This Vegetarian Instant Pot Moroccan Stew recipe is so good that you won’t miss the meat! The stew has a dynamite combination of ingredients that gives it a rich, complex flavor that you’re going to love. Serve with a lemon and herb couscous, or quinoa.
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Table of Contents
Introduction
This Instant Pot Moroccan Stew recipe is delicious, flavorful and so beautiful. The colors you see in the photos are real! The only thing you need to do to make this a vegan stew recipe is to omit the cream.
You’ll find that the mmmmm’s and ahhhhh’s will keep on coming when you serve this to your family or guests. And it’s so healthy that there’s no guilt in going back for seconds.
My family likes meat – chicken, beef, pork – and they can be pretty picky about vegetarian recipes. So when I say they love this veggie stew recipe, that means this truly is an extra-special recipe!
This Instant Pot vegetable stew recipe has authentic ingredients, except for cream. I’ve taken the liberty of adding cream because I love the flavor it imparts to this recipe.
If you’re looking for more vegetarian Instant Pot recipes, try Instant Pot Ratatouille, Instant Pot Aloo Gobi (Indian Spiced Cauliflower) or Instant Pot Rigatoni Bolognese! And for some international flavor, try Instant Pot Middle Eastern Style Green Beans and Misir Wat (Ethiopian Lentils).
Tips and Substitutions
Cream
An authentic Moroccan stew recipe wouldn’t have cream. Cream is my own twist to this recipe because I really like the creaminess and flavor it adds to the recipe. However, this recipe tastes really good even without it. Make it vegan and healthier by omitting the cream.
Chickpeas
I prefer to use homemade Instant Pot chickpeas rather than canned chickpeas. Check out my recipe for cooking chickpeas at home. You can pressure cook the chickpeas in the morning and leave them in the Instant Pot until you’re ready to use them. Just drain and add them to the recipe! But if you prefer to use canned chickpeas, that’s perfectly okay!
Preserved Lemons
Preserved lemons are one of my favorite ingredients in this recipe. Yes, you can use lemon juice (approximately 2 Tbsp, or to taste) as a substitute, but the preserved lemons add an extra-concentrated jolt of citrus flavor.
Make your own using this preserved lemon recipe, or do what I do and buy a jar. They’re available at Middle Eastern or international grocers or purchase preserved lemons on Amazon.
Saffron
Saffron is a delightful ingredient that adds another dimension to this vegetable stew recipe. Saffron is an expensive ingredient, but a little goes a long way. If you don’t want to buy it, just omit it.
Harissa
If you’ve never tried harissa and you like spicy food, this is the recipe to try it out in.
Add the harissa after the vegetable stew is finished cooking. A little goes a long way, so add a teaspoon at a time, and taste as you go.
I find harissa at my local grocery store, in the ethnic foods section.
Adding Meat
If you’re a meat-lover, you can change up the recipe by sauteing about 1 cup spicy sausage, sliced thinly into half-moons, before sauteing the onions. Chicken (cut into about 2-inch wide pieces) would also work for this recipe. Pressure cooking time stays the same.
You can also use chicken broth in place of vegetable broth.
If you’re new to the Instant Pot and aren’t familiar with how to use it, you might find it helpful to first read one of the following guides and then come back here to learn how to make this recipe.
- General Instant Pot Instructions for Beginners
- Instant Pot ULTRA Beginner’s Manual
- Instant Pot DUO EVO PLUS Beginner’s Manual
- Instant Pot DUO NOVA Beginner’s Manual
- Instant Pot DUO GOURMET Beginner’s Manual
- Instant Pot DUO CRISP Beginner’s Manual
- Instant Pot PRO Beginner’s Manual
- Instant Pot PRO CRISP Beginner’s Manual
Instant Pot Moroccan Stew Recipe – Ingredients
- Chickpeas
- Butternut squash
- Broth
- Tomatoes
- Carrots
- Onions
- Cilantro
- Cream
- Preserved lemon
- Cayenne
- Salt
- Pepper
- Garlic
- Saffron
- Coriander
- Turmeric
- Cumin
- Ginger
- Oil
How to Make Vegetarian Moroccan Stew in the Instant Pot (Step by Step Instructions)
- Turn on Saute Mode
- Saute onion, garlic and ginger
- Saute spices and deglaze
- Pressure cook
- Quick-release pressure
- Add chickpeas, saffron and cream
How to Turn on Saute Mode
- Instant Pot DUO: Select the Saute function.
