Instant Pot Smoky Tomato Chickpea Stew with Wilted Kale and Brown Farro

Introduction

There’s something wonderfully comforting about a hearty stew that manages to be both deeply flavorful and incredibly nourishing—and this Instant Pot Smoky Tomato Chickpea Stew with Wilted Kale and Brown Farro delivers exactly that. Designed for busy weeknights, cozy meal prep sessions, or anytime you crave a wholesome, plant-forward dinner, this recipe brings together bold spices, creamy chickpeas, earthy farro, and tender greens in a way that feels both rustic and modern. The Instant Pot does most of the heavy lifting, concentrating the flavors of tomato, smoked paprika, garlic, and onion into a rich, aromatic broth that tastes like it simmered all day.

This is the kind of dish that works beautifully as a standalone meal, thanks to its satisfying combination of protein, fiber, whole grains, and greens. It’s freezer-friendly, easy to scale up for meal prep, and endlessly adaptable depending on what vegetables you have on hand. Whether you’re cooking for yourself or feeding a hungry household, this wholesome stew is sure to become a staple you’ll crave again and again.

Ingredients

This recipe uses simple, pantry-friendly ingredients that come together to create a complex and smoky tomato-based stew. The farro cooks separately to maintain its nutty texture, while the stew ingredients meld beautifully under pressure.

• For the Brown Farro
• 1 cup uncooked brown farro, rinsed
• 2 cups water or vegetable broth
• 1/2 teaspoon salt
• For the Smoky Tomato Chickpea Stew
• 1 tablespoon olive oil
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 medium carrots, peeled and diced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1 teaspoon salt (plus more to taste)
• 1/4 teaspoon black pepper
• 1 (15-ounce) can fire-roasted diced tomatoes
• 1 (15-ounce) can tomato sauce
• 1 1/2 cups low-sodium vegetable broth
• 2 (15-ounce) cans chickpeas, drained and rinsed
• 3 cups chopped kale, stems removed
• 1 tablespoon fresh lemon juice
• Optional Garnishes
• Fresh parsley
• Red pepper flakes
• Drizzle of olive oil

Instructions

These detailed steps will guide you through preparing perfect fluffy farro and a deeply flavorful Instant Pot stew. Take your time with the sautéing stages—they build essential layers of flavor that make this dish so delicious.

1. Prepare the farro (20–25 minutes).
   Rinse the brown farro thoroughly under cold water to remove excess starch. Add the farro, water or broth, and salt to a medium pot. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 20–25 minutes or until the grains are tender but pleasantly chewy. Drain any excess liquid if needed, fluff with a fork, and set aside. If preparing in advance for meal prep, spread the cooked farro on a sheet pan to cool quickly.
2. Set up the Instant Pot (1 minute).
   Select the Sauté function and allow the pot to heat for about a minute. This helps the oil spread evenly and prevents ingredients from sticking once added.
3. Sauté the aromatics (5–7 minutes).
   Add the olive oil, then stir in the diced onion. Cook for 3–4 minutes until softened and lightly golden. Add the minced garlic, red bell pepper, and carrots. Continue sautéing for another 2–3 minutes. This stage builds foundational flavor—don’t rush it. If the vegetables start to stick, add a splash of broth to deglaze the bottom.
4. Add the spices (1 minute).
   Sprinkle in the smoked paprika, cumin, oregano, and optional red pepper flakes. Stir continuously for about 1 minute. Toasting the spices in hot oil enhances their aroma and gives the stew deeper, smoky warmth.
5. Deglaze and add liquids (2 minutes).
   Pour in the vegetable broth and use a wooden spoon to scrape up any browned bits from the bottom of the pot—this prevents the Instant Pot from triggering a burn warning. Add both the fire-roasted tomatoes and tomato sauce. Stir to combine.
6. Add chickpeas and seasonings (1 minute).
   Stir in the chickpeas, salt, and black pepper. Mix well so everything is evenly distributed. At this point, the pot will look thick, but the chickpeas will release additional moisture as they cook.
7. Pressure cook (12 minutes + natural release).
   Cancel the Sauté function, secure the lid, and set the Instant Pot to Pressure Cook on High for 12 minutes. Once the cooking cycle is complete, allow a natural release for 10 minutes, then manually release any remaining pressure. The stew will be bubbling and aromatic, with softened vegetables and rich tomato flavor.
8. Add the kale (2–3 minutes).
   Stir the chopped kale directly into the hot stew. The residual heat will wilt it within a few minutes. If you prefer your greens more tender, turn on the Low Sauté function for 1–2 additional minutes.
9. Finish with lemon juice (30 seconds).
   Stir in the fresh lemon juice to brighten the flavors and balance the smokiness of the paprika and the richness of the tomatoes.
10. Taste and adjust (1–2 minutes).
    Give the stew a taste. Add more salt, pepper, or red pepper flakes if needed. If you prefer a thicker stew, let it simmer briefly on Sauté until it reaches your desired consistency.
11. Serve (1 minute).
    Spoon a scoop of warm farro into bowls and ladle the smoky tomato chickpea stew over the top. Finish with a drizzle of olive oil and a sprinkle of fresh parsley if desired.

