Mediterranean Chickpea Stew (Instant Pot or Stove)
Hearty and warm, this easy chickpea stew with Mediterranean flavors of tomatoes, zucchini, bell peppers, olives and capers will transport you to Europe. Ready in 30 minutes using your Instant Pot or stovetop, this is the answer to a healthy weeknight meal.
Prep Time5 minutesmins
Cook Time30 minutesmins
Total Time35 minutesmins
Course: Soups, Stews and Curries
Cuisine: Mediterranean
Keyword: Mediterranean chickpea stew instant pot vegan recipe
Press the sauté button on the Instant Pot. Add onions and garlic and cook for 3 minutes, stirring occasionally while you cut the rest of the vegetables. If it starts to stick, add a tablespoon of water.
Next, add all the rest of the ingredients except couscous to Instant Pot insert. Stir everything together.
Cover with lid, move valve to "Sealing". Set Instant Pot on Manual Pressure (high pressure) for 5 minutes.
Meanwhile, to prepare couscous: bring 2 cups salted water (or vegetable broth) to a boil in a small pan with a tight fitting lid. When it's boiling, stir in couscous, cover with lid and remove from heat. After 5 minutes, fluff with fork.
When Instant Pot is done, quick release the pressure by turning the valve to "Venting" with a long spoon so you don't touch it (be careful to avoid touching the hot steam!).
Stir the stew, taste and adjust salt and pepper, as needed.
Serve over bed of prepared couscous and enjoy!
Stovetop Instructions
Heat a dutch oven or medium-large stockpot over medium heat. Add onions and garlic and cook until translucent.
Stir in bell peppers and cook for 2-3 minutes.
Stir in zucchini and yellow summer squash, season with salt and pepper and cook for 5 minutes.
Stir in tomatoes, chickpeas, sliced olives and capers. Cook on a low boil for about 10 minutes, until everything is heated through and tender.
Meanwhile, to prepare couscous: bring 2 cups salted water (or vegetable broth) to a boil in a small pan with a tight fitting lid. When it's boiling, stir in couscous, cover with lid and remove from heat. After 5 minutes, fluff with fork.
Taste stew and adjust salt and pepper, as needed.
Serve over bed of prepared couscous and enjoy!
Video
Notes
Substitutions:
Chickpeas: sub with white cannellini beans, great northern beans or giant white beans. Feel free to double the protein by adding an extra can of chickpeas or white beans to the recipe. It already has a generous 15 grams of protein per serving between the chickpeas, vegetables and grain.
Couscous: sub with prepared rice or other grain
Onions: sub with leeks
Black olives: sub with kalamata olives for a stronger flavor or with green olives for a more tart flavor