Instant Pot Vegan Stew [Oil Free]
User Reviews
5
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Prep Time
25 mins
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Cook Time
13 mins
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Total Time
38 mins
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Servings
6 Servings
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Calories
321 kcal
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Course
Main Course
Instant Pot Vegan Stew [Oil Free]
Description
Instant Pot Vegan Stew [Oil Free] uses a mix of yellow onion, garlic, root vegetables, mushrooms, frozen peas and corn, and dried green lentils with tomato paste and red wine in a vegetable broth base. The seasonings include parsley, oregano, thyme, and salt to build flavor without oil.
The stew is prepared either by sautéing aromatics lightly before adding all ingredients to the Instant Pot for pressure cooking, or by simmering on the stove for a longer time. The result is a thick stew where lentils and potatoes become tender, while the combination of vegetables adds texture and color.
This vegan stew is filling, with earthy mushroom notes and a mild acidity from tomato and wine. It suits a main meal or a hearty side, especially in cooler weather. Adjust vegetables’ size for preferred broth consistency. The recipe encourages adding greens at the end for extra nutrition.
Substitutions include using different potato types or canned beans instead of dry lentils if needed. Salt adjustments depend on broth sodium level, and the stew keeps well refrigerated.
Ingredients
- 1 yellow onion finely chopped
- 5 cloves garlic minced
- 4 carrot peeled and sliced
- 2 pounds potato peeled and chopped into 1.5" pieces (approx. 3 large potatoes, yellow
- 8 ounce baby bella mushrooms halved, or cremini, 227g package
- 1 cup peas frozen
- 1 cup corn frozen
- ½ cup red wine
- 5.5 ounce tomato paste canned
- ¾ cup green lentils or brown lentils
- 4 cups vegetable broth low sodium
- 1 teaspoon parsley dried
- 1 teaspoon oregano dried
- 1 teaspoon thyme dried
- 1.5 teaspoon salt sea salt
Instructions
Instant Pot Directions
- Turn your Instant Pot to the sauté function and add your finely chopped onion and garlic with a tablespoon of broth or water. Sauté until softened, approx. 5 minutes.
- Add all remaining ingredients to the pot, close the lid and make sure the valve is set to the sealing position. Then set to high pressure for 8 minutes (it will take about 20 minutes to reach pressure) and once the timer is complete, quick release the steam valve. Enjoy.
Stove Top Directions
- Add your finely chopped onion and garlic with a tablespoon of broth or water to a large pot. Sauté until softened, approx. 5 minutes.
- Then add all remaining ingredients to your pot and bring to a boil over high heat. Once boiling, reduce heat and simmer for about 20-25 minutes until the lentils are cooked through and potatoes are tender. Enjoy.
Notes
- For a thinner broth, chop vegetables smaller and increase broth by 1 cup.
- Add baby spinach or kale at the end for extra greens and nutrients.
- Use low sodium broth to control salt; add salt gradually to taste.
- Yellow potatoes work well, but white, russet, or sweet potatoes can be used instead.
- Substitute green lentils with canned chickpeas or beans if preferred, but dry chickpeas won't cook properly in given time.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 321 kcal
% Daily Value*
| Calories | 321cal | 16% |
| Carbohydrates | 64g | 21% |
| Protein | 15g | 30% |
| Fat | 1g | 2% |
| Sodium | 987mg | 41% |
| Potassium | 1631mg | 35% |
| Fiber | 16g | 64% |
| Sugar | 10g | 20% |
| Vitamin A | 7384IU | 148% |
| Vitamin C | 53mg | 59% |
| Calcium | 78mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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