Saturday, January 12, 2019

Instant Pot Red Lentil Vegetable Soup




Red lentils make a hearty soup that can be cooked in the Instant Pot in just 10 minutes ( plus warm up time). Since red lentils do not require pre-soaking, it's a great last minute soup for a cold evening.







Lentils Are Good For You
Lentils are a staple in many countries and for good reasons. 
Lentils are low in calories and fat, while high in valuable nutrients and fiber.

It's the perfect food to help lower cholesterol because of the soluble fiber,  they may be helpful in stabilizing blood sugar, and contain substantial levels of folate and magnesium which are essential for heart health.



Great Plant Based Protein Source
In addition, lentils are a good source of plant based protein. In India, where much of the population is vegetarian, lentils are used in all kinds of recipes: soup, salads, burgers, breads, etc. 

Our family eats this tasty soup with a salad for lunch or as a starter for dinner. 



It's a nice thick soup that warms for the inside out. If there are any leftovers, beware that the soup will become thicker overnight. Just add some additional vegetable broth before reheating!


Red lentils are naturally gluten free and vegan. It's a nice parve soup that can be served with any meal.

Author: Judee Algazi
Prep Time: 10 minutes
Sautee Time: 5 minutes
Warm Up Time: 10 minutes
Pressure Cook Time: 10 minutes

Ingredients: 

1 and 1/4 cups of uncooked red lentils, washed well 
1 cup of diced tomato
1 cup of sliced or diced carrots
1 cup of diced onion 
3 cloves of fresh garlic, diced
1/2 cup of red sweet pepper, diced 
1 tablespoon of ground cumin
1 tablespoon of Trader's Joe's 21 Salute ( or an salt free seasoning mix) 
Olive oil or Avocado oil Spray
1 32 ounce container of vegetable broth 
3 cups of water

Directions: 

Spray the the bottom of the IP insert pot with cooking oil spray. Press sautee button and add onions, garlic, tomatoes, sweet pepper, carrots and sautee for 4 minutes stirring. Add red lentils, vegetable broth, water, cumin, and 21 Salute. Cancel sautee and press pressure cook ( hight ) for 10 minutes. When soup is done allow to slow release for 5 minutes and then carefully release remainder of steam manually according to manufacturer's directions. When all steam is released, remove lid and serve.



 Shared on Souper Sunday where anyone can share a soup, sammie, or salad recipe.



My Notes: 

1. Everyone's taste is different. This seasoning in this soup is basic. Upon serving, you may like to add more cumin, more salt or pepper, or even some hot sauce! The soup is already good- personalize the seasonings any way you like. 

2. You can make this soup on the stove top in a regular pot. It will just take longer and may require additional liquid. The Instant Pot seals in the liquid so no evaporates. On the stove top you will have evaporation and thus may need more liquid. 

3. Red lentils turn like a golden color when they are cooked

4. On the current WW program- lentils and all the other ingredients are zero points ( except the oil spray- if you use just a little, it is also zero points) 
So this soup is considered a zero point soup. I have lost 25 pounds following WW  making zero point plant based soups. I feel satisfied and energized!





Sharing on Beth Fish Reads  where anyone can share a food related post every Saturday morning.

11 comments:

  1. So creamy and delicious! Perfect for the lousy rainy weather we have over here.

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  2. Love red lentils and your recipe sounds so easy. Thanks for sharing.

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    Replies
    1. Hi Nancy,
      We love red lentils too. They make a nourishing easy soup

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  3. I love a good red lentil soup--this one looks delicious! Thank you for sharing it with Souper Sundays this week. ;-)

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  4. The red lentils in my pantry are very quick cooking — they only take 12 minutes in a regular pot. Definitely very good in soup!

    best... mae at maefood.blogspot.com

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    Replies
    1. Yes, we always enjoy the red lentil over the brown lentil for fast cooking and flavor

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  5. Mae,
    For me it's not the time- I use the Instant Pot because there is no spill over or mess, I do not have to be in the kitchen to stir or monitor, and it keeps my food warm to I serve it.. Did I mention the stainless steel insert washes in minutes!- appreciate your comments!!

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  6. This is just the type of soup we love and it's soooooo perfect for the IP.

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  7. this looks beautifully golden and delicious. i do love a good lentil soup! cheers sherry

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  8. Hi Judee,
    This is a great instant pot recipe, it really looks delicious! Hope you are having a great week and thanks so much for sharing your awesome recipe with us at Full Plate Thursday!
    Miz Helen

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  9. Brace yourself, Judee, I have never had lentil soup! Perhaps it's time.

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