Vegan stew
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5 from 4 votes

Instant pot Vegan stew ( oil free chickpea vegetable stew)

Make this nourishing bowl of vegan stew packed with protein and vitamins in your Instant Pot with 10 minutes of preparation time . Pair it with roti or rice . Makes healthy vegan lunch for office . Gluten Free. Rice pip method included. 
Prep Time10 mins
Cook Time17 mins
Cooling time10 mins
Total Time27 mins
Course: lunch/ dinner
Cuisine: Indian fusion
Servings: 6
Calories: 186kcal
Author: Khushboo

Ingredients

  • ¼ cup veg stock or water to sauté onion
  • 1 medium size onion finely chopped
  • 2 tablespoon minced garlic
  • ¾ cup additional vegetable stock or water
  • 2 tablespoons peanut butter strongly recommended *
  • 1.5 cups pre-cooked chickpeas or use 1 ready can drained
  • 1.5 cup / 14 oz fire roasted crushed tomatoes see notes
  • 1 cup tomato puree not paste
  • 4 cups approx. Swiss Chard washed cleaned and chopped with stems
  • 1 medium size sweet potatoes chopped roughly into chunks
  • 1 medium size potato of choice chopped roughly into big chunks

Spices used

  • 1 teaspoon cumin powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon cayenne
  • 1 teaspoon garam masala or all spice powder
  • Salt to taste
  • Couple twists pepper

For rice, if doing PIP method

  • 1 cup white basmati rice
  • 1 ½ cup water
  • ¼ teaspoon salt
  • Fistful of chopped fresh cilantro optional
  • Squeeze of a lemon

Instructions

  • Follow this step only if you are cooking rice along with the stew.
  • Take a cooker proof bowl that is 3 times the size of uncooked rice. Measure and put dry rice in it. Wash rice under cold tap water while gently rubbing it with your finger tips.
  • Drain water and repeat the process 3 times.
  • Drain all water completely and add fresh water and salt to it . Keep aside.
  • For making Vegan Stew
  • Start IP on sauté mode.
  • Sautee onions with couple spoons veg stock until translucent.
  • Add minced garlic and sauté for a minute.
  • Now add Swiss chard in batches.
  • Press it down with back of a spoon and keep adding until everything is in the pot.
  • Let chard wilt for 1 minute.
  • Add in peanut butter .
  • Stir it couple of times to avoid anything sticking on the bottom of the pot.
  • Add ½ cup vegetable stock and deglaze the pot.
  • Add in all the spices called for and give it a stir.
  • Top it with chickpea, tomato puree, crushed tomato, sweet potato and potato .
  • Add enough salt. You can always add and adjust later.
  • Stir once.
  • Press CANCEL to get out of the sauté mode.
  • Now place a long leg trivet on top of the stew.
  • Place rice on the top.
  • You may cover rice with a small lid but not required.
  • Now close the Instant Pot, black knob on SEALING position and press rice mode .
  • Let the pressure release naturally. NPR.
  • Once the silver pin drops down carefully open the lid.
  • Using a pot holder or dish cloth place the rice bowl on a heat safe base.
  • Take out the trivet.
  • Stir the stew and give it a taste check.
  • Adjust spices or salt at this point.
  • Add in chopped fresh cilantro.
  • The stew will thicken considerably once it starts to cool.
  • Just before serving add few drops of freshly squeezed lemon.

Notes

Must try other healthy instant-pot-pressure-cooker-recipes here.
This recipe is mild. The spice level of this stew is 2 on 5 . 5 being hot.
Add more cayenne ( red chili powder) or finely chopped green chili/ jalapenos for more heat.
Possible vegetable substitutes-
The main reason behind making this stew is to use Swiss Chard.  You may use your choice of greens like spinach, kale or collard greens.
To keep it simple and comforting I have used vegetables like sweet potato, potatoes, onion and loads of garlic.
You may use carrots, radish, peas, pumpkin, bell peppers.
Do not use cauliflower or broccoli if making this stew in Instant Pot as it will turn into a mush.
I have used canned fire roasted crushed tomatoes. But feel free to use plain crushed tomatoes instead. ( not paste)
To make it more filling I have used previously cooked chickpeas. You may used canned ones too. Cannellini beans or kidney beans tastes great too.
If you have nut allergy or do not like peanut butter you may leave it. Just smash few chickpeas with spoon to make the stew thick. 
Reduce stock by quarter cup if skipping peanut butter. 
Leftover makes great office lunch. 
The Nutrition calculation is given only for the stew and not the rice. 

Nutrition

Calories: 186kcal | Carbohydrates: 31g | Protein: 8g | Fat: 4g | Sodium: 287mg | Potassium: 857mg | Fiber: 7g | Sugar: 8g | Vitamin A: 5140IU | Vitamin C: 23.3mg | Calcium: 90mg | Iron: 4.9mg