These 20 healthy instant pot recipes are vegan and easy! I love cooking with my instant pot pressure cooker. It’s so simple and perfect for making any size portions. Meal prepping and healthy dieting are so simple with your pressure cooker and these easy recipes. So if you’re looking for easy plant based meal ideas look no further.
For example this easy healthy spaghetti squash is perfect for plant based vegan diets.
I adore using my pressure cooker to make easy healthy dishes. Instant pots have a wide variety of uses usually and it manages to quickly cook your meals and keep all the flavor! Like this potato soup, it’s nutritious and gluten free! Healthy easy vegan instant pot recipes like these are the best!
Quinoa, rice, and black beans are other whole grain legumes that make perfect easy vegetarian instant pot recipes. These vegan dishes are absolutely tender and flavorful when cooked in your pressure cooker.
Did you know instant pot is a Canadian invention? That’s right the popular multicooking kitchen appliance was created by a man named Robert Wang in 2010. Only 11 years ago!
This cooking appliance combines pressure cooker, slow cooker, air fryer, sauté, steam, and sometimes more. Originally the instant pot was a 6 in 1 cooker designed to consolidate the cooking and preparing of food to one device. Thought the years the instant pot has expanded to include non-pressure slow cookers, sous-vide, immersion circulators, rice cookers, blenders, and air fryers!
I adore baled sweet potatoes cubed and whole in the pressure cooker. Sweet potatoes are packed with vitamins, minerals, and antioxidants. They are members of the morning glory family. Additionally they’re sweet, starchy, and nutritious. I always eat sweet potatoes because they contain nutrients like fiber, carbs, protein. vitamin A, thiamine, riboflavin, niacin, and vitamin B6. Sweet potatoes also contain folate, vitamin c, and vitamin E.
This instant pot stew combines tasty lentils and salty ham in a heavenly, aromatic broth. With legumes, meat, and veggies you will be so happy every single time. It’s ready to serve in 35 minutes.
Za’atar is a Middle Eastern seasoning you will adore. The ingredients are different from region to region, but it usually has a combination of: oregano, thyme, hyssop, sumac, salt, and sesame seeds. Sometimes it contains: cumin, coriander, fennel seeds, marjoram or black pepper.
This asparagus soup recipe is made differently and in your instant pot! It’s thick, creamy, heavenly, plant based, gluten-free and ready in half an hour.
This stew is made with fresh and delicious ingredients like Carrots, Zucchini, Corn, Barley, Tomatoes, Kale, and Peas! Your taste buds will be delighted and so will your gut! This health conscious soup is amazing on lazy days.
Cook up a bowl of this Carrot Ginger Soup in your pressure cooker. This Carrot stew is made with fresh carrots, a touch of ginger and blended into a creamy texture. This is a plant based and gluten-free recipe that is perfect for any meal.
Do you want pasta but don’t really feel like spending much time cooking? This pasta is a almost completely hands off and it is made with all pantry staple ingredients. It’s mildly spicy, packed with flavor, plant based, and super quick.
This instant pot potato soup is the best recipe for vegan stew ever. It’s full of flavor and packed with delicious red bliss potatoes. I make this all the time for my husband and kids because they love it and I am excited about using one of my eating recipes for once! Nothing is better than a quick and easy plant-based soup! If you love a good healthy vegan dinner idea you will love this recipe.
You will adore this vegan stew that’s packed with potatoes.
Course
Main Course
Cuisine
American
Keyword
easy, instant pot, plant based diet, soup, vegan
Prep Time10minutes
Cook Time10minutes
Resting Time5minutes
Total Time25minutes
Servings4Servings
Calories230kcal
Authoradmin
Ingredients
1lbsred bliss potatoes
1cupchopped onions
2tsp garlic paste or minced garlic
1tspgarlic salt
1tspdried oregano
1tspdried Rosemary
2tspdried basil
1tsppaprika
4cups vegetable broth
1cupsoy milk unflavored
Instructions
Dice your onions and rinse and dice your potatoes.
Combine olive oil onions and garlic paste is in the instant pot seal the lid and sauté 2 minutes.
Add the potatoes in and stir.
Stir in the seasoning and vegetable broth, seal the lid and pressure cook on high for 4 minutes set the steam release for 1 minute.
