Instant Pot Vegan Quinoa Chickpea Stew

Estimated reading time: 4 minutes

This Vegan Quinoa Chickpea Stew is chock full of plant-based protein and full of fiber. It’s an easy vegetarian weeknight meal that is spiced just perfectly and made with ingredients in your pantry.

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Instant Pot Vegan Quinoa Chickpea Stew

With two of my daughters doing school remotely, I’m often looking for easy recipes that I can throw together quickly for us for lunch. If I don’t have a plan, or don’t have leftovers, my 14 year-old sees it as a free-for-all – total work in progress for this mom.

I find it super simple to pull out my Instant Pot (love) and throw everything into it. Just 15 minutes later, we have a warm and nourishing meal that keeps us fueled for the rest of the day. Plus being that you can top this with your own options, it makes it versatile and offers choices – both good for those with food sensitivities AND for kids, since I’m a believer in having them have some say in their food choices.

Not only does this make an easy lunch, but I make it for dinner, put out toppings, and make sure my carnivore husband has a side of chicken or some other animal protein since he “needs” that and we are good to go. Done and done! Quick note on protein – quinoa is a wonderful vegan complete protein, meaning it’s got all of the essential amino acids needed. I try to incorporate this into my diet as often as possible as I’m not a fan of most animal proteins.

Questions about Vegan Quinoa Chickpea Stew

Is this more soupy or thicker like a stew?

This is definitely thicker, as shown in the photos. If you would like it to be soupier, add another cup of broth prior to cooking.

Can you add vegetables to this vegan stew?

Absolutely. I like adding greens in since they cook down and are an easy way to get them into a meal, but you can most certainly add zucchini, butternut squash, carrots or even some diced peppers to the mix. If adding zucchini, carrots or squash, I recommend adding an additional cup of broth to the mix to ensure there is enough liquid. If you are adding peppers, add it to the onion mixture that you saute in the beginning – extra broth would be optional.

I don’t have vegetable broth, but I do have chicken broth. Can I use it?

Go for it! It won’t be vegan, but it will still taste great.

Slow Cooker Instructions:

1. Saute tomato paste mixture with onions and garlic for 5 minutes stirring occasionally.
2. Add cooked onion mixture to a slow cooker. Add broth, quinoa and chickpeas and stir.
3. Cook for 4 hours on high.

Suggested toppings to include:

• Diced pepper
• Cut up pieces of avocado
• Guacamole
• Tortilla strips
• Cheese (I know it’s not vegan – but for my 2 kids who are not fans of quinoa, this is a game-changer!)

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Instant Pot Vegan Quinoa Chickpea Stew

Prep Time

10 mins

Cook Time

4 mins

Pressure cooking time

20 mins

 

This Vegan Quinoa Chickpea Stew is chock full of plant-based protein and full of fiber. It's an easy vegetarian weeknight meal that is spiced just perfectly and made with ingredients in your pantry.

Course: Lunch, Side Dish

Cuisine: gluten-free, Mexican

Servings: 4

Calories: 220 kcal

Ingredients

• 2 tbsp tomato paste
• 1 tbsp apple cider vinegar
• 1 tsp paprika
• 1 tsp cumin
• 1/2 tsp oregano
• salt to taste
• 1 tbsp olive oil
• 1/2 onion , diced
• 2 cloves garlic , minced
• 4 cups vegetable broth
• 1 cup quinoa , rinsed and drained
• 1 15 oz. can of garbanzo beans , rinsed and drained
• 1 handful spinach or other greens
• Optional toppings: diced pepper, chopped tomato, avocado, other diced fresh vegetables

Instructions

1. In a small bowl, mix tomato paste, apple cider vinegar, paprika, cumin, oregano and salt.

2. Turn the Instant Pot to saute. Add olive oil and onion and cook for 3 minutes, stirring occasionally.

3. Add the garlic and tomato paste mixture and continue to cook for 2 more minutes.

4. Add in broth, quinoa and beans and cancel saute function.

5. Set to manual cooking for 4 minutes. Once cooking time has ended, let sit for 10 minutes before attempting to release pressure. Remove lid and add greens in. Stir. The heat will make the greens wilt.

6. Top with optional toppings and enjoyl

Nutrition Facts

Instant Pot Vegan Quinoa Chickpea Stew

Amount Per Serving

Calories 220 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Sodium 204mg9%

Potassium 403mg12%

Carbohydrates 35g12%

Fiber 4g17%

Sugar 4g4%

Protein 7g14%

Vitamin A 1572IU31%

Vitamin C 5mg6%

Calcium 45mg5%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

If you’re a fan of quinoa, you definitely need to check out this Instant Pot Mexican Quinoa or Kale Quinoa Salad. And did you know you can bake with quinoa too? YUP! They’ll never know this cake is made with healthy ingredients: Quinoa Chocolate Cake.

Enjoy!