A delicious, healthy recipe with chickpeas made in the instant pot, with stovetop method included. Easy whole foods vegan recipe that’s family-friendly!
These stewed chickpeas began on the stovetop. Then, I realized I could more quickly reduce the onions and dates using my Instant Pot.
I’ve had a lot of requests for pressure cooker recipes. It’s taken me a while to post one. I just tend to just wing it with the instant pot. How about you guys? Don’t you find it’s the type of appliance where you chuck staples and seasonings in there and let it ‘do its thing’?
Despite my tendency not to record recipes with the instant pot, I’ve been trying to do so. For you!
My favorite use of the IP is cooking . #useyourbean 😬 I use the Instant Pot for grains as well, but most often in combination with beans for recipes. So, it’s probably no surprise that the first instant pot recipe I share with you is one using beans!
This stewed chickpeas recipe is one I will turn to regularly, even though I’ve finished official ‘testing’. Hearty, delicious, quick to pull together – just so darn easy!
I value that simplicity of preparation so much now. I thought once the girls became older, I’d delve into more intricate recipes again. Not so! As kids get older there is a different kind of busy. I have no interest in fussy food prep. Anyone with me? #ithinkso!
I also love the flavor and sauciness of this stewed chickpeas dish. The onions cook down with the dates into the tomato puree creating this saucy base with an underlying sweetness that offsets the smoked paprika.
It’s so simply delicious, I can eat it straight up. But, we usually have it over cooked quinoa or a brown rice. Any leftovers I freeze or use myself in a vegan lunch bowl. In fact, I’m quite happy to have leftovers, because they become my”lunchovers“!
Stewed Chickpeas in the Instant Pot
Ingredients
- 2-3 tbsp water and more if needed
- 2 large or 3 small-medium onions chopped (about 3 – 3 1/2 cups)
- 1 1/2 tbsp smoked paprika
- 1/2 tsp ground cumin
- 1/8 – 1/4 tsp ground allspice
- 1/2 tsp rounded sea salt
- 2 cans chickpeas rinsed and drained
- 2/3 cup pitted dates chopped
- 1 24 oz / 680g jar strained tomatoes or 1 – 28 oz can crushed tomatoes
Instructions
- Add water, onions, paprika, cumin, allspice, and salt in the pressure cooker on saute function. Cook for 6-7 minutes, stirring occasionally, and adding extra water if sticking. Add chickpeas, dates, and tomatoes and stir through well. Turn off saute function, and put on lid. Manually set to pressure cook (high) for 20 minutes. Then, let pressure release naturally (or release manually). Stir through, taste, add seasoning if desired, and serve. Serves 4-6 with cooked grain or potatoes (see note).
Notes
- Serving Suggestion: Serve over a whole grain like brown rice, millet, or quinoa. Also try over steamed kale, roasted squash, or mashed potatoes.
- Stovetop method: If you don’t have a pressure cooker, simply use a large pot to cook on stovetop. Follow instructions to saute. After adding the tomatoes, chickpeas, and dates, bring heat to a boil, then reduce to low. Cover, and cook for 40 minutes, or until dates and onions are fully softened.
NEWS! If all goes well, I’ll be releasing my Oil-Free Salad Dressings ebook next week. I’ll post soon, here’s a sneak peek… (UPDATE: Now here!)
Enjoy! x Dreena
Food photos taken by Nicole Axworthy.
Rebecca @ Strength and Sunshine says
So delish! Gotta get an instant pot soon! (Too many appliances!)
Patience says
Thanks for sharing — looking forward to trying this in my Instant Pot, sounds delicious! I’ll be using batch-cooked chickpeas (from dried) — what do you think, about 3 or so cups cooked chickpeas for the two cans…..?
LaJuana says
I too will be using chickpeas I soaked myself. I wonder if they need to cook much ahead of time since this is 20 minutes under pressure.
Patience says
Hmmm, that is a good question– just throwing in soaked beans would devoutly save a lot of time. Maybe Dreena will have an answer (I myself rarely cook with canned beans)…
Dreena says
When I do dried beans in the IP, I always do them in batches. But they do cook for sure in 20 minutes, so you could – but would need to add the water to adjust. I prefer cooking, freshening with rinsing, then using from there. Not sure if that helps.
Dreena says
Great! 1 can of chickpeas is almost 2 cups – not quite, about 1 3/4 cups for a 14 oz. So, 2 cans about 3 1/2 or 3 3/4.
shahar says
Hi Dreena,
The link to print/share” (under picture) does not work 🙁
Dreena says
OH, thanks, will fix that!
Judee@gluten freeA-Z Blog says
My working mother always used a pressure cooker,and it made her life so much easier. Of course we were all afraid of it! I understand the new Instant Pot is really safe- I’ve been thinking about getting one. Your recipe is enough to convince to have a healthy meal like that in 20 minutes!! Can you use soaked dry beans in the instant pot or just cooked beans?
Margaret says
Why do you need to cook it for so long at high pressure? 20 mins plus NPR?
Dreena says
it breaks down the sauce really well, like a very long stovetop simmer to develop texture/flavor. You don’t *have* to do NPR, can do manual at that time.
Margaret says
Okay, so the time isn’t for cooking, as beans already cooked — time is for the flavors and sauce to develop.
Dreena says
exactly – so you can def reduce time if you need/want, for speed! Prob 10 mins minimum.