Try this Chickpea Stew recipe, or contribute your own.
- 1/2 teaspoon salt
- 2 cups water
- 1 tablespoon olive oil
- 1 tablespoon smoked paprika
- 1 tablespoon butter
- 2 teaspoon salt
- 1 tablespoon garlic (minced)
- 1 1/2 cups yellow onion (finely diced)
- 1/2 cup carrot (diced)
- 2 cups cauliflower
- 3/4 cup green bell pepper (finely diced)
- 3/4 cup red bell pepper (finely diced)
- 1 tablespoon ginger (finely chopped)
- 30 ounce chickpeas (drained 2 cans )
- 1 tablespoon coriander seeds (ground)
- 1 tablespoon cumin (ground)
- 2 teaspoon tumeric
- 28 ounce stewed tomatoes (chopped 1 can)
- 13.5 ounce coconut milk (1 can /sa>)
- 1 1/3 cups couscous
- Carbohydrate 41.5145321171036 g
- Cholesterol 5.08385416884683 mg
- Fat 3.04411298772 g
- Fiber 3.9353222439421 g
- Protein 7.29280540847019 g
- Saturated Fat 1.4011468339815 g
- Serving Size 1 1 -8 serving (507g)
- Sodium 33.1013611245603 mg
- Sugar 37.5792098731615 g
- Trans Fat 0.28588109739061 g
- Calories 224 calories
Step-by-step
- Set the instant Pot to Sauté. Add butter and saute onions, carrots, peppers, ginger, garlic, and cauliflower, and sauté until onions are translucent.
- Add the chickpeas, spices, salt, tomatoes, and coconut milk, close the lid.
- Press “soup†, then manually reduce time to 10 minutes. Remove the lid, and set aside stew to keep warm.
- After cleaning the Instant Pot, make the couscous. Place all ingredients in the Instant Pot and close the lid. Press “Manual†and set to cook for 10 minutes
- Serve Stew on top of the couscous and enjoy!
Legume stews derive their deep flavor profiles from the long-standing Mediterranean and Middle Eastern tradition of simmering pulses with aromatic bases and warming spices. Modern electric pressure cookers replicate this slow-simmered depth in a fraction of traditional timelines by forcing moisture into the dried cell walls of legumes under high heat and steam pressure. Standard stovetop methods require soaking dried beans overnight and simmering them for up to two hours, whereas pressure cooking utilizes sealed steam to accelerate starch gelatinization and protein softening.
Achieving proper tenderness in a vegetable and legume stew relies entirely on visual and textural cues rather than internal temperature probes. When sautéing the initial mirepoix of onions, carrots, and peppers, watch for the onions to turn completely translucent and lose their rigid structure, which indicates the release of natural sugars. During the pressure cycle, spices like cumin, coriander, and turmeric bloom in the presence of coconut milk fats, integrating their fat-soluble compounds into the surrounding liquid. Once the pressure releases naturally for 10 minutes, test a chickpea by pressing it against the side of the pot with a wooden spoon; it should yield immediately with a creamy interior rather than offering a firm, chalky resistance.
Couscous utilizes a distinct hydration ratio compared to whole grains, requiring equal parts boiling liquid to semolina by volume to achieve a fluffy, separate grain structure rather than a dense paste. Leftovers store safely in an airtight container in the refrigerator for up to four days, and the starch content will cause the liquid to thicken further upon cooling.
