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Instant Pot Vegan Enchilada Soup - Stovetop Option
5 from 42 votes

Instant Pot Vegan Enchilada Soup - Stovetop Option

This Instant Pot Vegan Enchilada Soup combines sautéed onion, garlic, mushrooms, jalapeño, and bell peppers, with quinoa, corn, and tomato sauce, seasoned with chipotle and smoked paprika. The soup offers a smoky, mildly spicy, and hearty vegan option with a nutty texture from walnuts and optional soy curls simulating meatiness.

Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings: 4 servings
Calories: 240 kcal
Course: Main Course
Cuisine: Mexican, Vegan

Ingredients

Soup:
  • 1 tsp neutral cooking oil Or use 3 tbsp broth to saute, generic cooking oil
  • 1/2 onion chopped, medium
  • 4 cloves garlic finely chopped
  • 6 oz mushrooms , a combination or white, cremini or other)
  • 1/3 cup walnuts
  • 1/2 - 1 jalapeño chopped
  • 1 green bell pepper , chopped
  • 1/2 red bell pepper chopped
  • 2 tbsp enchilada seasoning see below, or more
  • 1/4 cup quinoa dry
  • 2 oz soy curls (optional)
  • 1/3 cup corn
  • 1 cup tomato sauce or puree
  • 1.5 cups vegetable broth or vegan chikin flavored broth or water
  • 3/4 tsp salt (slightly less if the broth is salted)
Enchilada seasoning:
  • 1/2 tsp chipotle pepper powder ancho chili powder, cumin, oregano, chipotle pepper flakes, garlic powder, onion powder
  • 3/4 tsp  smoked paprika or a mix of sweet & smoked, as all smoked can be hot
  • 1/4 tsp cinnamon
  • black pepper cayenne, thyme (optional, dashes of

Instructions

    Cup of Yum
  1. Start the instant pot on sauté. Add oil/broth. Once hot, add the onion, garlic and pinch of salt and cook for 2 minutes. Meanwhile, pulse the walnuts in a processor until they form a coarse mixture. Add mushrooms and pulse again until the mushrooms are chopped.
  2. Add the mushroom and walnut mixture to the pot and mix in for a min. Add the jalapeño and peppers and cook for 2 mins.
  3. Add the spices, quinoa (or quinoa + soy curls)**, corn, salt, tomato sauce, broth and mix well.
  4. Close the lid and pressure cook on high pressure for 15 minutes, allow the pressure to release naturally. Taste and adjust the salt, heat or flavor and mix in.
  5. Garnish with vegan sour cream, lemon juice, cilantro, jalapeño or pickled jalapeño, and/or hot sauce. Serve with pumpkin cornbread. 
  6. Saucepan: Follow steps 1,2 in a saucepan over medium heat. Cook the mushroom mixture for 3-4 mins before adding peppers. Follow step 3, Add 1/2 cup more broth and partially cover and cook for 20-25 minutes. Taste and adjust flavor, liquid content and check the quinoa for doneness. Uncover and simmer over low for 10 to 15 mins.

Notes

  • You can replace dried chipotle powder with 2 fresh chipotle peppers blended into the broth for different smoky heat.
  • Adding 1/4 cup brown lentils and extra broth with 2 teaspoons extra enchilada seasoning makes the soup heartier.
  • Cooked beans or chickpeas can be added (1-1.5 cups) along with more seasoning for protein variety.
  • Walnuts can be substituted with cashews, pecans, pumpkin seeds, or omitted if preferred.
  • Quinoa can be swapped for rice, millet, red lentils, or buckwheat according to preference or availability.

Nutrition Information

Calories 240kcal (12%) Carbohydrates 27g (9%) Protein 12g (24%) Fat 10g (15%) Sodium 560mg (23%) Potassium 690mg (15%) Fiber 6g (24%) Sugar 8g (16%) Vitamin A 1750IU (35%) Vitamin C 58.2mg (65%) Calcium 38mg (4%) Iron 2.7mg (15%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 240

% Daily Value*

Calories 240kcal 12%
Carbohydrates 27g 9%
Protein 12g 24%
Fat 10g 15%
Sodium 560mg 23%
Potassium 690mg 15%
Fiber 6g 24%
Sugar 8g 16%
Vitamin A 1750IU 35%
Vitamin C 58.2mg 65%
Calcium 38mg 4%
Iron 2.7mg 15%

* Percent Daily Values are based on a 2,000 calorie diet.