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How To Make Instant Pot Middle East Chickpea Stew

Chickpeas are rich in minerals, vitamins, and fiber. They are also an excellent source of protein, making them an integral part of a vegan diet. And the best part - it's amazingly delicious. Eat this dish with a plate of jasmine rice, and you'll wonder why you ever ate meat in the first place! 

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What Are Chickpeas?


Chickpeas, also known as garbanzo beans in Europe, are light-colored round legumes with a nutty flavor. You can either buy them dry and cook them yourself or purchase canned chickpeas.

Are Chickpeas Good For You?


Chickpeas have many health benefits! High in protein, they make a great addition to vegetarian or vegan meals. They also help to reduce blood sugar, improve digestion, lower cholesterol and reduce inflammation. Chickpeas have a great source of minerals like magnesium, iron, antioxidants, and essential vitamins.


Can You Eat Chickpeas Everyday?


Yes, you can eat chickpeas daily! One cup of chickpeas is the recommended serving size. Eating one serving a day of legumes like chickpeas, lentils, and beans has been proven to reduce the risk of cardiovascular diseases.

Can I Eat Chickpeas From The Can?


Yes! Canned chickpeas are cooked and can be used straight from the can. If you want to reduce the sodium level of canned chickpeas, you can drain and rinse them before use. 


You can also choose to cook dried chickpeas instead of using canned chickpeas. To soften them and make them more digestible, you can soak the chickpeas overnight before cooking.


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VHow To Make Instant Pot Middle East Chickpea Stew

How To Make Instant Pot Middle East Chickpea Stew

Yield: 1-2
prep time: 10 M cook time: 30 M total time: 40 M


  • 1/2 cup of "organic garbanzo beans (chickpeas)", drained and rinsed
  • 2-3 large potatoes, peeled, chopped into 1.5-inch pieces
  • 3-4 carrots, medium-sized, peeled, chopped into 1-inch pieces
  • Oil or oil spray
  • 1 onion, chopped roughly
  • 1 tsp cumin seeds
  • 1 tsp fennel seeds
  • 1 tsp dried lime powder
  • ½ - 1 tsp chili powder
  • ½ tsp turmeric
  • 1 tsp ground coriander
  • 1, 14 oz chopped tomatoes can
  • 1 tbs tomato purée
  • 1 cube vegetable stock
  • 1-2 tbs harissa, according to your taste
  • "Salt" and "pepper" to taste
  • Fresh coriander/parsley to garnish


How To Make Instant Pot Middle East Chickpea Stew

  1. Soak the chickpeas in lots of water for 4 - 12 hours. Rinse thoroughly and drain when done.
  2. Put the Instant Pot into sauté mode, and pour/spray the oil.
  3. Put in the onions, stir well for 2 minutes, and then put in all the spices.
  4. After mixing for a bit, put in the canned as well as the pureed tomatoes. Also, pour in ½ can of water from the tomato can.
  5. Put the chickpeas, potatoes, and carrots into the Instant Pot. Crumble stock cube and add it in, stirring well, and pushing the veggies into the liquid.
  6. Seal the lid, and cook under high pressure for 10 minutes.
  7. Perform a quick pressure release.
  8. Give the food a good stir, adjust the seasoning, and add harissa according to your taste.
  9. Garnish with fresh coriander or parsley, and serve.
meat alternatives, healthy transition, chickpea stew, vegan chickpea middle east stew, gluten free
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