Instant Pot Moroccan Chickpea Stew with Bulgur Wheat Pilaf

Last week I created a Slow Cooker Moroccan Chickpea Stew with Couscous, which was really easy and delicious. I wanted to try this recipe in an Instant Pot because stews often work well in both a slow cooker and an Instant Pot. The only thing I normally cut back on in the Instant Pot is how much liquid I add. A slow cooker recipe usually needs more liquid than an Instant Pot because the ingredients have to be covered in liquid to fully cook. Also, some of the liquid evaporates in the cooking process.

I made some changes to this recipe besides the liquid amounts. First, I wanted to use canned chickpeas for this recipe to see the difference between the dried and canned. I don’t mind soaking dried chickpeas overnight, but it’s an extra step that you don’t always feel like worrying about. Next, I didn’t have fresh cilantro available this time, but I had fresh mint. I know mint is used in Moroccan cooking so I was pretty confident it would work. If you don’t like mint, cilantro works perfectly.

Another minor difference is that I used smoked paprika instead of regular paprika because I love the smokey flavor it imparts on any dish. The last thing I changed was another matter of availability. I didn’t have any couscous this time, so instead, I used one of my favorite whole grains, bulgur wheat. If you’ve never tried bulgur wheat before, it’s really healthy for you and takes on other flavors really well. I usually make bulgur wheat to serve with Instant Pot Fasolakia (Green Beans and Potatoes in Olive Oil) because the tomato sauce, extra virgin olive oil, and herbs mix amazingly with the bulgur wheat. With this Moroccan chickpea stew, there’s also tomato sauce, extra virgin olive oil, and herbs that I thought would pair with the bulgur wheat. I’d love to know how what you think about this recipe, so please rate it and leave a comment below! Enjoy!

Check out some more of our most popular Instant Pot recipes here:

Instant Pot Moroccan Chicken Tagine with Green Olives, Peppers, and Lemon

Instant Pot Black-Eyed Peas with Fresh Dill and Parsley

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Instant Pot Moroccan Chickpea Stew with Bulgur Wheat Pilaf

George Zikos

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 6

Calories 499 kcal

Ingredients

  

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• 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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