- Instant Pot ULTRA: Select the Saute function and press Start.
Saute Onion, Garlic and Ginger
- Once the Instant Pot has pre-heated, add oil and allow it to heat up.
- Stir in onions, and saute till soft, about 1 minute.
- Stir in garlic and ginger.
Saute Spices and Deglaze
- Add in salt, black pepper, coriander, cumin, turmeric, and cayenne pepper.
- Stir until spices are fragrant, about 15 to 30 seconds. *
- Deglaze with a couple of tablespoons of broth. Stir to remove any brown bits. There should be nothing stuck to the bottom of the inner pot.
* If the Instant Pot becomes too hot and the ingredients are burning, turn it off to cool it down and turn back on once cooled. You don’t want to burn the spices! If you need to, add a tablespoon of broth to deglaze the inner pot if you find that the ingredients are browning too quickly.
- Once deglazed, stir in remaining broth.
- Add butternut squash, carrots, and preserved lemons. Stir to combine.
- Add tomatoes, but don’t stir. Just push down with a spatula to immerse in the broth.
Instant Pot Duo Pressure Cook 6 minutes
- Close the lid and make sure steam release handle is in ‘Sealing’ position
- Press Manual (or Pressure Cook) and ‘+’ or ‘-‘ until the display reads ‘6‘ (6 minutes).
Instant Pot Ultra Pressure Cook 6 minutes
- Close the lid.
- Select Pressure Cook mode and adjust the time to 6 minutes (00:06).
- Press Start.
Pressure Cooking Process (Duo and Ultra)
- Instant Pot display will change to On.
- Once the Instant Pot is pressurized, the float valve will go up.
- The display will count down to 0; it will then switch to Keep Warm mode and display L0:00 or 00 00 and begin to count up the number of minutes since pressure cooking completed.
How to Quick Release Pressure (QR) on the DUO
- Move the steam release handle to Venting. Steam will come out of the steam release handle.
- When your Instant Pot is depressurized, the float valve will be in the down position.
- Press Cancel and open the Instant Pot.
How to Quick Release Pressure (QR) on the ULTRA
- Press down on the Steam Release Button until it locks into place, and steam begins to come out of the Steam Release Valve.
- When your Instant Pot is depressurized, the float valve will be in the down position.
- Press Cancel and open the Instant Pot.
[Find out more about the pressure release methods and how and when to use them. ]
Add Chickpeas, Saffron and Cream
- Stir in chickpeas, saffron, and cream (omit for vegan version).
- Cook on Saute mode until heated through.
- Garnish with chopped cilantro.
- Serve the Moroccan vegetarian stew with couscous, quinoa, or crusty French bread.
Vegetarian Instant Pot Moroccan Stew
Equipment
Ingredients
- 2 tablespoon olive oil
- 1 cup onion chopped
- 1 tablespoon garlic
- 1 tablespoon ginger
- 1 teaspoon salt
- 1 teaspoon black pepper powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- ½ teaspoon cayenne pepper
- 2 cups vegetable broth
- 4 cups butternut squash cut into 1 ½ inch cubes
- 1 cup carrots cut into 1-inch thick rounds
- 1 preserved lemon chopped
- 14.5 oz. diced tomatoes (1 can) – 411 grams
- 2 cups chickpeas (garbanzo beans) cooked, or 1 can (16 oz or 454 grams)
- pinch saffron
- ¼ cup heavy cream (omit for vegan)
- ½ cup cilantro chopped
Instructions
- Select the Saute function and pre-heat the Instant Pot.
