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Instant Pot Sweet Potato Lentil Curry
Instant Pot Eggplant Sweet Potato Lentil Curry. Mung Beans, lentils, spices, sweet potato and eggplant make a filling curry or soup. Use other veggies of choice. Vegan Gluten-free Soy-free Nut-free Recipe. Make it in a saucepan or InstantPot Pressure Cooker. Easily made oil-free
Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 4
Calories: 200 kcal
Course:
Main Course , Soup
Cuisine:
Vegan , gluten-free
Ingredients
- 3/4 cup lentils or a mix of (brown/green) lentils and mung beans , soaked in warm hot water for atleast 15 mins
- 1 tsp oil , or use water to saute to make oil-free
- 1/2 onion chopped
- 4 cloves of garlic chopped
- an inch of ginger chopped
- 1/2 or 1 hot green chile chopped
- 1/4 tsp Turmeric
- 1/2 to 1 tsp garam masala
- 1/2 tsp ground cumin or ground coriander
- 15 oz tomatoes (2 medium tomatoes, chopped
- 1 cup (heaping) chopped eggplant , or use other hearty vegetables of choice
- 1 cup cubed sweet potatoes
- 3/4 tsp salt
- 2 cups water 3 cups for saucepan
- a big handful of spinach
- cayenne and lemon/lime to taste
- pepper flakes for garnish
Instructions
- Soak the lentils if you havent already and get the ingredients ready, Switch the IP to saute. Add oil and let it get hot.
- Add onion, garlic, ginger, chile and a pinch of salt. Cook for 2 to 3 minutes, stir frequently.
- Add spices and mix in. Add tomatoes and cook for 4 to 5 minutes. Mash larger pieces.
- Add the veggies, salt, lentils and water and mix in.
- Close the lid, to sealing, and cook on manual for 11 to 12 minutes (on high pressure). Let the pressure release naturally.
- Fold in spinach, cayenne and lemon./lime. Let it sit for 2 mins or saute for 2 mins.. Adjust consistency if needed by adding a bit more water or non dairy milk for creamier and mix in. Taste and adjust salt, spices (add more garam masala or curry powder if needed).
- Serve with flatbread or rice/cooked grains or as a soup with crackers.
Cup of Yum
Notes
- To make in a saucepan: Follow steps 1 to 3 in a saucepan. Add eggplant, lentils, salt and 3 cups of water instead of 2. Partially cover and cook for 20 minutes. Then add sweet potatoes and mix in. Continue to cook for another 15+ minutes (total 35 to 45 minutes) or until lentils are tender.
- Nutrition is 1 of 4 serves
Nutrition Information
Calories
200kcal
(10%)
Carbohydrates
36g
(12%)
Protein
11.5g
(23%)
Fat
1g
(2%)
Sodium
469mg
(20%)
Potassium
786mg
(22%)
Fiber
14g
(56%)
Sugar
6g
(12%)
Vitamin A
5640IU
(113%)
Vitamin C
19.4mg
(22%)
Calcium
53mg
(5%)
Iron
3.4mg
(19%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 200
% Daily Value*
| Calories | 200kcal | 10% |
| Carbohydrates | 36g | 12% |
| Protein | 11.5g | 23% |
| Fat | 1g | 2% |
| Sodium | 469mg | 20% |
| Potassium | 786mg | 17% |
| Fiber | 14g | 56% |
| Sugar | 6g | 12% |
| Vitamin A | 5640IU | 113% |
| Vitamin C | 19.4mg | 22% |
| Calcium | 53mg | 5% |
| Iron | 3.4mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.