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    Home » Recipes » Mains

    Instant Pot Vegan Stew [Oil Free]

    Published: Jan 30, 2021 · Modified: Dec 2, 2020 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    2.9K shares
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    Instant Pot vegan stew PIN with text overlay.
    Instant Pot vegan stew PIN with text overlay.
    Instant Pot vegan stew PIN with text overlay.
    Instant Pot vegan stew PIN with text overlay.
    Instant Pot vegan stew PIN with text overlay.

    Instant Pot vegan stew, loaded with carrots, potatoes, mushrooms, peas, corn and lentils for a hearty, filling and incredibly flavourful meal. So delicious and satisfying, that you’ll never miss the meat!

    White bowl of stew with mushrooms, carrots, potatoes, peas, lentils, corn.

    Now I’m not going to call this a vegan beef stew. I know that many of you disapprove.

    What I will call this vegan stew is absolutely incredible! So much flavour, texture and colour. Truly satisfying for your eyes, mouth and belly. 🙂

    Three large bowls of chunky vegetable soup with grey and white towel beside them.

    Here’s some of the many reasons you’ll love it!

    • Completely wholesome! Made using a ton of vegetables and lentils, for a perfectly healthy, nourishing meal.
    • Low in fat, but rich in flavour! If you’re on a low fat diet, this stew is a must try. With only 1g of fat per serving, you really can’t go wrong.
    • High in nutrients. A wonderful source of fiber, vitamins, and 15g of protein per serving!
    • A one pot easy meal. Once the chopping is done, this Instant Pot vegan stew practically makes itself, whether you’re using your pressure cooker, or stove top.
    • It’s rich, it’s chunky, it’s filling, it’s satisfying and it’s so dang delicious!
    Side view of three bowls of chunky vegetable soup.

    How to make it

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Gather your ingredients. Then wash, peel and chop your veggies.

    Ingredients needed to make instant pot vegan stew on grey deck.

    Add the finely chopped onion and garlic to your Instant Pot with a tablespoon of broth or water. Sauté until softened, about 5 minutes. (photo 1)

    Then add all remaining ingredients to the pot and mix well. (photos 2-3)

    Close the lid and seal the valve, then set to high pressure for 8 minutes. Once the timer completes, quick release the steam and open the lid. (photo 4)

    Instant Pot with onion, garlic being sautéed, and more veggies and broth added.

    Give everything a good mix and then serve and enjoy!

    Close up of bowl of stew with mushrooms, carrots, peas, corn, lentils and potatoes.

    What if I don’t have an Instant Pot?

    Not to worry! You can make this vegan stew on stove top too.

    Begin by sautéing the onion and garlic. Then add all remaining ingredients and bring to a boil. Once boiling, reduce the heat and simmer for about 20-25 minutes. Easy peasy!

    How long does it keep?

    Your Instant Pot vegan stew (or stove top) will keep refrigerated for up to 4 days. It should also be noted that this stew tastes even better the next day!

    To freeze, use a freezer safe, air tight container and leave a little room for expansion. Make sure to wait until the stew is completely cooled down before freezing. It will keep frozen for up to 3 months.

    Can I leave out the wine?

    If you prefer not to cook with wine, you may leave it out and sub for more vegetable broth, instead.

    However, if you can have the wine, it does add an incredible depth of flavour here, so I recommend using it, if possible.

    Can I make any substitutions?

    • For the potatoes, you may use your favourite variety. I like yellow potatoes, but white, russet, and even sweet potatoes work well here, if preferred.
    • I like green lentils in my stew, but if you don’t have any on hand, you may sub for a can of chickpeas or your favourite beans. But don’t use dry chickpeas or beans as they won’t have enough time to cook.
    • If you don’t have parsley, thyme and oregano seasoning, you may sub all three for 3 teaspoons of Italian seasoning instead.
    • You may omit the mushrooms, if you don’t like them or swap them out for another veggie of choice. Same goes for the other veggies, make it your own. Some great swaps include:
      • Butternut squash
      • Parsnips
      • Rutabaga

    Expert Tips

    I like this stew thick and chunky, but if you prefer a more brothy soup, chop your veggies smaller and use an additional cup of broth.