- Add oil to the pre-heated inner pot of Instant Pot and allow it to heat up.
- Stir in onions, and saute till soft, about 1 minute.
- Stir in garlic and ginger. Press Cancel. The spices in the next step will cook in residual heat.
- Add salt, black pepper, coriander, cumin, turmeric, and cayenne pepper, stirring until fragrant about 15 to 30 seconds. *
- Deglaze with a couple of tablespoons of broth. Stir to remove any brown bits. There should be nothing stuck to the bottom of the inner pot.
- Once deglazed, stir in remaining broth.
- Add butternut squash, carrots, and preserved lemons. Stir to combine.
- Add tomatoes, but don’t stir; push down with a spatula to immerse in the broth.
- Close the lid and pressure cook on High Pressure for 6 minutes.
- Do a Quick Release (QR) of pressure. [Read More: The Different Pressure Release Methods]
- Press Cancel and open the Instant Pot lid.
- Stir in chickpeas, saffron, and cream (if using); heat through on Saute mode.
- Garnish with cilantro.
- Serve with couscous or crunchy bread.
Notes
- Prep time does not include steps that are already accounted for in the ingredient list, e.g. minced garlic, cut vegetables, etc.
- For more spiciness, stir in some harissa, to taste, at the end.
Nutrition
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I am not a certified nutritionist. I provide my best estimate of nutritional information merely as a courtesy to my readers. If you depend on nutritional information for dietary or health reasons, I suggest using your favorite online nutrition calculator to confirm the nutritional value of this recipe based on the actual ingredients that you use.
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Julia says
Can you make this in a Dutch oven on the stove?
Neena Panicker says
Julia, yes you can make it on the stove. Follow the same directions, bring to a boil, lower heat, and simmer for about 20 to 25 minutes or until the squash is cooked through. I hope you like it!
Irina says
Perfect as a hearty and delicious winter treat. I added kale for extra green power – worked out great!
Paint the Kitchen Red says
Irina, kale is a great addition. I’m so happy to hear that you liked the recipe!
Lindsay says
We loved this! It was delicious as leftovers too! Our only tweak was that we used lemon juice instead of preserved lemon. The directions were very clear and easy to follow. We will definitely be looking for more of your recipes. Thank you!
Paint the Kitchen Red says
Lindsay, I’m glad to hear that you liked the recipe! Thanks for commenting!
Dana says
This was insanely easy and delicious. Only thing is the preserved lemon made the dish WAY too salty for my tastebuds. I’ll def make again, and instead add just a squirt of lemon juice and maybe some lemon zest instead of the preserved lemons. But yes, delicious and well received at the table tonight!
Paint the Kitchen Red says
Hi Dana, thanks for sharing. It could be that different brands have different levels of saltiness too, but I’m glad you liked it overall!
Dana says
My preserved lemons were home made last winter because our tree harvested all at once and I needed something to do with them! Maybe I need to try a different recipe this year. The recipe last year was just to cut the lemons to ALMOST quartered, and stuff them all in a jar with salt, so salt was covering all of the lemons, and then add water to just the top level of the lemons in the jar. SALTY! LOL
Paint the Kitchen Red says
Aah, understood. I wonder if you could rinse them lol?!
Dana says
Just wanted you to know that since I first made this last December, I’ve made it soooo many times! It’s my go-to for a healthy dinner. This and the Misir Wot. I’m going to try some more of your recipes. This food feels like warmth and love in a bowl!
Paint the Kitchen Red says
Dana, thank you for the kind words!
Tina Barber says
This sounds great, I will be trying it soon. I am curious if you think it would be good if I added potatoes?
