Sprouted Chickpea Stew

Sprouted Chickpea Stew

Hearty and aromatic, this Instant Pot Moroccan-inspired sprouted chickpea stew tastes even better the next day. So make a full pot on the weekend and serve it up throughout the week! Enjoy it with rice and yogurt or even layered inside of sourdough pitas with a creamy sauce.

Prep Time10 mins

Cook Time10 mins

Resting Time15 mins

Total Time35 mins

Course: Dinner

Cuisine: Mediterranean

Keyword: allium free (no onions, no garlic), Nightshade free moroccan stew, Plant-based and vegan, sprouted chickpeas

Servings:

Calories: 380kcal

Ingredients

1 cup chopped cabbage
2 tbsp minced/zested ginger
2 tsp cooking oil
1 tsp salt divided, to taste
2 cups sprouted chickpeas substitute 1 cup dry chickpeas, soaked overnight (12 hrs)
1 cup whole, dry masoor lentils rinsed, substitute green lentils
2 cups water or broth
1.75 cups canned diced tomatoes 15 oz can, substitute water for nightshade free version
1 cup chopped sweet potatoes up to 1.5 cups
1 cup chopped carrots up to 1.5 cups
0.5 cup chopped dried apricots substitute golden raisins
1 tbsp ras el hanout spice blend more to taste, see Recipe Notes for substitution
2 tbsp lemon juice to taste
1 tsp ground black pepper to taste
salt to taste
1 tbsp extra virgin olive oil optional, to taste
cayenne and/or paprika optional, to taste. Omit for nightshade free version

Instructions

Turn the Instant Pot to Saute mode. Once heated, saute cabbage and ginger in cooking oil until fragrant, about 1 minute. Add sweet potatoes, carrots, salt and a dash of black pepper. Sauté until tender, about 4-5 minutes more.
Stir in sprouted or soaked chickpeas, rinsed whole masoor/green lentils, water/broth, diced tomatoes (sub water/broth), chopped dried apricots (substitute golden raisins) and a portion of the ras el hanout spice blend. Cover the Instant Pot lid, set the vent to 'sealing,' and Pressure Cook on High Pressure (Normal mode) for 10 minutes.
Let rest for a minimum of 15 minutes before opening. Gently stir in the remaining ras el hanout spice blend (and more) together with salt, black pepper and lemon juice, to taste. If you eat nightshades, add cayenne pepper powder and paprika, to taste, as well.
Serve with a swirl of extra virgin olive oil (optional).

Notes

Here are instructions on how to sprout chickpeas if you need a refresher on easy, homemade sprouted legumes.

Note about Nightshades: If you don't eat nightshades, you can substitute the canned, diced tomatoes with additional water (as shown in the recipe images). Omit the use of cayenne pepper and paprika as well.

Stove Top: this easily translates to a mostly hands-off stove-top stew. Follow the same instructions for sautéing the vegetables and adding the lentils, spices, dried apricots and water/broth in a lidded pot. Bring the water/broth to a boil, cover and then simmer on medium-low heat until the lentils are cooked, about 30 minutes. Soaking the whole, dry masoor in advance will reduce the cook time.

If you don't have any ras el hanout spice blend on-hand, don't worry. You can get by with as little as coriander-cumin powder together with warming spices like cinnamon and allspice. Here's a recipe from epicurious that may help.

1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon salt
3/4 teaspoon freshly ground black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander seeds
1/2 teaspoon cayenne
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves

Nutrition