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Instant Pot Vegan Stew

A delicious Instant Pot Vegan Stew. Filed with chickpeas, tomatoes, pumpkin, coconut milk and spinach for a hearty meal. Freezes well.

Course dinner, lunch
Cuisine American, Canadian, vegan
Keyword chickpeas, soup, spinach, stew, vegan recipe, vegetarian
Prep Time 5 minutes
Cook Time 20 minutes
Servings 4 people
Calories 627 kcal
Author Kerrie @ Family Food and Travel


  • 1 tbsp coconut oil or olive oil
  • 1 onion chopped
  • 1 clove garlic minced
  • 1 tbsp fresh ginger grated or minced
  • 1 tsp cumin
  • 1 tsp coriander ground
  • 1/2 tsp garam masala
  • 1 540ml chickpeas drained and rinsed
  • 1 28oz Whole Tomatoes with Herbs and Spices
  • 2 cups pumpkin puree *not pumpkin pie filling
  • 1.5 cups water
  • 3 cups fresh spinach
  • 1 398ml light coconut milk
  • 1 tsp lemon juice
  • 1 dash Tabasco


  1. Press Saute on the Instant Pot. Add coconut oil.

  2. Once melted add onion, garlic, and ginger and cook 2-3 minutes until translucent.

  3. Add cumin, coriander, garam masala and cook another minute.

  4. Add chickpeas, tomatoes, pumpkin, and water.

  5. Chop up tomatoes with a wooden spoon.

  6. Close the lid and turn knob to seal the Instant Pot.

  7. Set to soup for 20 minutes.

  8. Quick release steam and add spinach/kale*
    *If using Kale replace the lid and cook another 3 minutes. Quick release steam.

  9. Once greens are cooked add coconut milk, stir.

  10. Add lemon juice and Tabasco.

  11. Serve immediately or allow to cool and freeze.