Gluten-free Instant Pot Hearty Chickpea Stew (Revithosoupa/ Ρεβυθόσουπα )
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'Revithosoupa' or chickpea soup, is one of my very favourite meals that my mother makes. This is her recipe that she has fine tuned over the years.
This gluten-free and vegan chickpea soup is so wholesome and warming with a gentle spice and just the most perfect healthy meal for those colder days.
Full of fibre and plant protein, this recipe calls for an Instant-Pot or pressure cooker and comes together in 45 minutes!
Ladel a full bowl and serve with a slice of gluten -free bread to mop up all the yummy sauce.
Serve warm, cold or room temperature, it's delicious every way!
500g dried chickpeas, soaked overnight
Greek extra virgin olive oil
2 medium red onions, (or white) finely diced
3 cloves garlic, sliced
3 carrots, grated
1 Tbsp tomato paste/ concentrate
4 tsp coriander powder
4 tsp cumin powder
2 tsp paprika powder
1 tsp ginger powder
1 tsp chilli flakes
5 cardamom pods
2 small cinnamon barks
Sea salt and pepper, to taste
You will also need:
Instant pot pressure cooker
Add 500g of dried chickpeas to a large bowl and cover with cold water. Leave overnight to soak to swell.
Drain and rinse the chickpeas.
Set the Instant pot to sauté, and once hot, drizzle in 2 Tbsp of extra virgin olive oil and diced onions to soften.
Add the garlic, and when it smells good, add in the grated carrots, tomato paste, all the spices, salt to taste and good grind of black pepper, then sauté for a couple minutes taking care not to burn.
Cancel the sauté setting, then add the soaked chickpeas, give it a stir to coat, then fill with water to cover the chickpeas (about 1.5" over - but do not go over the fill line)
Close the the Instant Pot and set the steam release handle to sealing.
Pressure-cook on high for 45 minutes.
When time's up, carefully turn the steam release handle to venting and allow natural release. About 10-15minutes.
When ready, give it a stir and check the consistency. If it needs more thickening, set again to sauté to simmer for 20 minutes or until you are happy.
SERVE THIS WITH.
Chickpeas - bursting with nutritional goodness – they are full of protein, fibre and iron. (Source)
Greek extra virgin olive oil - specifically Greek oil, has the lowest acidity (approximately 0.5%) and is packed with essential vitamins and minerals. Benefits may include anti-inflammatory properties, lowering cholesterol and blood pressure and improves bone calcification. (Source)
Garlic - contains antioxidants that protect against cell damage and ageing, helps improve blood pressure, cholesterol and bone health. (Source)
Red onions - nutrient dense, meaning they're low in calories but high in vitamins and minerals. Red onions are rich in anthocyanin, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes. (Source)
Carrots - are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein, which is important for eye health. (Source)
Cardamom - contains phytochemicals that have anti-inflammatory, antibacterial properties and traditionally used to help boost digestive health and treat gastrointestinal issues. (Source)
Coriander powder - high in active antioxidants, coriander is antibacterial, may help regulate blood sugar, and can enhance the digestive process through its anti-inflammatory and antispasmodic properties. Hippocrates, the Greek physician, was also a fan of coriander for its medicinal and aromatic properties. (Source)
Cumin powder - is a great source of iron, antioxidants and many beneficial plant compounds which may promote digestion and decrease inflammation. (Source)
Ceylon (True) Cinnamon - referred to as kanela or κανέλα in Greek. It is typically associated with desserts like baklava; but in Greece, it can also be used in savoury cooking as well. The powerful antioxidants in cinnamon have anti-inflammatory effects, anti-fungal, antibacterial and anti-inflammatory properties. (Source)
Chilli flakes - contain many vitamins, minerals and powerful antioxidant carotenoid compounds; including Capsanthin - the main carotenoid in red chilli peppers which also give its red colour; and Capsaicin which is responsible for their spicy flavour and health benefits. (Source)
Ginger powder - high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. (Source)
Paprika powder - is rich in several minerals, antioxidants and vitamins including Vitamin A and E. (Source)
HAVE YOU MADE THIS?
Many of my recipes call for Greek products like Greek extra virgin olive oil, Greek honey or Greek oregano. It is not mandatory for it to be Greek in order to make the recipe, you are more than welcome to use a good quality alternative; just keep in mind if you are after the authentic flavours of Greece these details do make all the difference in Greek cuisine. You can shop these ingredients here.
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Disclaimer: None of the health benefits listed are intended to diagnose or treat any pre-existing health conditions. Always consult a health care practitioner before making any health decisions. The benefits listed are from my own research and personal interest, and encourage you to follow the Source and do further research.