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    Home » Recipes » Mains

    Instant Pot Vegan Stew [Oil Free]

    Published: Jan 30, 2021 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.

    3.6K 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

    📖 Recipe

    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 62 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 25 minutes minutes
    Cook Time: 13 minutes minutes
    Total Time: 38 minutes minutes
    Course: Main Course
    Cuisine: American, Canadian
    Servings: 6 Servings
    Calories: 321cal
    Author: Rosa

    Equipment

    Image of Instant Pot pressure cooker on white background.
    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: 321cal | 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.
    3.6K shares

    Reader Interactions

    Comments

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    1. kanne

      February 03, 2022 at 2:41 pm

      5 stars
      I made his today. It was very good! Will be making it again.

      Reply
    2. Nancy

      January 23, 2022 at 9:35 am

      5 stars
      Yep, -33°C last week here in Ottawa. I made a pot of this for our lunches and it was fantastic! Hot, delicious meals and easy to prepare. My husband even mentioned it to friends we were video chatting with. Thanks, Rosa😀

      Reply
      • Rosa

        January 24, 2022 at 8:13 am

        My pleasure Nancy. Thrilled you both enjoyed the stew. 🙂

        Reply
    3. Ellen

      January 15, 2022 at 11:52 am

      Could you use red lentil?

      Reply
      • Rosa

        January 16, 2022 at 10:47 am

        Red lentils cook faster so they may get a little mushy, but it would still taste great.

        Reply
    4. Nicole P

      January 15, 2022 at 11:08 am

      5 stars
      Excellent vegan stew recipe! I made this for dinner last night and it was an absolute hit! I had everything on hand and it came together super fast. I loved that I didn’t have to stand around and stir for half an hour. The flavors are deep and savory. I even woke up in the middle of the night craving it! My husband is not a lentil fan (I am so they stayed), but in this recipe, he didn’t mind them at all. They lent to a meaty texture and hid themselves so well in the overall flavor that he barely noticed their presence. This meal will be a regular in our household. I did add 2 bay leaves before sealing. Thank you!

      Reply
      • Rosa

        January 16, 2022 at 10:51 am

        Absolutely thrilled you both enjoyed Nicole. Thank you so much for taking the time to leave a review. 🙂

        Reply
    5. Michaela

      November 13, 2021 at 11:52 am

      5 stars
      Absolutely gorgeous flavourful stew. Would be awesome with some dumplings but not needed x x

      Reply
      • Rosa

        November 13, 2021 at 2:19 pm

        Thrilled you enjoyed Michaela! 🙂

        Reply
    6. JULIANNE BELL

      November 12, 2021 at 3:47 pm

      5 stars
      I liked it so much I made it two weekends in a row

      Reply
      • Rosa

        November 12, 2021 at 6:25 pm

        Thrilled you enjoyed so much, thanks for the review Julianne. 🙂

        Reply
    7. Betsy

      November 11, 2021 at 5:29 pm

      I like all the veggies, but they really overpower the lentils. I wish I had only put 4 oz of mushrooms We will certainly eat and enjoy it tonight. I may add more lentils and broth with the leftovers.

      Reply
      • Rosa

        November 12, 2021 at 9:31 am

        Thanks for sharing Betsy. 🙂

        Reply
    8. Carol

      November 05, 2021 at 4:15 pm

      I assume this would freeze well, right?

      Reply
      • Rosa

        November 06, 2021 at 9:31 am

        Yes it will, freezing directions are in the post. Enjoy! 🙂

        Reply
    9. Pat F

      November 05, 2021 at 11:37 am

      5 stars
      Thank you for sharing your recipe. I made a similar thing last night, but it lacked flavor. I will try your recipe the next time I make stew. Thanks so much!!

      Reply
      • Rosa

        November 05, 2021 at 4:25 pm

        You’re welcome Pat. 🙂

        Reply
    10. Ashlee Wood

      October 28, 2021 at 12:46 pm

      5 stars
      Yumm!! Even my toddler devoured it!

      Reply
      • Rosa

        October 29, 2021 at 8:24 am

        Yay! So glad to hear that. Thanks for the review Ashlee.

        Reply
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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients and under 400 calories per serving with many gluten-free and oil-free options. Occasional cheat days included. 😉

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