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instant pot moroccan chickpea stew

Instant Pot Moroccan Chickpea Stew with Bulgur Wheat Pilaf

George Zikos
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6
Calories 499 kcal

Ingredients
  

  • 2 small can chickpeas, liquid from one reserved
  • 1/2 cup extra virgin olive oil 
  • 2 onions, diced
  • 3 cloves garlic, minced
  • 1/2 bunch fresh parsley, washed and chopped
  • 1/2 bunch fresh mint, washed and chopped
  • 2 carrots, diced
  • 2 medium potatoes, diced
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp turmeric
  • 1/4 tsp coriander
  • 1/4 tsp cinnamon
  • 1/4 tsp curry powder
  • 1/4 tsp crushed red pepper flakes
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 28 ounces can crushed tomatoes
  • 1 cup water
  • 1 pinch salt
  • 1 cup dry bulgur wheat

Instructions
 

  • Combine all ingredients (except bulgur wheat) in the Instant Pot. Stir well.
  • Lock on the cover of the Instant Pot. Set the manual timer to 20 minutes and make sure vent is set to "sealing".
  • After timer reaches zero, quick release the pressure. Make sure to use an oven mitt to release steam. Allow the stew to cool for 15 minutes and for the flavors to settle.
  • While the stew is cooling down, prepare bulgur wheat according to directions.
  • Let the bulgur wheat cool down for 2 minutes and then fluff with a fork. Serve with the stew immediately.

Nutrition

Calories: 499kcalCarbohydrates: 67gProtein: 15gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 14gSodium: 826mgPotassium: 1168mgFiber: 17gSugar: 9gVitamin A: 4233IUVitamin C: 37mgCalcium: 145mgIron: 6mg
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