It’s easy to understand the popularity of high-pressure cookers and the Instant Pot (or similar versions of “multi-cookers” available from other brands). Cooking food under high pressure means that meals can cook much faster than in an oven or on a stovetop, which is important for many people juggling busy schedules and yet still trying to eat healthy.
Cooking dried beans or legumes and steaming fresh vegetables are especially great uses for an Instant Pot or pressure cooker. This vegan-friendly lentil stew recipe cooks in less than a half-hour but is so full of flavor you’d think it simmered all day.
Lentils are an affordable source of protein, fiber and nutrients like potassium, folate and iron. This recipe is chock full of vitamins and minerals from many of the other ingredients, too, like potassium and vitamin A in the sweet potatoes and lycopene in the tomatoes. It’s a delicious, healthy dish that will leave you satisfied.
Instant Pot Lentil Stew Recipe
Yield: 6 servings
1 Tablespoon canola oil
1 onion, chopped
3 cloves garlic, chopped
2 ribs celery, chopped
1 1/2 cups lentils
2 sweet potatoes, unpeeled, diced
1 15-ounce can diced tomatoes
4 cups low-sodium vegetable broth
1/4 teaspoon salt
Fresh ground black pepper to taste
1 bay leaf
2 teaspoons dried thyme|
1/2 teaspoon cumin
1/2 teaspoon coriander
Using sauté mode on your high-pressure cooker, heat oil and cook the onion for about 5 minutes. Add garlic and celery and cook another 5 minutes, stirring occasionally, or until onion is browned. Push cancel and add remaining ingredients. Stir, secure lid and cook on “Soup” mode for 10-15 minutes. Use quick release.
NUTRITION INFORMATION PER SERVING: 252 Calories; 4 grams Fat; 0 grams Saturated Fat; 0 mg Cholesterol; 263 mg Sodium; 44 grams Carbohydrates; 7 grams Sugar; 11 grams Fiber; 12 grams Protein
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery store tour hosted by a Henry Ford registered dietitian nutritionist at Kroger stores across southeast Michigan.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.