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Instant Pot Vegan Stew [Oil Free]

Instant Pot Vegan Stew, loaded with carrots, potatoes, mushrooms, peas, corn and lentils for a hearty, filling and incredibly flavourful meal.

Prep Time
25 mins
Cook Time
25 mins
Total Time
38 mins
Servings: 6 Servings
Calories: 321 kcal
Course: Main Course
Cuisine: American , Canadian

Ingredients

  • 1 yellow onion finely chopped
  • 5 cloves garlic minced
  • 4 carrots peeled and sliced
  • 2 pounds yellow potatoes peeled and chopped into 1.5" pieces (approx. 3 large potatoes)
  • 8 ounce (227g) package baby bella mushrooms (or cremini) halved
  • 1 cup frozen peas
  • 1 cup frozen corn
  • ½ cup red wine
  • 5.5 ounce can tomato paste
  • ¾ cup green or brown lentils
  • 4 cups low sodium vegetable broth
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1.5 teaspoon sea salt

Instructions

Instant Pot Directions
    Cup of Yum
  1. 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.
  2. 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
  1. Add your finely chopped onion and garlic with a tablespoon of broth or water to a large pot. Sauté until softened, approx. 5 minutes.
  2. 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

  • I like this soup thick and chunky, but if you prefer a more brothy soup, chop your veggies smaller and use an additional cup of broth. 
  • For even more added health benefits, you may add some baby spinach or shredded kale to the pot at the end of cooking.
  • If you don't have low sodium broth, decrease the amount of salt. Remember, you may always add more, but you cannot remove.
  • For the potatoes, you may use your favourite variety. I like yellow potatoes, but white, russet, and even sweet potatoes work well here, if preferred.
  • I like green lentils here, but if you don't have any on hand, you may sub for a can of chickpeas or your favourite beans. But don't use dry chickpeas or beans as they won't have enough time to cook.

Nutrition Information

Calories 321cal (16%) Carbohydrates 64g (21%) Protein 15g (30%) Fat 1g (2%) Sodium 987mg (41%) Potassium 1631mg (47%) Fiber 16g (64%) Sugar 10g (20%) Vitamin A 7384IU (148%) Vitamin C 53mg (59%) Calcium 78mg (8%) Iron 5mg (28%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 321

% 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.