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–+ servings
sprouted chickpea stew
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5 from 1 vote

Sprouted Chickpea and Mushroom Stew

Cook Time1 hour
Sprouting Time1 day 12 hours
Total Time1 day 13 hours
Course: Soup
Keyword: Plant Based, Stew, Vegan
Servings: 8
Calories: 290kcal

Equipment

  • Instant Pot
  • food processor

Ingredients

  • 2 cups dried chickpeas, soaked and sprouted (4 cups total once soaked)
  • 3 cups chopped mushrooms, cremini and maitake, 1/2 inch pieces
  • 1 cup chopped celery, 1/2 inch pieces
  • ½ cups chopped carrots, 1/2 inch pieces
  • 1 cup chopped onion, 1/2 inch pieces
  • 3 cloves garlic
  • 2 cups chopped unpeeled potatoes, 1/2 inch cubes
  • 5-6 cups oil free stock
  • 1 cup green peas, frozen
  • fresh rosemary
  • fresh thyme
  • salt and pepper to taste
  • 2 tbsp vegan Worcestershire Sauce
  • 2 whole medium tomatoes, blended in food processor

Instructions

  • Add chopped onion and garlic to Instant Pot on saute medium. Cook and stir letting the onions and garlic brown slightly. Add splashes of veggie stock to deglaze the pot.
  • Add celery, carrots, mushrooms, potatoes, and chickpeas to pot. Add veggie stock to cover completely (ensure that your Instant pot is no more than 2/3 full but all ingredients are covered. 


  • Cook on Chili/Bean setting for 20 minutes, following the Instant Pot directions for safety.

  • When done cooking and steam has released, remove lid. Add peas, tomatoes, fresh herbs, salt and pepper and vegan Worcestershire. Stir and change setting to saute and simmer on medium for an additional 30 minutes.

  • Serve with fresh parsley or chopped green onion, a side salad, and corn muffins or other whole grain biscuits.

Notes

To sprout Chickpeas, soak for 8 hours, drain, and leave in strainer over a bowl covered with a towel at room temperature. Every 8 hours soak for 5 minutes, drain and recover until sprouting, about 16-24 hours. Then place sprouted chickpeas in a sealed container in water in fridge until ready to use. Drain and rinse before cooking. 
 
If you don’t have time to sprout, use dried chickpeas soaked overnight OR use canned but adjust Instant Pot cooking times to account for the change in chickpeas. 
 
If using canned, cook all other ingredients for 12 minutes on pressure, then add cooked chickpeas afterward and simmer for 30 minutes. 

Nutrition

Serving: 1g | Calories: 290kcal | Carbohydrates: 53g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Sodium: 674mg | Potassium: 1190mg | Fiber: 14g | Sugar: 13g | Vitamin A: 2257IU | Vitamin C: 25mg | Calcium: 98mg | Iron: 6mg