Stir in the soy milk and pressure cook for 2 minutes and steam release for 2 minutes.
I used red bliss potatoes instant pot potato soup. Round red bliss potatoes are also called new potatoes due to the fact that they are small. They are around medium size and reddish brown on the skin. These boiling potatoes have a dense crisp white flash that are low in starch and sweeter tasting than white ones. Use red bliss potatoes for boiling roasting grilling sauté soups stews salads and diced!
Round red potatoes are perfect for this recipe for vegan stew because they are plant-based and healthy. 1 red potato medium sized (approximately 2-1/4″ to 3-1/4″ in diameter) contains the following nutritional values:
Calories 150
Total Fat 0.3 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 38 mg 1%
Potassium 969 mg 27%
Total Carbohydrate 34 g 11%
Dietary fiber 3.6 g 14%
Sugar 2.7 g
Protein 4 g 8%
Vitamin A 0%
Vitamin C 30%
Calcium 2%
Iron 8%
Vitamin D 0%
Vitamin B-6 20%
Cobalamin 0%
Magnesium 11%
They are great for making healthy vegan dinner ideas. This is the best recipe for vegan stew!
What ingredients do you need for this instant pot potato soup?
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!
Anytime I want some quinoa for a recipe I use this method. Instant pot quinoa recipes like this one are so delicious and nutritious! I love the flavors that develop when it’s cooked in vegetable broth with a dash of olive oil and seasoning. This whole grain is great in salads, soups, curries, wraps, and more!
The nutrition facts for 100 grams of quinoa, cooked is:
Calories: 120
Water: 72%
Protein: 4.4 grams
Carbs: 21.3 grams
Sugar: 0.9 grams
Fiber: 2.8 grams
Fat: 1.9 grams
It contains healthy carbs, fiber, protein, manganese, phosphorus, and copper. Also folate, iron, and magnesium. It also contains zinc and saponin.
Squalene- a precursor of steroids that is another antioxidants.
This vegan recipe is so easy to make.
All you need to make instant pot quinoa recipes includes 2 cups quinoa, 4 cups vegetable broth, 1 tbsp olive oil, 1 tsp salt, and 1/2 tsp pepper. This way makes is super soft and fluffy too. You can add any seasoning you like as well. Sometimes I like paprika, lemon pepper, garlic salt, onion powder, and more. Other herbs you can add into the pot include thyme, basil, oregano, etc.
Making instant pot quinoa recipes are so simple too. All you need to do is combine all the ingredients in the pot (quinoa, vegetable broth, spices, seasoning, and oil). Then stir them around before closing the lid. Close the lid and the vent then pressure cook it for only 2 minutes. Set the steam release for 10 minutes and open it when it beeps so it does not burn!
This recipe is vegan, plant based, gluten free, and whole grain. Quinoa is perfect for salads, protein bowls, sushi rolls, wraps, and more. Store the quinoa in a seal tight container up to 5 days in the refrigerator.
I always make this instant pot brown rice recipe because it’s delicious and nutritious. Anytime you need some healthy rice for a recipe this is the way to go. You can add it to burritos, stir frys, tacos, and protein Buddha bows! You can even use it to make homemade whole grain sushi rolls!
Brown rice is great because it’s so healthy for you. It does take a little longer to cook than white rice however. That’s because it’s the same as white rice but it has the outter shells still on. These outter layers are part of the cereal grain. This aspect adds more nutritional value to the rice as well.
That’s why I love this instant pot brown rice recipe! 1 cup of dry brown rice includes the following nutritional information:
Calories 216
Total Fat 1.8 g – 2%
Saturated fat 0.4 g- 2%
Polyunsaturated fat 0.6 g
Monounsaturated fat 0.6 g
Cholesterol 0 mg- 0%
Sodium 10 mg – 0%
Potassium 84 mg – 2%
Total Carbohydrate 45 g – 15%
Dietary fiber 3.5 g – 14%
Sugar 0.7 g
Protein 5 g- 10%
Vitamin A 0%
Vitamin C 0%
Calcium 2%
Iron 4%
Vitamin D 0%
Vitamin B-6 15%
Cobalamin 0%
Magnesium 21%
This recipe is the perfect vegan plant based side dish or ingredient.
What ingredients do you need for this instant pot brown rice recipe?