Tips and Variations

This dish is versatile, forgiving, and easy to adapt to your preferences or what’s in your pantry. Here are some helpful suggestions to ensure success every time.

• Pro Tips:
  Sauté the aromatics until golden to build deep flavor—it makes a noticeable difference. Always deglaze the Instant Pot well to avoid burn warnings. Choose fire-roasted tomatoes for extra smokiness.
• Common Mistakes:
  Avoid adding the kale before pressure cooking—it overcooks and loses its vibrant color. Don’t rush the natural pressure release; it keeps the stew from splattering and allows flavors to settle.
• Variations:
  Swap chickpeas for white beans or lentils. Add diced sweet potatoes or zucchini for extra vegetables. Stir in coconut milk at the end for a creamy version.
• Substitutions:
  Use quinoa, barley, or brown rice instead of farro. Substitute spinach or Swiss chard for kale. Replace smoked paprika with chipotle powder for a spicier twist.
• Storage and Reheating:
  Store the stew and farro separately for best texture. Refrigerate for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop with a splash of broth to loosen.

Serving Suggestions

This stew is hearty enough to serve on its own, but pairing it with a base like brown farro gives it added texture, chew, and satisfying whole-grain goodness. For a beautifully balanced bowl, scoop warm farro into a shallow dish and ladle the stew over top, letting the juices seep into the grains. A drizzle of olive oil, a squeeze of fresh lemon, and a sprinkle of chopped parsley brighten each serving.

If you’re hosting, serve the stew family-style in a wide pot or Dutch oven so everyone can help themselves. Pair it with warm crusty bread, a crisp green salad, or roasted vegetables. For a Mediterranean-style plate, add a dollop of yogurt or sprinkle with feta. For meal prep, portion the farro and stew side-by-side to keep textures intact. The dish reheats beautifully and tastes even better the next day, making it perfect for lunches or quick weeknight dinners.

Nutritional Information

Approximate nutrition per serving (based on 6 servings):
Calories: 390
Protein: 15g
Carbohydrates: 62g
Fiber: 13g
Total Fat: 7g
Saturated Fat: 1g
Sodium: 720mg
Sugar: 10g

Conclusion

This Instant Pot Smoky Tomato Chickpea Stew with Wilted Kale and Brown Farro is a wholesome, satisfying meal that’s as nourishing as it is flavorful. Packed with plant-based protein, fiber-rich greens, and warm spices, it’s the perfect recipe for busy evenings or weekly meal prep. Whether you enjoy it as a cozy bowl on a chilly night or pack it up for lunches throughout the week, this dish is sure to become a staple in your kitchen. Give it a try, make it your own with variations, and share your delicious results with others!