Dump And Start Instant Pot Moroccan Chickpea Stew {Gluten Free, Vegan}

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The easiest ever, best and creamiest Dump and Start Instant Pot Chickpea Stew is just a few ingredients and minimal effort away. Comfort food, quick weeknight dinners and lazy lunches is at your fingertips with this awesome Moroccan Harira.

Suitable for vegan and gluten free diets. Post Includes Weight Watchers points.

This nourishing Instant Pot Chickpea Stew is a warm, fragrant and oh-so-comforting dish.

Now what makes this Instant Pot Moroccan Chickpea Stew awesome is that it is an easy dump and start recipe with absolutely minimal prep. Aren’t these just the best ever recipes?! Because you can simply add the ingredients, set the Instant Pot, and then just walk away. That’s all there is to it!

Basically, this Instant Pot Chickpea Soup starts with 2 main ingredients aka chickpeas and tomatoes. To these two we add fragrant spices like cinnamon, cumin, coriander and smoked parika to pull it all together into one delectable Moroccan dish.

Chef’s tip => make sure your canned chickpeas are ones that are packed in water so the only flavors you add to your Instant Pot Moroccan Harira soup are the ones you want to.

I love how this chunky hearty soup is packed full of veggies and protein in every fragrant bite. This makes it perfect for a cozy comfort food soup moment, work lunches, potlucks, winter warmers and very quick weeknight dinners.

#winningatthisdinnerthing.

So, are you ready to find out just how simple it is to make chickpea stew instant pot? Gather up your ingredients and I will show you……

How To Make Instant Pot Chickpea Stew 

  1. Add all of the ingredients, into the Instant Pot insert and don’t mix (keep the tomato at the top to avoid the burn notice).
  2. Cover your Instant Pot, set the vent to ‘sealing’, select high pressure and set the timer to 8 minutes.
  3. When done, allow the Instant Pot to undergo a natural pressure release for 10 minutes, and then quick pressure release the rest.
  4. Switch off, open the lid and serve the Instant Pot Chickpea Stew topped with fresh chopped parsley.
image collage showing steps for making Instant Pot Chickpea Stew

Instant Pot Moroccan Harira Soup Tips

  • You can easily swap in other beans like black eyed beans or borlotti bean for the chickpeas.
  • Add more or less spice to suit your personal taste.
  • If you want a thinner stew, add 1/2 to 1 more cup of stock. For a thicker stew reduce the liquid.
  • You can start with fresh juicy tomatoes. Just dice them up small before cooking and remember to put the tomatoes at the top.
  • You can freeze Instant Pot Chickpea Soup for easy meal prep. Freeze in individual portions or freeze all of it at once. You can use freezer-safe bags, plastic containers, etc.

Instant Pot Chickpea Stew Variations

The beauty of this dish is that it is highly adaptable to whatever veggies you have around. So you could add diced sweet potato, pumpkin, butternut squash or potatoes.

If you like heat, then feel free to add some harissa paste, chili paste or spiced chipotle paste.

You can also add in quick-cook veggies or greens like spinach, arugula, peas and sugar snap peas at the end, allow them to wilt and then serve.

You can totally start with dried garbanzo beans instead of canned chickpeas. Simple cook them in the Instant Pot following the instructions below and you are good to go.

a bowl of Moroccan chickpea stew set in front of the instant pot

Instant Pot Chickpea Stew Meal Prep

This Dump and Start Instant Pot stew recipe is an ideal meal prep solution. Whip up a batch at the beginning of the week and portion into individual serving size meal prep containers.

Then just store in the fridge to pack in lunch boxes or grab when you need a quick, yet satisfying meal on the go. Easy (chick)peasy!

glass meal prep container filled with instant pot chickpea stew

How to Freeze Instant Pot Chickpea Stew

  • Let the soup cool down then transfer into these very handy Ziploc freezer bags.
  • Squeeze out all the extra air and seal the bags.
  • Label the bags and then lay them flat in the freezer.
  • Store the soup in the freezer for 3 months.

How to Thaw Instant Pot Chickpea Soup

  • Remove the soup from the freezer the night before needed and let it thaw in the fridge.
  • For a faster thaw, you can add the bagged soup into a microwave and thaw according to the microwave’s instructions.
  • Transfer the thawed soup into a bowl and reheat in a microwave.
  • Or transfer the thawed soup into a saucepan and reheat over low to medium heat.

