Instant Pot Moroccan Chickpea Stew
A vibrant Instant Pot Moroccan Chickpea stew with no oil and all the flavor. This recipe comes together in mere minutes, and there's minimal hands-on time. A vegan, soy-free and gluten-free recipe.
Prep Time15 minutes mins
Cook Time15 minutes mins
Total Time25 minutes mins
Course: Main/Stew
Cuisine: Moroccan, No Oil, nut-free, Soy-free
Diet: Gluten Free, Vegan, Vegetarian
Servings: 8 servings
Calories: 272kcal
- 2 ½ cups cooked or canned chickpeas, drained
- 1 large onion (finely chopped)
- 4 cloves garlic
- 1-inch piece ginger
- 2 medium carrots (diced)
- 4 potatoes (diced)
- 1 green pepper (diced)
- 25 cherry tomatoes, or 2 large tomatoes (cut cherry tomatoes in half and cut large tomatoes in a dice)
- 2 teaspoon ground coriander
- 1 teaspoon ground cumin
- ½ teaspoon turmeric
- 2 teaspoon dry thyme (can sub with 2 tablespoon fresh thyme)
- 2 ½ cups vegetable stock
- 2 tablespoon parsley (chopped)
- Lemon, green onions and cherry tomatoes for serving
- 2-4 tablespoons harissa paste
Soak the red chilies in water for about two hours. Drain and then toast on a hot, dry skillet until they start to darken. Add the garlic, cumin and coriander and toast until the seeds turn a couple of shades darker. Remove everything to a blender or food processor along with the vegetable stock and process into a fairly smooth paste. Set aside.
Put the liner in the Instant Pot and set to saute. Add ¼ cup of vegetable stock and when it is hot, add the onions, garlic and ginger with some salt. Saute until the onions soften. Add a quarter cup more of water if they start to stick.
Add the chickpeas, carrots, potatoes, tomatoes, coriander and cumin powders, thyme and turmeric into the Instant Pot. Stir to mix and add 2 cups of vegetable stock. Add salt to taste and mix it in.
Place the lid on the Instant Pot and set to pressure cook at high for 10 minutes. After cooking is done, wait 10 minutes and release the pressure manually.
Put the IP back on saute and stir in the harissa, a tablespoon at a time, until you reach the flavor and heat level you love.
Serve the chickpea stew hot over rice with wedges of lemon, spring onions and cherry tomatoes for a healthy, vibrant meal.
Calories: 272kcal | Carbohydrates: 54.8g | Protein: 11.6g | Fat: 2.7g | Potassium: 1671mg | Fiber: 13.3g | Sugar: 16.4g | Calcium: 80mg | Iron: 4.3mg