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. So delicious and satisfying, that you’ll never miss the meat!

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. 🙂

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!

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.

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)

Give everything a good mix and then serve and enjoy!

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