Paint the Kitchen Red says
Tina, yes I think it would be tasty with potatoes.
kudzu says
Have made this before and know it is both delicious & versatile. Make it as written and it is wonderful! However, it’s surprisingly tolerant of substitutions. Today I didn’t have the right ingredients or much time but was in the mood for this so… Sweet potatoes stood in for butternut squash, lemon juice for preserved lemon, dried ground ginger instead of fresh, completely forgot the saffron & tossed the chickpeas in with everything else. (Because my brain is fried.) Rushed through the prep so even skipped the saute part, basically turning this into a dump & go recipe. Added coconut milk at the end instead of cream. Turned out great! Though the end result was different, the base flavor of the original is in there and I’m glad I didn’t wait until I could “do it the right way.”
Paint the Kitchen Red says
Wow! Thank you for sharing your substitutions and it’s great to know that the recipe allows you to change it up!
Deborah says
This was so utterly delicious!!! Loved it!! I used 2 lemon zest as I didn’t have the other lemon item on hand. Doubled the heavy cream too.
Ricardo Rivera says
Absolutely love this soup!! This will definitely become a favourite. Easy and quick to make.
Paint the Kitchen Red says
Thanks, Ricardo! I’m glad to hear you liked it 🙂
Laura says
Thank you so much for this delightful recipe, I can hardly wait to make it. Happy, Happy 2021, Things will be better after March 4. I have great hope. Take care of you and yours…
Paint the Kitchen Red says
Hi Laura, Happy New Year to your too – I am hopeful for a much better year in 2021!
Kami says
Can you replace the cream with coconut cream?
Paint the Kitchen Red says
Kami, you definitely could do that. There will be a different taste but I love the flavor of coconut milk so I think it’ll taste good.
Kate says
Delicious, I switched out the heavy cream for coconut milk to make it vegan And served it with farro. It was tasty, a perfect spicy, comfy dish for the colder months.
Paint the Kitchen Red says
Kate, coconut milk is a great substitution. I’m thrilled to hear you loved the recipe 🙂
Glenn Paul says
The amount of ingredients seem to be too much for the Duo. Also, did I miss where the recipe differentiates between cooked or uncooked chick peas?
Paint the Kitchen Red says
Glenn, it depends on what type of Duo you have. I make this in a 6-quart duo and there’s plenty of room. If you have a 3 quart, it might be a tight fit.
The recipe card states the following: 2 cups chickpeas – (garbanzo beans) cooked, or 1 (16 oz.) can garbanzo beans.
Glenn Allen says
Thanks! Making it again right now, with the full amount of ingredients, but making it twice. I just love this recipe and want to have it around all week.
Paint the Kitchen Red says
Thank you, Glenn – I’m happy you like the recipe! Thank you for the suggestion. I’ll keep that in mind for future edits. For now, I suggest you go to the bottom of the post where the recipe card is and you can have the ingredients and instructions all in one place.
Glenn Allen says
One request. When you talk about for example deglazing the spices, it might be more helpful to put the amounts next to the spices so we don’t have to keep scrolling up and down the page. I know he wants it all!
Sonia says
Excellent!! This was my first ever Instant Pot recipe and I think I totally nailed it;) I forgot to buy carrots and didn’t have pickled lemon, but it was really delicious. I definitely want to try this again. Thank you!
Paint the Kitchen Red says
Sonia, thanks for letting me know you liked the recipe. How great that your first recipe was a grand success 🙂
Renuka says
Yes, thanks
Barbara Martin says
I love this recipe and make it often. A friend who does not have an Instant Pot wants to know his to convert to slow cooker.
Do you have suggestions?
Thanks so much!
Paint the Kitchen Red says
Hi Barbara, thanks for sharing the recipe! This recipe can be cooked on the stovetop in about 30 minutes on low simmer. So I think in a slow cooker it would probably cook for 3 to 4 hours on low heat.I would ask your friend to find a slow cooker recipe with quick-cooking veggies and use a similar timing.
Sue Bryan says
Made this tonight, it was delicious, used milk instead of cream & used 2 tbs lemon juice plus added spinach at the end.
Will definitely make it again.
Passed it along to friends& family
Paint the Kitchen Red says
Thank you Sue. Yum, sounds like you had a delicious soup!