This healthy and Hearty Instant Pot Chickpea Stew is a warming vegetarian recipe simply made using few ingredients. Perfect for a meatless night, this easy chickpea stew is a filling meal that will surely become a new favorite!

Instant Pot Chickpea Stew

If you own an Instant Pot and you are crazy obsessed with it (like me), then you’re probably feeling somewhat guilty for trading it for the grill all summer long. Worry not, it probably needed a rest. Dust it off and wipe your guilty tear because INSTANT POT season is here!

While a lot of you have become quite the experts and even earning the title of “pot heads”, I often run into a bunch of folks who are rather frustrated and can’t figure out this thing. So I decided to make something super easy, sooooo easy, even my child can do!

This Instant Pot Chickpea Stew is hands down the eeeeeasist recipe I’ve even made! Oh, and it’s so tasty too!!

Looking for other tasty INSTANT POT recipes?

Find them all here:

Instant Pot Quinoa Fried Rice

Instant Pot Soy-Free Asian Salmon 

Instant Pot Three Cheese Mac and Cheese

Instant Pot New England Clam Chowder (Light)

Instant Pot Chickpea Stew
Instant Pot Chickpea Stew

First of all, this Instant Pot Chickpea ‘Stew’ is made with very few ingredients. Sometimes a long list of ingredients can be intimidating, so take this bit of weight off your shoulder.

But before we go any further can we just clarify something…

What’s the difference between SOUP and STEW?

While soup and stew are based on the same foundation, one thing sets them apart. Soups have much more liquid, and stews usually contain much less.

Moving on…

If you never cooked with raw chickpeas before, don’t freak out and DON’T use canned chickpeas. It won’t work for this recipe and I pinky promise it will be easy.

DO, soak the chickpeas overnight! Got it? It will reduce the amount of cooking time dramatically!

Instant Pot Chickpea Stew

You are basically making this Instant Pot Chickpea Stew with two ingredients (at first). Chickpeas and diced tomatoes!

I actually used a homemade diced tomato sauce with tomatoes from my garden. Quite a treat! I recommend you choose a sauce that has added flavor like this one. Or find it in the list of ingredients below.

When the chickpea is done cooking and all pressure has been naturally released, you add in the kale and season to taste. So simple!!

Toppings are always a must, so anything from extra seasoning (ex. red pepper flakes, fresh herbs) to grated parmesan cheese and muffin crumbs are absolutely delicious!


Instant Pot Chickpea Stew
4.75 from 4 votes

Instant Pot Chickpea Stew

by Silvia Ribas
Healthy and Hearty Instant Pot Chickpea Stew, made with few ingredients and a whole lot of flavor!
Cook: 16 minutes
resting time: 5 minutes
Total: 16 minutes
Servings: 8 servings

Ingredients 

  • 1 lb dried chickpeas, soaked overnight
  • 3 14oz cans diced tomato sauce, with added flavor
  • 3 cups fresh kale, cored and chopped
  • 1 pinch sea salt and pepper, to taste
  • 1/2 tsp red pepper flakes

Instructions 

  • Place chickpeas in a large bowl and cover with cold water. Soak overnight 12-24 hours. If during this time the level of water go down, add more water enough to cover the chickpeas.
  • The next day, drain and rinse chickpeas. Add to instant pot. Also add cans of diced tomato sauce and give it a quick stir.  Cover the Instant pot and turn venting valve into lock position. Cook on high pressure for 16 minutes. When done, allow for natural pressure release (NPL). 
  • When all pressure has been release, unlock the lid open and add chopped kale. Season with salt and pepper to taste and finally add in red pepper flakes. Stir to combine, make sure the kale is submersed. Place cover back on and let it sit for 5 minutes  before serving. 
  • When serving, be sure to add flavorful toppings such as herbs, grated parmesan cheese, muffin crumbs or whatever you like. 

Nutrition

Calories: 219kcal | Carbohydrates: 37g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 32mg | Potassium: 623mg | Fiber: 10g | Sugar: 6g | Vitamin A: 2587IU | Vitamin C: 32mg | Calcium: 98mg | Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: Chickpeas, Instant Pot, Stew
Course: Soup, Stew
Cuisine: American
Like this? Leave a comment below!
Instant Pot Chickpea Stew
Instant Pot Chickpea Stew

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Hi! I’m Silvia.

My goal is to make cooking simple and enjoyable.

Garden in the Kitchen is full of easy and balanced recipes for busy families. Classics get a healthier twist with additions of veggies or alternative ingredients.

I hope my recipes will inspire you to cook more home meals and above all have fun in the kitchen!

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16 Comments

  1. Such an amazing stew for the colder weather!! Love that chickpeas and so easy to make. Such great flavors! I’m pinning for later!

  2. Can I make this on the stove. I only have a rice maker but not sure either if I can make it there. ๐Ÿค”

    1. You can definitely make this Chickpea Stew on stovetop, just know that it will take at least twice as long. I am not sure how long exactly as I havenโ€™t tried this method but you just keep on checking. Also, you may need o add some type of broth (like chicken or vegetable broth) so it has enough liquid to cook properly. On stove top the liquid evaporates quickly and easily, never let it get too low, there should be enough liquid to cover the chickpeas. Hope this helps ๐Ÿ™‚

  3. love chick peas, I will cook it on my stove (Don’t have an instant Pot),love your recipes easy and delicious, thank you for sharing, keep up the good work.

    1. If you are using canned chickpeas you may not need to cook in the instant pot at all. 15 minutes on stove top, should be fine. But if you really want to use the instant pot for this, I would co 1-2 minutes total, then follow instructions accordingly for either stove top or instant pot. Hope this helps!

    1. Hi Jessica, I am glad you asked. This chickpea stew is as simple as you see in the recipe, yet delicious very fulfilling. However, I had several people asking the same question, and perhaps feeling the need to add some type of meat and vegetable to it. So I started a conversation in a facebook community (instant pot group), and half of the people are just fine with it the way it is, and the other half wishes for more flavor, texture and meat. So I will be making a second chickpea stew recipe with added meat (probably sausage) and another veggie. So I recommend that you try this one for now, see what you think and come back to check out the new recipe (next week) to see which you like best. Thanks for asking, and thanks for stopping by ๐Ÿ™‚

  4. Hi Silvia. I really am enjoying your Instant Pot Chickpea Stew. The “this one” link pointed to the tomatoes you suggest, Muir Glen Organic Diced San Marzano Style Canned Tomatoes with Basil and Garlic, 14.5 oz., so that is what I used. Putting that link in the ingredient list might be helpful for those that don’t read everything. Made it exactly by the recipe. It’s filling and quite good. Will make it again. Thank you for sharing your recipe!!

    1. Hi Karen – you’re very welcome dear and thanks for sharing your feedback, that’s always so important and helpful to hear, means a lot to me!