes, undrained
 1 tbsp ginger root, minced
 3 cups fresh pumpkin, peeled & diced
 1.50 tsp cinnamon
 1 medium sweet potato, peeled & diced
 1.50 tsp dried ground coriander
 38 oz canned chickpeas, drained
 1 tsp smoked paprika (or paprika)
 3 cups vegetable broth, low sodium
 2 tsp ground cumin
 8 cups baby spinach or kale, stems removed
 dash of salt and pepper
 8 oz Greek yogurt, plain
 ¼ cup dried apricots, chopped
 ½ cup pumpkin seed kernels
 1 cup fresh cilantro leaves

Instructions
1

Prepare, chop, measure all ingredients out in advance of starting cooking.

2

Turn Instant Pot cooker on and choose the saute option.

3

Add the avocado oil and chopped onion to the cooker. Stir often, cook 2-3 minutes.

4

Add minced garlic and ginger, ground cumin, coriander and cinnamon. Add smoked paprika or substitute with regular paprika. Add dash of salt and pepper. Stir and cook for about 1 minute.

5

Add apricots, carrots, celery, tomatoes and juice, diced pumpkin and potato, chickpeas, and vegetable broth. Stir to carefully combine ingredients in cooker.

6

Cancel the saute function.

7

Add the lid, turn to lock the pot carefully, and ensure you are following the manufacturer’s directions to seal your unit safely. Either cook at the manual setting at high for 20 minutes or at a bean and chili function setting.

8

Once the cooking is complete, allow the pressure and steam to fully release on the Instant Pot cooker, carefully following the directions for your device.

9

Once the steam has released, carefully remove the lid and give the stew a quick stir. Add the spinach or kale and stir to wilt and combine the leaves.

10

Serve warm with a suggested option of a heaping dollop of pumpkin seeds, Greek yogurt or sour cream and fresh cilantro.

Nutrition Facts

Serving Size 1

Servings 6


Amount Per Serving
Calories 341
% Daily Value *
Total Fat 11g17%
Saturated Fat 2g10%
Sodium 499mg21%
Total Carbohydrate 47g16%
Dietary Fiber 14g57%
Sugars 14g
Protein 18g36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

Ingredients
 1 medium onion, chopped
 2-3 carrots, diced
 1 tbsp avocado oil
 4 celery stalks, diced
 5 cloves garlic, minced
 28 oz canned diced tomatoes, undrained
 1 tbsp ginger root, minced
 3 cups fresh pumpkin, peeled & diced
 1.50 tsp cinnamon
 1 medium sweet potato, peeled & diced
 1.50 tsp dried ground coriander
 38 oz canned chickpeas, drained
 1 tsp smoked paprika (or paprika)
 3 cups vegetable broth, low sodium
 2 tsp ground cumin
 8 cups baby spinach or kale, stems removed
 dash of salt and pepper
 8 oz Greek yogurt, plain
 ¼ cup dried apricots, chopped
 ½ cup pumpkin seed kernels
 1 cup fresh cilantro leaves

Directions

Instructions
1

Prepare, chop, measure all ingredients out in advance of starting cooking.

2

Turn Instant Pot cooker on and choose the saute option.

3

Add the avocado oil and chopped onion to the cooker. Stir often, cook 2-3 minutes.

4

Add minced garlic and ginger, ground cumin, coriander and cinnamon. Add smoked paprika or substitute with regular paprika. Add dash of salt and pepper. Stir and cook for about 1 minute.

5

Add apricots, carrots, celery, tomatoes and juice, diced pumpkin and potato, chickpeas, and vegetable broth. Stir to carefully combine ingredients in cooker.

6

Cancel the saute function.

7

Add the lid, turn to lock the pot carefully, and ensure you are following the manufacturer’s directions to seal your unit safely. Either cook at the manual setting at high for 20 minutes or at a bean and chili function setting.

8

Once the cooking is complete, allow the pressure and steam to fully release on the Instant Pot cooker, carefully following the directions for your device.

9

Once the steam has released, carefully remove the lid and give the stew a quick stir. Add the spinach or kale and stir to wilt and combine the leaves.

10

Serve warm with a suggested option of a heaping dollop of pumpkin seeds, Greek yogurt or sour cream and fresh cilantro.

Instant pot Moroccan chickpea stew

Adapted from Simple Veganista