    For even more added health benefits, you may add some baby spinach or shredded kale to the pot at the end of cooking.

    If you don’t have low sodium broth, decrease the amount of salt. Remember, you may always add more, but you cannot remove.

    For the potatoes, if you don’t have a kitchen scale, use about 3 large potatoes.

    More hearty vegan soup recipes

    • Vegan Jalapeno Popper Soup
    • Slow Cooker Vegetable Pot Pie Stew
    • Healthy Broccoli Potato Soup
    • Vegan Chicken Soup w/ Jackfruit & Potato
    • Thai Peanut Chickpea Soup

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    White bowl of stew with mushrooms, carrots, potatoes, peas, lentils, corn.

    Instant Pot Vegan Stew [Oil Free]

    Instant Pot Vegan Stew, loaded with carrots, potatoes, mushrooms, peas, corn and lentils for a hearty, filling and incredibly flavourful meal.
    5 from 41 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 25 minutes
    Cook Time: 13 minutes
    Total Time: 38 minutes
    Course: Main Course
    Cuisine: American, Canadian
    Servings: 6 Servings
    Calories: 321kcal
    Author: Rosa

    Equipment

    • Pressure Cooker

    Ingredients

    • 1 yellow onion finely chopped
    • 5 cloves garlic minced
    • 4 carrots peeled and sliced
    • 2 pounds yellow potatoes peeled and chopped into 1.5" pieces (approx. 3 large potatoes)
    • 8 ounce (227g) package baby bella mushrooms (or cremini) halved
    • 1 cup frozen peas
    • 1 cup frozen corn
    • ½ cup red wine
    • 5.5 ounce can tomato paste
    • ¾ cup green or brown lentils
    • 4 cups low sodium vegetable broth
    • 1 teaspoon dried parsley
    • 1 teaspoon dried oregano
    • 1 teaspoon dried thyme
    • 1.5 teaspoon sea salt
    Prevent your screen from going dark

    Instructions

    Instant Pot Directions

    • Turn your Instant Pot to the sauté function and add your finely chopped onion and garlic with a tablespoon of broth or water. Sauté until softened, approx. 5 minutes.
    • Add all remaining ingredients to the pot, close the lid and make sure the valve is set to the sealing position. Then set to high pressure for 8 minutes (it will take about 20 minutes to reach pressure) and once the timer is complete, quick release the steam valve. Enjoy.

    Stove Top Directions

    • Add your finely chopped onion and garlic with a tablespoon of broth or water to a large pot. Sauté until softened, approx. 5 minutes.
    • Then add all remaining ingredients to your pot and bring to a boil over high heat. Once boiling, reduce heat and simmer for about 20-25 minutes until the lentils are cooked through and potatoes are tender. Enjoy.

    Video

    Notes

    I like this soup thick and chunky, but if you prefer a more brothy soup, chop your veggies smaller and use an additional cup of broth. 
    For even more added health benefits, you may add some baby spinach or shredded kale to the pot at the end of cooking.
    If you don’t have low sodium broth, decrease the amount of salt. Remember, you may always add more, but you cannot remove.
    For the potatoes, you may use your favourite variety. I like yellow potatoes, but white, russet, and even sweet potatoes work well here, if preferred.
    I like green lentils here, but if you don’t have any on hand, you may sub for a can of chickpeas or your favourite beans. But don’t use dry chickpeas or beans as they won’t have enough time to cook.

    Nutrition

    Calories: 321kcal | Carbohydrates: 64g | Protein: 15g | Fat: 1g | Sodium: 987mg | Potassium: 1631mg | Fiber: 16g | Sugar: 10g | Vitamin A: 7384IU | Vitamin C: 53mg | Calcium: 78mg | Iron: 5mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    2.9K shares

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    1. Kathryn kutzer

      October 27, 2021 at 7:39 pm

      5 stars
      This was easy to make – and REALLY tasty!

