Chickpea Vegetable Stew in the Instant Pot

My take on a recipe found on the Instant Pot web site.  It could just as easily be done on a stovetop!

Pictures of ingredients and finished stew

Making Chickpea Vegetable Stew using chickpeas done in the Instant Pot

Serve over top of whole wheat couscous or brown rice.

Sauté in the Instant Pot:

        • 1 Tbsp butter (use olive oil if you want it to be vegan)
        • 1 large onion, diced (about 1.5 cups)
        • 1 large carrot, diced (about .5 to 1 cup)
        • 4 cups cauliflower florets
        • 1 red bell pepper, seeded and diced
        • 1 green bell pepper, seeded and diced
        • big handful of green beans, cut into bite-sized pieces
        • 1 Tbsp fresh ginger, minced
        • 1 Tbsp fresh garlic, minced

When onion is translucent, add and sauté the spices until they are fragrant:

        • 1 Tbsp ground coriander
        • 1 Tbsp ground cumin
        • 1.5 tsp smoked paprika
        • 1/4 tsp Indian red chilli powder, or cayenne
        • 2 tsp turmeric
        • 2 tsp kosher salt

Turn off sauté and add to the Instant Pot:

        • 2 or 3 cans chickpeas, rinsed and drained
        • 1 28oz can stewed tomatoes, drained and cut up with scissors
        • 1 can coconut milk, 13.5oz

Stir gently to mix.  Put the lid onto the Instant Pot, and select “Soup”, reducing the cook time to 10 minutes.  Do a quick release when the time is up. 

If desired, add a handful of:

  • cilantro, finely chopped
  • toasted cashews or other nuts, chopped (can also use as garnish)

And stir. Taste and adjust for seasonings.

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Filed under dinner, food, Main Course, Protein, Vegetarian (lacto/ovo), whole food

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