Vegan Instant Pot Recipes: Quick And Easy One Pot Recipes For Plant-Based Eating

Interested in eating more meat-free meals? These vegan Instant Pot recipes are a great place to start. They offer up something for long-time vegans and beginners alike. So, whether you’re just starting your vegan journey or an avid plant consumer, you’re bound to find something you like. Check out the ideas below to get started on a delicious night of plant-based dining.

Benefits Of Eating A Vegan Diet

Nearly 6% of the U.S. population identifies as vegan these days.¹ Many people forgo animal products for the health
benefits connected to plant-based eating. A well-balanced vegan diet offers up all the nutrients you need with very little saturated fat or cholesterol.²

Eating a vegan diet may support:

• Weight loss
• Heart health
• Healthy cholesterol levels³

A Healthy Vegan Diet Provides All The Nutrients You Need

Eating a vegan diet doesn’t automatically equate to being healthy, though. You need to consume food that provides you with all of the essential nutrients your body needs.⁴

Fortunately, you can get all the nutrients you need by eating a wide-range of plant-based food. For example, green leafy vegetables are a great source of calcium and vitamin D. Nuts and dried fruits offer up a great deal of iron and protein.^5,6

Check with your health professional to find out what foods are best for you and your vegan diet.

Easy To Make Vegan Instant Pot Recipes

These dishes are full of nutritious ingredients to help get you on the path to a well-rounded vegan diet. They are designed for an Instant Pot on the pressure cooker setting to expedite the process. You can use a slow cooker as well, but the cooking times will be longer.

Vegan Jambalaya

This creole classic gets a vegan twist with the use of plant-based sausages. The flavor will still whisk you away to New Orleans. And, if the absence of shrimp is too much to bear, try adding a few sheets of crumbled up seaweed to the mix.

Ingredients:

• 3 cups of water or vegetable broth
• 1 onion, diced
• 1 bell pepper, seeded and diced
• 1 jalapeño, seeded and diced
• 3 garlic cloves, minced or pressed
• ¼ cup cilantro, rinsed and chopped
• 1 can diced tomatoes, drained
• ¼ cup tomato paste
• 1 tsp smoked paprika
• 1 tsp curry madras curry powder
• 1 ½ cup basmati white rice, rinsed
• 1 tsp Old Bay seasoning
• 3 vegan sausages, cut into ¼ inch pieces ( substitute with canned kidney beans)

Instructions:

1. Place ½ cup of water or broth into the Instant Pot. Add the vegetables and herbs. Turn on the “sauté” setting. Cook until the vegetables are soft, about 5 minutes. Add more liquid as needed.
2. Add the rice and let sit for 1-2 minutes to cook slightly. Do not stir. This breaks down the starch in the rice and can make it mushy.
3. Add the rest of the ingredients (the vegan sausage and the seasoning). Stir once to mix everything.
4. Lock the lid down for pressure cooking. Cook for 12 minutes with the natural release setting on. When it finishes, be careful not to burn yourself when you release the pressure.
5. Remove the lid and fluff the jambalaya. Makes 6-8 servings.

Vegan Curry Lentil Soup With Sweet Potatoes

This flavorful dish offers up lots of extra protein from the sweet potatoes and lentils.^7,8

Ingredients:

• 2 Tbsps olive oil
• ½ lb sweet potatoes, peeled and cut into ½ inch cubes
• 1 onion, diced
• 3 garlic cloves, minced
• 1 piece ginger, peeled and grated (about 1 Tbsp)
• 4 cups vegetable stock or water
• 1 can coconut milk
• 1 cup red lentils
• 1 tsp turmeric
• 1 tsp curry powder
• 1 tsp paprika
• 1 tsp cumin
• 2 tsp salt
• 1 lime, juiced

Instructions:

1. Place 1 Tbsp olive oil in a heavy pot or pan and place on the stove. Add the sweet potatoes and cook on medium-low heat for 5-7 minutes until browned and sweet. Set aside.
2. Turn the Instant Pot on to the sauté setting. Add the other 1 Tbsp of olive oil and the onion, garlic, and ginger. Cook for 3-4 minutes, stirring constantly until translucent.
3. Add the vegetable stock and coconut milk followed by the lentils and the rest of the ingredients. Cover and seal the steam valve. Cook on the high-pressure setting for 10 minutes. Then, let it rest for 5 minutes to release pressure naturally, then release the rest manually.
4. Open and add the cooked sweet potatoes. Stir well.
5. Serve with rice or naan. Makes about 6 servings.

 

Vegan Chili With Quinoa

Lots of people have a secret family chili recipe. Now, you can too. This chili tastes great and has a healthy secret to guard – it’s meat-free.

Ingredients:

• 2 Tbsps olive oil
• 1 onion, diced
• 1 bell pepper, diced
• 1 jalapeño, diced
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 1 tbsp tomato paste
• 1 tsp cumin
• 1 tsp paprika
• 1 tsp chili powder
• 2 Tbsp salt
• 1 can cooked kidney beans, drained
• ½ cup quinoa, rinsed
• 3 cups vegetable stock or water
• 1 Tbsp apple cider vinegar

Instructions:

1. Turn on the sauté setting. Add the olive oil and the vegetables. Cook until translucent and soft, about 5 minutes.
2. Add the tomato paste, cumin, paprika, salt, and chili powder. Cook for 1 minute.
3. Add the beans, quinoa, and other remaining ingredients. Cover and cook on the high-pressure setting for 10 minutes.
4. Let pressure out naturally when finished.
5. Stir and add more liquid if necessary. Serve with avocado slices or pickled peppers. Makes 6-8 servings

Vegan Night Is Easy And Delicious

These vegan Instant Pot recipes are a great place to start for anyone looking to eat more plant-based food. After cooking these meals, you’ll find that vegan food can be just as delicious as anything with meat. Plus, adding protein-rich ingredients, like lentils and sweet potatoes, makes sure you get all the nutrients you need.⁹

Once you gain some confidence in the vegan kitchen, check out some Instant Pot cookbooks for additional inspiration. Soon, you’ll have a steady line-up of tasty, healthy, and easy-to-make vegan dishes. And, with the help of the Instant Pot, they’ll be ready in no time.

Learn More:

Vegan Myths And Misconceptions (And The Truth About Eating A Vegan Diet)

https://activatedyou.com/difference-between-vegan-vegetarian-pescatarian/

Vegan Shopping List For Beginners: Easy Vegan Grocery List Ideas

Sources
1. https://www.rush.edu/health-wellness/discover-health/health-benefits-vegan-diet
2. https://www.medicalnewstoday.com/articles/149636
3. https://www.ncbi.nlm.nih.gov/pubmed/19279075
4. https://www.bbcgoodfood.com/howto/guide/balanced-diet-vegan
5. https://www.nhs.uk/live-well/eat-well/the-vegan-diet/
6. https://www.bbc.com/future/article/20200122-are-there-health-benefits-to-going-vegan
7. https://www.medicalnewstoday.com/articles/321522#high-protein-foods-for-weight-loss
8. https://www.medicalnewstoday.com/articles/297638
9. https://www.cheatsheet.com/health-fitness/vegetables-high-in-protein.html/