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Instant Pot Mediterranean Chickpea and Spinach Stew

By PanPotPlates Test KitchenReviewed by PanPotPlates Editorial TeamPublished May 1, 2026 · Updated May 12, 2026
Mediterranean-Inspired 25 mins instantpotonepotveganhealthyfamily-friendlyeasyquickglutenfreedairyfreeflavorfulbudget-friendlymealprep

Enjoy a wholesome and flavorful Instant Pot Mediterranean Chickpea and Spinach Stew. This vegan, gluten- and dairy-free one-pot meal is fast to prepare, nutrient-dense, and perfect for family dinners or meal prep.

Instant Pot Mediterranean Chickpea and Spinach Stew
Prep 10 min
Cook 15 min
Total 25 min
Servings 6
Difficulty easy
Cuisine Mediterranean-Inspired

Recipe Details

Prep10 min
Cook15 min
Total25 min
Servings6
Difficultyeasy
CuisineMediterranean-Inspired
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Ingredients

Servings 6
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 1 (14-ounce) can diced tomatoes
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 3 cups fresh spinach, roughly chopped
  • 2 cups vegetable broth
  • Juice of 1 lemon
  • Salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley (for garnish)

Instructions

  1. Turn on the Instant Pot and select the 'Sauté' function. Heat the olive oil.
  2. Add the diced onion and cook, stirring frequently, until translucent, about 3-4 minutes.
  3. Stir in the minced garlic, cumin, smoked paprika, coriander, and crushed red pepper flakes if using. Sauté for about 1 minute until fragrant.
  4. Pour in the diced tomatoes, chickpeas, and vegetable broth. Stir to combine.
  5. Secure the Instant Pot lid and set the valve to 'Sealing.' Cook on 'Manual' or 'Pressure Cook' high pressure for 8 minutes.
  6. When cooking time ends, perform a quick release by carefully switching the valve to 'Venting.' Once pressure is fully released, open the lid.
  7. Stir in the chopped spinach and lemon juice until the spinach wilts, about 2 minutes.
  8. Season with salt and freshly ground black pepper to taste.
  9. Serve the stew hot, garnished with chopped fresh parsley.
  10. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.

Frequently Asked Questions

Reader questions and answers for this recipe will appear here.

Customize your Instant Pot Mediterranean Chickpea and Spinach Stew easily by swapping ingredients while keeping it nutritious and flavorful:

  • Chickpeas: Replace with white beans, cannellini beans, or lentils to vary texture and protein content.
  • Fresh Spinach: Kale or Swiss chard make hearty, nutrient-dense alternatives that wilt nicely.
  • Diced Tomatoes: Use fire-roasted canned tomatoes or fresh cherry tomatoes sautéed beforehand for a smoky or sweeter profile.
  • Vegetable Broth: Swap for mushroom broth or a homemade Mediterranean-spiced broth to deepen flavor complexity.
  • Olive Oil: Substitute with avocado oil or mild coconut oil depending on flavor or dietary needs.
  • Spices: Use regular paprika or chipotle powder if smoked paprika is unavailable; adjust crushed red pepper flakes to suit your heat preference.
  • Lemon Juice: Replace with fresh lime juice or a splash of red wine or apple cider vinegar to maintain bright acidity.

These substitutions uphold the stew’s vegan, gluten-free, budget-friendly, and family-friendly character, perfect for meal prep and everyday meals.

Pan Or Pot Required

This Instant Pot Mediterranean Chickpea and Spinach Stew is crafted to make the most of your Instant Pot, offering a convenient one-pot cooking experience. It combines sautéing and pressure cooking in a single pot, enhancing flavors while reducing cleanup. Ideal for those seeking a quick, easy, vegan, gluten-free, and dairy-free meal that’s both healthy and budget-friendly.

If you don’t own an Instant Pot, you can adapt this recipe using a heavy-bottomed pot with a lid, though cooking times and methods will differ.

Ensure your Instant Pot insert is clean and intact for optimal sautéing and pressure cooking performance. The sauté step unlocks rich aromas before sealing the pot to lock in moisture, delivering a hearty and flavorful Mediterranean stew.

Cookware Size Guidance

A 6-quart Instant Pot is perfect for this recipe, comfortably accommodating 6 servings of this flavorful chickpea and spinach stew without risk of overflow. This size ensures even pressure cooking and efficient flavor melding.

Using an 8-quart Instant Pot is also acceptable; just be mindful of the maximum fill lines. Smaller models (3- or 4-quart) are less suitable due to volume and safety considerations.

This cookware size enhances simmering and pressure cooking dynamics, making it a smart choice for family meals and effective meal prep.

Cookware Swap Guidance

If you don’t have an Instant Pot, consider these alternative cookware options to enjoy this Mediterranean Chickpea and Spinach Stew while retaining its one-pot, vegan, gluten-free, dairy-free, and healthy credentials:

  • Slow Cooker: Sauté onions and spices in a skillet first, then transfer ingredients to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours for tender, flavorful results.
  • Stovetop Dutch Oven or Large Pot: Use a heavy-bottomed pot to sauté, then simmer gently for about 20-30 minutes until flavors meld and chickpeas are tender.
  • Multi-Cooker without Pressure Function: Sauté aromatics using the sauté mode, then simmer covered on low heat until chickpeas are softened for a similar one-pot effect.

Avoid using sheet pans or skillet-only methods, as this stew requires liquid and slow simmering to develop its rich, comforting flavor. These equipment swaps keep the dish easy, budget-friendly, and family-friendly.

Leftovers Quality

This flavorful Instant Pot Mediterranean Chickpea and Spinach Stew stores beautifully, making it ideal for meal prep. Refrigerate leftovers in airtight containers to enjoy fresh for up to 4 days. For longer storage, freeze portions for up to 3 months without sacrificing taste or texture.

Reheat refrigerated stew gently on the stovetop with low heat and frequent stirring to avoid sticking. Alternatively, microwave on medium power in short bursts, stirring between intervals.

For frozen stew, thaw overnight in the refrigerator or reheat directly on the stove with a low simmer and regular stirring. The fresh spinach and chickpeas hold up well to reheating, maintaining a satisfying texture.

Following these storage and reheating tips preserves the delicious, wholesome qualities that make this stew a mealtime favorite.

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