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Instant Pot Chunky Lentil Soup

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This Instant Pot Chunky Lentil Soup, vegan and packed full of flavour and nutrition, is a favourite in our household. It's so quick and easy to make, especially in the pressure cooker, that it has earned a top spot in my weekday menu rotation.

Don't be fooled into thinking this dish isn't 'real food' because it's soup; look closely at all the health benefits that lentils have to offer, and you'll soon realise that this dish punches well above its weight.

Lentils look like tiny grains, but they are actually a legume - seeds that grow in a pod - similar to peas. They are high in protein and good for heart health, as well as being a good source of iron and dietary fibre. Lentils offer good calcium, particularly important if you are vegan and have limited options for calcium intake.

For this Instant Pot Chunky Lentil Soup, I use red lentils, which have had their skins removed. They don't require pre-soaking, cook very quickly, and also serve to thicken soups by releasing starch during the cooking process. I add sweet potato and chick peas to the soup to create the chunky texture and bulk up the nutrition. We like to eat this soup as a main course with crusty or flat bread on the side, as it fills you without leaving a feeling of heaviness, but you could also serve this as a soup starter.

To make this Instant Pot Chunky Lentil Soup you'll need:
(Click here to jump straight to the recipe)

Oil for cooking
1 large onion, chopped
2 large garlic cloves, minced
2 tsp freshly grated ginger
1 tsp salt
1 tsp paprika
1 tsp ground cumin
1/2 tsp ground coriander
2-3 sweet potatoes, peeled and diced
200g red lentils, rinsed
1 tin (400g) chick peas, drained and rinsed
1 tin (400g) chopped tomatoes
750ml vegetable stock [1]
Pumpkin seeds to garnish

And here's what you'll need to do:

• Prepare the onion, garlic, ginger and sweet potato, and measure out the salt and spices.

• Drain and rinse the chick peas, and rinse the lentils.

• Heat some oil in the inner bowl of your Instant Pot using the Saute (Normal) function, and cook the onion for a few minutes until they start to soften, then add the garlic and ginger and cook for 1 more minute.
• Add the salt and spices to the pot and cook for a further minute.

• Next, add the sweet potato and stir to mix for a minute or so.
• Then mix in the chick peas and tomatoes.

• Stir in the lentils and vegetable stock, making sure everything is submerged in the liquid.
• Lock the lid, close the sealing vent and cook for 3 minutes on High Pressure with natural release.

• When the pin drops, carefully open the lid, and give your soup a stir. The soup is ready to serve as is.

• If you'd like your soup to be even thicker, remove a few large spoonfuls and blend it until smooth.
• Then stir it back into the soup in the pot.

• Serve your Instant Pot Chunky Lentil Soup as a main course with bread on the side, or as a starter to your meal.

• Garnish with a sprinkle of pumpkin seeds.

Notes

1. Use up to 1 litre of vegetable stock, if you like your soup to be thinner.

Instant Pot Chunky Lentil Soup

By Wendy | Serves 4

An easy, filling and delicious recipe, this vegan Instant Pot Chunky Lentil soup is perfect for weekdays and meat free days.

Prep Time: 15 minutes
Cook time: 3 minutes plus natural release
Serves: 4
Course: Main, Soup
Cuisine: Modern Mediterranean/Asian, Vegan
Tags: Red Lentils, Sweet Potato, Chick Peas

Ingredients

Oil for cooking
1 large onion, chopped
2 large garlic cloves, minced
2 tsp freshly grated ginger
1 tsp salt
1 tsp paprika
1 tsp ground cumin
1/2 tsp ground coriander
2-3 sweet potatoes, peeled and diced
200g red lentils, rinsed
1 tin (400g) chick peas, drained and rinsed
1 tin (400g) chopped tomatoes
750ml vegetable stock [1]
Pumpkin seeds to garnish

Method

1. Prepare the onion, garlic, ginger and sweet potato, and measure out the salt and spices.
2. Drain and rinse the chick peas, and rinse the lentils.
3. Heat some oil in the inner bowl of your Instant Pot using the Saute (Normal) function, and cook the onion for a few minutes until soft, then add the garlic and ginger and cook for another minute.
4. Add the salt and spices to the pot and cook for a further minute.
5. Next, add the sweet potato, chick peas, tomato and lentils and mix together.
6. Then add the vegetable stock, and make sure everything is submerged in the liquid.
7. Lock the lid, close the sealing vent and cook for 3 minutes on High Pressure with natural release.
8. When the pin drops, carefully open the lid, and give your soup a stir. The soup is ready to serve as is.
9. If you'd like your soup to be even thicker, remove a few large spoonfuls and blend it until smooth. Then stir it back into the soup in the pot.
10. Serve as a main course with bread on the side, or as a starter to your meal.
11. Garnish with a sprinkle of pumpkin seeds.

Notes

1. Use up to 1 litre of vegetable stock, if you like your soup to be thinner.

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