Plant Based Diet Recipes

Instant Pot Lentils Soup Recipe

Instant Pot Lentils Soup Recipe

You will adore this healthy nutrient packed recipe for instant pot lentils soup. It has all your favorite flavors like onions, garlic, ginger, spices, lentils, and split peas. This plant based recipe

is packed full of vitamins, antioxidants, and minerals. It has fiber, protein, calcium, and more. I love when my husband and kids eat this soup because I know they are getting a healthy gluten free meal. 

Instant pot lentils soup recipe is so healthy that’s because lentils are super nutritious. Just one cup cooked of this edible legume contains the following nutritional values:

  • Calories: 230
  • Carbs: 39.9 grams
  • Protein: 17.9 grams
  • Fat: 0.8 grams
  • Fiber: 15.6 grams
  • Thiamine: 22%
  • Niacin: 10%
  • Vitamin B6: 18%
  • Folate: 90%
  • Pantothenic acid: 13%
  • Iron: 37%
  • Magnesium: 18%
  • Phosphorous: 36%
  • Potassium: 21%
  • Zinc: 17%
  • Copper: 25%
  • Manganese: 49%

Additionally this lentils soup contains split peas! 100 grams of split peas contains 341 calories, 1.2 g 1% total fat, 0.2 g 1% Saturated fat, Polyunsaturated fat 0.5 g , 0.2 g Monounsaturated fat, 0 Cholesterol, and 15 mg Sodium. It also has 981 mg 28% potassium, 60 g 20% total carbohydrates, 26 g 104% dietary fiber, 8 g sugar, and 25 g 50% protein. Split peas also contain 2% Vitamin A 3 % vitamin C, 5% Calcium, 24% Iron, 10% Vitamin B-6, and 28% Magnesium. That’s why I love this instant pot lentils soup recipe! 

What ingredients do you need for this soup?

Ingredients:

  • 1/4 cup chopped white onions
  • 1 tbsp olive oil
  • 2 tsp ginger paste
  • 2 tsp garlic paste
  • 1 cup lentils, dry
  • 1/2 cup split peas
  • 5 cups vegetable
  • 1 tsp salt
  • 2 tsp paprika
  • 1/2 tsp black pepper
  • 1 tsp dried oregano

How do you make this instant pot lentils soup recipe?

Step 1. Toss the onions, ginger paste, garlic paste, and olive oil in the instant pot. Close the lid and set it to sauté for 2 minutes.

Sauté the onions

Step 3. Open it up and stir before adding the lentils, split peas, and vegetable broth.

Add the vegetable broth

Step 4. Stir it around and stir the seasonings in as well.

Step 5. Close the lid and set it to pressure cooker on high for 5 minutes and set the natural steam release to 10 minutes.

Step 6. Open the lid and rest for 5 minutes then serve!

Nutrition Facts
Servings: 5
Amount per serving
Calories213
% Daily Value*
Total Fat 5g6%
Saturated Fat 0.9g5%
Cholesterol 0mg0%
Sodium 1229mg53%
Total Carbohydrate 27.9g10%
Dietary Fiber 9.9g35%
Total Sugars 1.6g
Protein 14.3g
Vitamin D 0mcg0%
Calcium 43mg3%
Iron 4mg23%
Potassium 256mg5%
Nutritional information for this lentils soup recipe

Instant pot lentils soup recipe

This savory filling soup is plant based and packed with nutrients and flavor.

Course Main Course, Soup
Cuisine American
Keyword easy, instant pot, lentils, plant based diet, soup, vegan
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 25 minutes
Servings 5 Servings
Calories 213 kcal
Author admin

Ingredients

  • 1 cup lentils dry, any kind
  • 1/2 cup split peas dry
  • 1 tbsp olive oil
  • 1/4 cup chopped white onion
  • 2 tsp ginger paste
  • 2 tsp garlic paste
  • 1 tsp salt
  • 2 tsp paprika
  • 1/2 tsp black pepper
  • 1 tsp dried oregano
  • 5 cups vegetable broth

Instructions

  1. Toss the onions, ginger paste, garlic paste, and olive oil in the instant pot. Close the lid and set it to sauté for 2 minutes.

  2. Open it up and stir before adding the lentils, split peas, and vegetable broth.

  3. Stir it around and stir the seasonings in as well.

  4. Close the lid and set it to pressure cooker on high for 5 minutes and set the natural steam release to 10 minutes.

  5. Open the lid and rest for 5 minutes then serve!

Recipe Video

Recipe Notes

Nutrition Facts
Servings: 5
Amount per serving
Calories 213
% Daily Value*
Total Fat 5g 6%
Saturated Fat 0.9g 5%
Cholesterol 0mg 0%
Sodium 1229mg 53%
Total Carbohydrate 27.9g 10%
Dietary Fiber 9.9g 35%
Total Sugars 1.6g
Protein 14.3g
Vitamin D 0mcg 0%
Calcium 43mg 3%
Iron 4mg 23%
Potassium 256mg 5%
admin

Hello guys! My name is Jessica and I am a recipe blogger who specializes in vegan and plant based recipes! I have been blogging for 4 years but I have been into cooking, baking, and creating my entire life, Thanks so much for visiting my blog.

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