Instant Pot

Creamy Curry Split Pea Soup 

By the Gracious Vegan

Creamy Curry Split Pea Soup 16x9.jpg

This comforting soup requires more spices than others, but it’s totally worth it. This tasty, substantial soup can serve as an entrée in its own right.

Freezes well. Instant Pot instructions at bottom. 

Makes 7 servings

Create cashew milk for the soup by blending the cashews and water together on high for 30 seconds or longer, until the cashews are dissolved. (If you do not have a high speed blender, soak the cashews first for 2 hours, or pour boiling water over them and soak them for 20 minutes; drain.) Set aside. 

  • 1/4 cup raw cashews

  • 1 cup water

Add the following ingredients to a Dutch oven or soup pot, bring to a boil, cook for about an hour, partly covered, until the split peas are very tender. 

  • 5 cups vegetable broth

  • 1.5 cups dry yellow split peas

  • 1 14.5-ounce can diced or petite-diced tomatoes

  • 1 large onion, chopped

  • 2 cloves garlic, minced

  • 2 Tablespoons tomato paste 

  • 1 Tablespoon ground coriander

  • 2 teaspoons fresh ginger, minced

  • 1.5 teaspoons ground cumin

  • 1/2 teaspoon turmeric

  • 1/4 teaspoon garam masala

  • 1/4 teaspoon hot red pepper flakes

Add the following and stir for a few minutes until the greens are wilted and the thickness of the soup is to your liking. 

  • The cashew milk

  • 2-3 handfuls of chopped kale or spinach

  • 1/4 cup chopped fresh cilantro

  • 1.25 teaspoons salt (or to taste)

  • 1 teaspoon coconut extract

For the Instant Pot: Put the main list of ingredients in the Instant Pot. 

  • Use 4.5 cups vegetable broth instead of 5 cups

  • Valve in the sealing position

  • “Manual” setting for 15 minutes

  • 10-minute natural release

Add the greens, cashew milk, cilantro, salt, extract, and stir in the Instant Pot

 

Timing: hands-on time: 30 minutes; total time 80 minutes         

Nutrition: whole-food, unprocessed; WFPBNO

Nutritional information per serving: 206 calories, 2g fat, 0g sat. fat, 33g carbs, 857mg sodium, 12mg fiber, 13g protein 

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Turkish Red Lentil Soup 

By the Gracious Vegan

Turkish Red Lentil Soup 16x9.jpg

Turkish red lentil soup is a great soup for your regular rotation. It’s quick, cheap, and filling. It works well any time of year and is perfect for when you’re feeling under the weather. You can keep it simple or dress it up with lots of toppings.

Freezes well. Instant Pot instructions at bottom.

Makes 7 servings

Put all ingredients in a Dutch oven or soup pot, bring to a boil, and simmer, covered, 30 minutes, until the rice is cooked and the lentils have virtually dissolved into a puree.

  • 8 cups vegetable broth

  • 2 cups red lentils

  • 1/4 cup uncooked white rice or 3/4 cup cooked brown rice*

  • 2 Tablespoons tomato paste

  • 2 Tablespoons sweet paprika

  • 1/2 teaspoon urfa biber or Aleppo pepper or 1/4 teaspoon red pepper flakes

  • 1 medium onion, finely chopped

  • 1 medium tomato, finely diced

  • Add salt to taste. Add a little water if it’s too thick. 

  • Salt to taste (1.25 teaspoons)

Optional garnishes:

* Some stores, like Trader Joe’s, offer pre-cooked frozen brown rice in the frozen foods aisle. 

 

For the Instant Pot: Put the main list of ingredients in the Instant Pot. 

  • Use 7 cups vegetable broth instead of 8 cups

  • Valve in the sealing position

  • “Manual” setting for 10 minutes

  • 10-minute natural release

  • Stir in the salt 

 

Timing: hands-on time 15 minutes; total time: 50 minutes         

Nutrition: whole-food unprocessed; WFPBNO

Nutritional information per serving: 221 calories, 0g fat, 0g sat. fat, 39g carbs, 1011 mgsodium, 9mg fiber16gprotein 

Gluten-free

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Overnight (or Instant Pot) Chai-Flavored Hot Cereal

By the Gracious Vegan

Overnight Chair-Flavored Hot Cereal 2.jpg

Warm and comforting on a cold morning, this cereal is also packed with protein, complex carbohydrates, and other important nutrients. If chai spices aren’t your thing, you can go without the spices or substitute your favorites. I tried using ground spices, but it didn’t work nearly as well—once you have cinnamon sticks, cardamom seeds, and ginger on hand, this is a snap. Update: see how to make it without the overnight soaking with an Instant Pot or other pressure cooker.

Makes 4 servings

The night before (or at least 2 hours before). In a very large glass or ceramic bowl or casserole dish, combine these ingredients.

  • 1 cup whole grains (steel-cut oats, millet, barley, spelt, kamut, quinoa, or a combination)

  • 4 cups of water

  • 2 Tablespoons flaxseed meal (optional but very good for you)

  • 2 cinnamon sticks

  • Seeds from 6 cardamom pods (or ¾ teaspoon ground cardamom if you can’t find the pods)

  • 1 Tablespoon grated fresh ginger

  • ¼ teaspoon salt

  • 5-10 grinds of fresh black pepper

Microwave the mixture on high, uncovered, for 5 minutes. Then stir and microwave it again for 4 minutes. Cover and let stand at room temperature for at least 2 hours or overnight.

In the morning. The cereal is ready. Just remove the cinnamon sticks, heat the mixture, and divide it among 4 bowls (or storage containers for serving later in the week). Serve with any or all of the toppings below.

  • Plant-based milk (almond, soy, cashew, oat, etc.)

  • 1-2 teaspoons hemp seeds per serving

  • Chopped almonds

  • Sweetener (date sugar, date paste, banana, sweetener with stevia brown sugar or other)

  • Fresh or dried fruit

Alternative cooking method: Use the multigrain or manual setting on your Instant Pot. Decrease water to 3.5 cups. Program the Instant Pot for 5 minutes. Use the 10-Minute Natural Release Method.

Timing: hands-on time 15 minutes, total time overnight (or at least 2 hours); with Instant Pot, about 30 minutes total

Nutrition: whole-food unprocessed; WFPBNO

Nutritional content of this dish depends on the combination chosen. I’ve used the following combination to calculate the amounts below: half-quinoa, half-steel cut oats with ½ cup of soymilk, 2 teaspoons hemp seeds, 2 teaspoons brown sugar, and ½ Tablespoon chopped almonds

300 calories, 9.5g fat, 1g sat. fat, 42g carbs, 55mg sodium, 3g fiber, 13.5g protein

Gluten-free if made with gluten-free grains

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