If you’re craving a cozy bowl of something warm, hearty, and deeply flavorful, this Instant Pot Chickpea Stew is exactly what you want simmering away on a busy weeknight. As someone who grew up cooking beans in every possible way (Brazilians take this very seriously!), I can confidently say this is one of the easiest, most nourishing meals you can make with humble ingredients.
This recipe leans into the richness of a tomato and chickpea stew, the warmth of Moroccan-inspired spices, and the bright, fresh finish you find in Mediterranean chickpea stews. Everything comes together in one pot, and the Instant Pot does all the heavy lifting, no babysitting, no fuss, just a beautiful pot of stewy comfort.
Ingredients and Notes
Olive oil – builds the base flavor; substitute avocado oil if preferred.
Yellow onion – sweetness + aromatics; white onion works too.
Garlic – the backbone of any good chickpea stew recipe.
Chickpeas – canned for convenience, or cooked dried chickpeas for even more flavor.
Diced tomatoes – key in any chickpea and tomato stew; fire-roasted adds extra depth.
Vegetable or chicken broth – choose veggie broth for a fully vegetarian option.
Kale or spinach – for a nourishing leafy green boost; pairs perfectly with chickpeas.
Spices – use a mix of cumin, smoked paprika, chili flakes and bay leaf. Explore with turmeric and curry powder
Finish the stew with Lemon juice – brightens the final stew; don’t skip it!
Fresh cilantro, parsley or fresh oregano – brings a Mediterranean finish.
How to make chickpea stew in the instant pot
Sauté the aromatics
Set the Instant Pot to Sauté. Add olive oil, onion, garlic, carrots, and celery. Cook until softened and fragrant.
Build flavor
Stir in cumin, smoked paprika, turmeric/curry, salt, and pepper. Blooming the spices here unlocks incredible depth (this is your Moroccan chickpea stew moment!).
Add chickpeas + tomatoes
Pour in chickpeas, diced tomatoes, and broth. Add the bay leaf.
Pressure cook
Seal the lid and cook on High Pressure for 16 minutes then allow for natural release.
Finish with greens
Stir in kale or spinach until wilted. Add lemon juice + fresh herbs.
Taste & adjust
Add salt, pepper, or extra spice to taste. I often add an extra splash of lemon at the end.
tips from my kitchen
👉🏻 Bloom the spices — sautéing them before adding liquid intensifies flavor (a must for any mediterranean chickpea stew).
👉🏻 Use quality broth — this stew is simple, so good broth makes a big difference. If meat is not an issue try adding homemade bone broth.
👉🏻 Let it rest — chickpea stew recipes actually taste better after sitting for some time. It will definitely taste even better the next day!
👉🏻 Double it — It freezes beautifully and works for meal prep.
Storage and Reheating Instructions
- Refrigerate: up to 4 days in an airtight container.
- Freeze: up to 3 months — perfect for easy lunches.
- Reheat: stovetop over low heat, adding a splash of broth if needed.
What to Serve Moroccan Chickpea Stew with
Other Chickpea Recipes You’ll Love
Chickpea Stew Recipe
Ingredients
- 1 lb dried chickpeas, soaked overnight
- 1 tbsp olive oil
- 1 onion diced
- 4 cloves garlic minced
- 3 14oz cans diced tomato sauce, with added flavor
- 3 cups fresh kale, cored and chopped
- 1 tsp smoked paprika
- 1 tsp turmeric
- 1/2 tsp cumin
- 1/2 tsp curry powder
- 1/2 tsp red pepper flakes
- 1 pinch sea salt and pepper, to taste
- 2 bay leaf
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, set aside.
- Set the Instant Pot to Sauté. Add olive oil, onion and garlic. Cook until softened and fragrant.
- Stir in cumin, smoked paprika, turmeric/curry, salt, and pepper. Blooming the spices here unlocks incredible depth (this is your Moroccan chickpea stew moment!).
- Pour in chickpeas, diced tomatoes, and broth. Add the bay leaf.
- Seal the lid and cook on High Pressure for 16 minutes. Allow for natural release.
- Stir in kale or spinach until wilted. Add lemon juice + fresh herbs.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I tried this recipe, it was great!
Awesome! 🙂
Such an amazing stew for the colder weather!! Love that chickpeas and so easy to make. Such great flavors! I’m pinning for later!
Thanks so much! it’s quite filling too
Can I make this on the stove. I only have a rice maker but not sure either if I can make it there. 🤔
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 haven’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 🙂
Thank you. I’m trying it tomorrow.
You’re welcome Rebecca! I hope you love it 🙂
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.
Thank you so much for your message Marcy! I am so happy to know you are enjoying my recipes 🙂
how would i do this with canned chickpeas?
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!
Do you add anything to this? Like sausage or other vegetables? Looks delicious!
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 🙂
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!!
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!