Cooking Your Moroccan Harira Soup With Dried Chickpeas

  1. Place chickpeas and 1/2 teaspoon of sea salt inside the Instant Pot insert. Add enough water to cover by 1 inch.
  2. Put the lid on the Instant Pot, lock, and set the value to sealing (not venting) position. Set to manual pressure / high pressure for 40 – 45 minutes, depending on how old your chickpeas are. Note that you will need to cook older chickpeas longer to reach the desired softness. I recommend cooking for 45 minute the first time to see how they turn out, then adjusting as needed the next time.
  3. When cook time is finished, allow for a full natural pressure release. Remove your instant pot chickpeas and drain.
close up view of instant pot chickpea stew in a ceramic bowl

Instant Pot Moroccan Harira Soup

All the reasons why you’ll love this…….

  • It is quick and easy to whip up with everyday ingredients.
  • You’ll need only a few pantry ingredients to whip up this comfort food staple.
  • Plus, you can easily triple or quadruple the recipe to feed a crowd
  • This dish is packed full of lovely lean and filling protein from the chickpeas.
  • Instant Pot stew is super adaptable – see some suggestions below.
  • Chickpea stew is suitable for both gluten free and vegan diets.

What To Serve With Instant Pot Chickpea Soup

Instant Pot Broccoli.

Easy Instant Pot Quinoa.

Instant Pot Whole Chicken.

The Best Ever Instant Pot Chicken Breast.

Instant Pot Moroccan Chickpea Stew Weight Watchers Points

There are 0 (zero!) Freestyle SmartPoints in one serving of Instant Pot Moroccan Chickpea Stew.

Other Instant Pot Recipes You Might Like

Instant Pot Moroccan Split Pea Soup.

Dump and Start Instant Pot Curried Carrot Soup.

Instant Pot Pumpkin Soup.

Instant Pot Corn Chowder.

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WHAT THIS INSTANT POT RECIPE BINDER INCLUDES:

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Thank you for reading my Pressure Cooker Chickpea Stew recipe. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for visiting Recipes from a Pantry, UK food blog.

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Print Recipe
5 from 3 votes

Instant Pot Moroccan Chickpea Stew

Dump & Start Instant Pot Chickpea Stew is easy to make and full of delicious Moroccan flavors.
Prep Time5 minutes
Cook Time8 minutes
Course: Dinner, Lunch, Main Course
Cuisine: American, Moroccan, Western
Servings: 8
Calories: 191kcal
Author: Bintu Hardy

Ingredients

Instant Pot Chickpea Stew Ingredients

  • 3-4 cups (750ml -1L) vegetable stock
  • 28 oz (800g) COOKED chickpeas rinsed and drained
  • 2 carrots chopped into bite-sized pieces
  • 3 celery stalks diced
  • 4 green onions (spring onions), sliced
  • 1 bell pepper deseeded and cut into big cubes
  • 14 oz (400g) finely chopped tomatoes
  • 1 tsp ground cinnamon
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp minced ginger
  • salt to taste
  • black pepper to taste

Instructions

Instructions

  • Add all of the ingredients into the Instant Pot insert, but don not mix!
    *Make sure to keep the tomatoes on the top to avoid a burn notice.*
  • Cover your Instant Pot, turn the valve to ‘sealing’ position, select high pressure and set the timer to 8 mins.
  • When done, allow for a natural pressure release of 10 mins, and then quick pressure release the rest.
  • Switch off and open the lid.
  • Serve your Instant Pot Chickpea Stew topped with fresh chopped parsley.
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Notes

  • You can easily swap other beans like black eyed beans or borlotti bean for the chickpeas.
  • Add more or less spice to your taste.
  • If you want a thinner stew add 1/2 to 1 more cup of stock. For a thicker stew reduce the liquid
  • You can start with fresh juicy tomatoes. Just dice them up small before cooking and remember to put the tomatoes at the top.
  • You can freeze Instant Pot Chickpea Soup for easy meal prep. Freeze in individual portions or freeze all of it at once. You can use freezer-safe bags, plastic containers, etc.
This contains contains zero Blue Plan SmartPoints WW points!
 
 
 
 

Nutrition

Calories: 191kcal | Carbohydrates: 34g | Protein: 10g | Fat: 3g | Saturated Fat: 1g | Sodium: 444mg | Potassium: 489mg | Fiber: 9g | Sugar: 8g | Vitamin A: 3476IU | Vitamin C: 27mg | Calcium: 79mg | Iron: 4mg

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