Instant Pot Vegan Lentil Mushroom Stew with Mashed Sweet Potatoes
User Reviews
5
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Prep Time
10 mins
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Cook Time
35 mins
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Total Time
45 mins
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Servings
4
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Calories
283 kcal
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Course
Main Course
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Cuisine
Vegan, gluten-free
Instant Pot Vegan Lentil Mushroom Stew with Mashed Sweet Potatoes
Description
Instant Pot Vegan Lentil Mushroom Stew with Mashed Sweet Potatoes brings together a well-rounded vegan dish of brown lentils cooked with an assortment of mushrooms, onion, garlic, carrots, and herbs including thyme and sage. The mushrooms are first sautéed to deepen their flavor with the addition of red wine or alternative seasoning, then combined with lentils, tomato paste, and broth to pressure cook. Above the stew, cubed sweet potatoes steam and are later mashed with olive oil, garlic powder, salt, pepper, and thyme to add a smooth, slightly sweet component.
The stew offers a balance of earthy mushrooms and hearty lentils enriched by the cooking liquid and tomato paste, while the mashed sweet potatoes provide a creamy contrast in texture and slight sweetness. The method of cooking lentils and steaming potatoes simultaneously in the Instant Pot is efficient and helps meld the flavors.
This meal can be served as a filling vegan lunch or dinner, providing protein from lentils and complex flavors from the mix of vegetables and seasonings. Optional additions like rosemary or oregano can be included to customize the herb profile.
For stovetop preparation, lentils can be simmered separately with increased liquid, and sweet potatoes steamed independently, making this adaptable beyond the Instant Pot. Both stew and potatoes store well for several days when kept separately in the refrigerator.
Ingredients
Lentil Mushroom Stew:
- 1 tsp neutral cooking oil or 1/4 cup broth, generic cooking oil
- 1/2 onion medium, chopped
- 4 cloves garlic finely chopped
- 10 oz mushroom mix of cremini, white and portabello, sliced
- 1/4 cup red wine (or whiskey or 1 tbsp balsamic + 1 tbsp soy sauce/coconut aminos for soy free)
- 3/4 cups carrot or other veggies such as zucchini, celery, or a mix, sliced
- 1 tsp thyme or 1/2 tsp dried, fresh
- 1/2 tsp sage ground
- 1/4 tsp onion powder
- 3/4 cup brown lentils uncooked
- 2 tsp tomato paste
- 3/4 tsp salt
- 2 cups of water or veggie broth
Sweet potato mash:
- 12 oz sweet potato 2 medium sweet potatoes), or use regular potatoes, cubed
- 2 tsp extra virgin olive oil
- 1/4 tsp salt or more
- 1/4 tsp garlic powder
- black pepper additional flavors: chives, chopped parsely, dried or fresh; to taste
- thyme additional flavors: chives, chopped parsely, dried or fresh; to taste
Instructions
- Start the instant pot on sauté. Add oil, when hot add onion and garlic and cook for a minute. Then add the mushrooms and a good pinch of salt and cook for 3 minutes, add the wine and mix well and continue to cook for 2 more minutes.
- Cancel sauté, add the carrots, dry lentils, salt, herbs, tomato paste, water or broth and give it a good mix. (additional flavors: add 1/2 tsp fresh rosemary or dried oregano. Add a tbsp of Worcestershire sauce)
- Place a steamer basket over the lentil mixture and add cubed sweet potato to the basket. Close the lid. Pressure cook for 11-14 minutes, longer for older, green lentils (Stove top instructions in the notes).
- Let pressure release naturally. Open the lid, remove the steamer basket. Transfer the steamed sweet potatoes to a bowl and mash with a fork.
- Add the salt, garlic, thyme, pepper and extra virgin olive oil and mix well. Taste and adjust the flavor if needed. (If using regular potatoes, add a few tbsp of non dairy milk)
- Taste and adjust the lentil stew in the instant pot and add salt if needed, add a good dash of black pepper. You can also fold in some baby spinach and 1/3 cup green peas at this point.
- Serve the stew over mashed sweet potatoes. Garnish with fresh herbs and black pepper. You can also add toasted breadcrumbs and olive oil garnish.
Notes
- Simmer lentils on stovetop with extra water until tender, steam sweet potatoes separately before mashing with olive oil and seasoning.
- Store stew and mashed sweet potatoes separately in the refrigerator for up to three days; stew freezes well for about a month.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 283 kcal
% Daily Value*
| Calories | 283kcal | 14% |
| Carbohydrates | 47g | 16% |
| Protein | 13g | 26% |
| Fat | 4g | 6% |
| Sodium | 594mg | 25% |
| Potassium | 1014mg | 22% |
| Fiber | 15g | 60% |
| Sugar | 7g | 14% |
| Vitamin A | 16170IU | 323% |
| Vitamin C | 9.5mg | 11% |
| Calcium | 76mg | 8% |
| Iron | 4.1mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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