      Reply
      • Rosa

        October 28, 2021 at 10:19 am

        Yay! Thanks for sharing Kathryn, so glad you enjoyed.

        Reply
    2. Susie LeCompte

      October 26, 2021 at 3:28 pm

      5 stars
      So simple, yet sooo goof! I made this recipe last night but inadvertently left out the lentils! It was still so good. I added a bit of corn starch to thicken it up since lentils were missing.

      Reply
      • Susie LeCompte

        October 26, 2021 at 3:36 pm

        *yet soooo good!

        Reply
        • Rosa

          October 27, 2021 at 9:08 am

          So glad you enjoyed, even without the lentils Susie. Thanks so much for sharing. 🙂

          Reply
    3. Shirley Jarrett

      October 25, 2021 at 8:01 am

      5 stars
      Another great recipe for an autumn day! Thank you

      Reply
      • Rosa

        October 25, 2021 at 8:46 am

        My pleasure Shirley. So glad you enjoyed. 🙂

        Reply
    4. Jessica

      September 30, 2021 at 6:26 pm

      5 stars
      This was my first time using the Instapot, and I’m so glad I used this recipe. Not only was it delicious (and nutritious) but it was so simple to make! The stew was just like I remembered as a kid only better because it vegan!
      Thank you this healthy kitchen!

      Reply
      • Rosa

        October 01, 2021 at 8:47 am

        So happy to hear that Jessica! Thanks so much for taking the time to leave a review. 🙂

        Reply
    5. Carla

      September 26, 2021 at 9:08 pm

      5 stars
      I’m not a stew lover but I made this and it was awesome!

      Reply
      • Rosa

        September 27, 2021 at 9:06 am

        Amazing! So glad to hear that Carla.

        Reply
    6. Linda

      February 11, 2021 at 8:20 pm

      5 stars
      This was soooo good! I added some Better Than Bouillon vegetable base to boost the flavor a bit.

      Reply
      • Rosa

        February 12, 2021 at 10:46 am

        Thank you Linda! Glad you enjoyed.

        Reply
    7. Karlamae Klinghoffer

      February 06, 2021 at 11:29 pm

      5 stars
      I made this stew tonight and it was absolutely delicious and so easy. Everybody loved it!

      Reply
      • Rosa

        February 07, 2021 at 10:39 am

        Thanks so much for sharing that with us. Absolutely thrilled you enjoyed. 🙂

        Reply
    8. Jim

      February 03, 2021 at 6:13 am

      5 stars
      Made this last night and it was amazingly delicious!!! Unbelievably flavor filled!! Thanks Rosa!

      Reply
      • Rosa

        February 03, 2021 at 9:17 am

        Thanks so much for the feedback Jim! Thrilled to hear it.

        Reply
    9. Rose Ann

      February 01, 2021 at 6:17 pm

      5 stars
      This was really good, great flavor! It was perfect on a snowy cold day. I thickened it up with a little cornstarch otherwise followed it exactly as written 😋!!!

      Reply
      • Rosa

        February 02, 2021 at 8:03 am

        Thrilled you enjoyed Rose. Thanks very much for taking the time out of your day to report back. Much appreciated. 🙂

        Reply
    10. Kim

      January 31, 2021 at 9:10 pm

      5 stars
      I made this in the crockpot tonight and it was delicious! This will be added to my rotation of recipes!

      Reply
      • Rosa

        February 01, 2021 at 9:27 am

        Woohoo! Thrilled you enjoyed Kim, thanks very much for sharing. 🙂

        Reply
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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant based recipes with tons of gluten free and oil free options too! Always made using wholesome ingredients, and under 400 calories per serving. Occasional cheat days included. 😉

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