- #instant-pot
Instant Pot Mediterranean Chickpea Stew
Dried chickpeas, tomatoes, and spinach in one pot — no overnight soak required. Total wall time about 70 minutes, mostly hands-off, and you get a week of lunches with 18g of protein per bowl.
by John at Baisics
Ingredients
- 1 lb dried chickpeas
- 2 tbsp olive oil
- 1 large yellow onion, diced
- 5 cloves garlic, minced
- 1.5 tsp ground cumin
- 1 tsp smoked paprika
- 1 28-oz can crushed tomatoes
- 4 cups low-sodium vegetable broth
- 5 oz baby spinach
- 2 tbsp lemon juice
- 1.5 tsp kosher salt
Instructions
- 1
Rinse chickpeas and pick out any stones. No soak needed — the pressure cooker handles dried beans directly.
- 2
Set Instant Pot to Sauté (Normal). Heat olive oil, add onion, cook 4 minutes until softened.
- 3
Add garlic, cumin, and smoked paprika. Stir 30 seconds.
- 4
Add chickpeas, crushed tomatoes, broth, and salt. Stir to combine.
- 5
Lock lid, vent to Sealing. Pressure Cook (High) for 45 minutes. Pressurize takes about 12–15 minutes with this volume.
- 6
Natural release for 20 minutes — this is non-negotiable for bean texture. Quick release any remaining pressure.
- 7
Stir in spinach until wilted (1–2 minutes in the residual heat). Finish with lemon juice. Taste and adjust salt.