Instant Pot Chicken Chickpea and Vegetable Stew
A heart-warming pressure-cooked stew made with tender chicken thighs, chickpeas, white beans, and fresh garden vegetables. Perfectly portioned into six high-fiber meal prep lunches.
Prep
15 min
Cook
20 min
Total
35 min
Makes
6 servings
Created together. Shared with you.
Made by Lu + Lila
Lu created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Set the Instant Pot to Sauté mode…
- 01
Set the Instant Pot to Sauté mode…
Set the Instant Pot to Sauté mode and add 5ml olive oil, allowing it to heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 40g diced yellow onion and 6g…
Add 40g diced yellow onion and 6g minced garlic to the pot, sautéing for 3 minutes until softened and fragrant.
Look for: softened and fragrant
Tap card to mark done - 03
Add 130g boneless skinless chicken thighs
Add 130g boneless skinless chicken thighs, 50g sliced carrots, 40g sliced celery, and 60g diced courgette to the pot.
Tap card to mark done - 04
Pour in 50ml passata
Pour in 50ml passata, 200ml chicken broth, 80g drained chickpeas, and 80g drained cannellini beans, stirring to combine thoroughly.
Tap card to mark done - 05
Secure the Instant Pot lid
Secure the Instant Pot lid, turn the steam release valve to Sealing, and cook on High Pressure for 12 minutes.
Allow: 12 minutes
Tap card to mark done - 06
Allow the Instant Pot to natural pressure…
Allow the Instant Pot to natural pressure release for 10 minutes, then carefully quick-release any remaining steam.
Allow: 10 minutes
Tap card to mark done - 07
Remove the lid
Remove the lid, stir in 30g fresh spinach until wilted, and season with a pinch of sea salt and black pepper.
Look for: wilted, and season with a pinch of sea salt and black pepper
Tap card to mark done - 08
Portion into 6 equal glass storage containers
Portion into 6 equal glass storage containers, allowing them to cool to room temperature before sealing and refrigerating for up to 4 days.
Tap card to mark done
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Your symptoms change. Your plan should too.
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