Learn how to make a healthy and flavorful high-protein lentil soup in the Instant Pot! Packed with veggies, protein-rich lentils, and fresh spinach, this easy recipe is perfect for a quick and nutritious meal.
Why You'll Love This Instant Pot Recipe
- Maybe you're like me and have never owned an Instant Pot-until now. I finally decided to snag one this year during a Black Friday sale. I went with the 6-quart Instant Pot Duo, and honestly, I didn't have high expectations. My grandma and mom used a traditional pressure cooker (the one you heat on the stove top, not today's electric pressure cooker) to make stuffed cabbage. I still vividly remember the strong smell of cabbage (as a kid, I thought it was awful, though now I don't mind it!) and the loud hissing noise when the pressure was released. Those memories shaped my hesitation to try modern pressure cooking.
- Oh, how wrong I was! The first meal I made in my Instant Pot was my homemade chicken soup, which was delicious. The whole family loved it-especially the kids! Encouraged by that success, I tried my usual lentil soup recipe, which I typically cook on the stovetop. After some research and testing, I set the Instant Pot to high pressure and let it cook for 20 minutes. To finish it, I stirred in freshly chopped baby spinach to boost nutrients and flavor.
- You'll love this recipe because it's both simple and incredibly delicious. But don't let the name fool you into thinking your soup will be ready instantly! There's a bit of chopping and sautéing involved, and once you seal the Instant Pot lid, it will take about 10-15 minutes to build up pressure before the 20-minute cooking timer begins. Add to that the pressure release time; this isn't just about speed. Cooking with the Instant Pot is about making meals healthier while locking in flavors and nutrients.
- This lentil soup is completely vegan! It's made entirely with plant-based ingredients like lentils, fresh vegetables, and flavorful spices, with no animal products involved. If you opt for vegetable broth instead of water, double-check that it's labeled vegan to ensure the recipe stays 100% plant-based.
- If you like a bit of heat, add chili flakes, red pepper flakes, chili powder, cayenne pepper, or even a splash of hot sauce while cooking the soup. I enjoy a little spice but usually leave it out since my kids aren't big fans of spicy flavors. To keep everyone happy, you can always add spicy ingredients to individual bowls for those who want an extra kick!
- Great for meal prep! Double the ingredients, store the soup in glass containers, and enjoy it for days on busy weeknights! Plus, you get an excellent plant-based protein meal!
👉 I'd love to hear from you! What's your favorite Instant Pot recipe? Please share it in the comments below!
Why Cooking with an Instant Pot is a Healthy Game-Changer
- What exactly happens inside a pressure cooker? Let me explain! As a biochemist, I find it fascinating. When you sauté your veggies, add spices, and pour in the liquid, sealing the lid creates a unique cooking environment. Under normal atmospheric pressure, water boils at about 100°C (212°F). However, when you seal the pressure cooker, the built-in heater warms the ingredients, causing the liquid to heat up and release steam.
- Since steam can't escape, it builds up inside the pot, raising the pressure. This increase in pressure elevates the boiling point of water-this is the essence of pressure cooking. The food cooks at a higher temperature than in an open pot, dramatically speeding up the process. Plus, unlike traditional stovetop boiling, pressure cooking avoids the constant rolling boil, allowing ingredients to cook more gently.
- This method cooks food faster and preserves nutrients, making it a healthier meal prep. It's science in action, and the results are efficient and delicious!
Ingredients You'll Need in This Instant Pot Lentil Soup Flavorful Recipe
- 1 cup dried lentils, rinsed-These are super convenient because they do not need to be presoaked like other legumes. I used green lentils in this recipe.
- 1 tablespoon extra virgin olive oil - Adds a touch of healthy fat and richness to the soup.
- 1 medium onion, chopped
- 2 large carrots, chopped - Adds natural sweetness and vibrant color.
- 2 celery stalks, chopped
- 1 clove garlic, minced
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon turmeric (optional) - I highly recommend adding turmeric for its powerful antioxidant and anti-inflammatory properties. If you don't have it, it's worth picking up for this and many other healthy recipes, such as my favorite Turmeric Smoothie.
- 5 cups water-I prefer plain water for this recipe to let the spices shine. You can also use vegetable stock, chicken broth, or a mix of half water and half stock. Just be mindful that store-bought broths often contain a lot of sodium. With water, you avoid added salt or unnecessary ingredients while still getting a soup full of flavor!
- 1 bay leaf
- ½ cup jarred tomato sauce - A convenient way to add a rich tomato flavor. If you're a jarred sauces fan, try my Turkey Bolognese or Breakfast Shakshuka recipes!
- 2 cups fresh spinach, chopped - Stir in the spinach at the end after the soup has finished cooking. The residual heat will wilt the spinach, adding a fresh burst of color and nutrients.
- Salt to taste and black pepper - Season to your preference to bring out all the flavors.
Substitutions
- Lentils: You can use red, green, or brown lentils. Remember that using the different kind of lentil may require a slightly longer cooking time, resulting in a thicker, heartier soup.
- Carrots: Swap carrots with sweet potatoes, butternut squash, or parsnips for a different flavor profile.
- Celery: If you're out of celery, try using bell peppers for added texture.
- Spinach: Kale, Swiss chard, Collard Greens, or even finely chopped broccoli can be used instead of spinach.
- Tomato Sauce: Replace with canned diced tomatoes, tomato paste diluted with water, or fresh pureed tomatoes.
- Spices: Feel free to experiment with spices. Coriander or curry powder can add a unique twist.
- Olive Oil: Use avocado oil or butter.
How to Prepare Instant Pot Lentil Soup
- Sauté the Aromatics:
- Set the Instant Pot to 'Sauté' mode and add the olive oil.
- Once the oil is hot, add the chopped onion, carrots, and celery. Sauté for about 5 minutes until the vegetables begin to soften.
- Add the minced garlic and sauté for an additional 1 minute until fragrant.
- Add Spices and Lentils:
- Stir in the salt and pepper, cumin, paprika, and turmeric, cooking for about 30 seconds to release their aromas.
- Add the rinsed lentils to the pot, stirring to combine with the vegetables and spices.
- Add Liquid:
- Pour in the 5 cups of water, vegetable broth, or chicken broth, stirring to ensure the ingredients do not stick to the bottom of the pot. Add the bay leaf.
- Pressure Cook:
- Secure the Instant Pot lid and set the valve to the 'Sealing' position.
- Select the 'Pressure Cook' or 'Manual' setting and adjust the time to 20 minutes on high pressure.
- Natural Release:
- Once the cooking cycle is complete, allow the pressure to release naturally for about 10 minutes, then carefully turn the valve to 'Venting' to release any remaining pressure.
- Adjust Consistency and Season:
- Open the lid and stir the soup. For a thicker consistency, use an immersion blender to puree a portion of the soup until the desired texture is reached.
- Season with additional salt and pepper to taste if needed.
- Add the Spinach
Stir the freshly chopped spinach into the hot soup. The residual heat will wilt the spinach beautifully, adding a vibrant color and extra nutrients. - Season and Serve
Remove the bay leaf, then season the soup with salt and black pepper to taste. Ladle into bowls and serve warm with crusty bread or pita bread. Enjoy your healthy, flavorful lentil soup! Splash a squeeze of lemon juice on top for added freshness!
Storage and Reheating
- Storage: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 4-5 days. If you'd like to keep it longer, portion the soup into freezer bags or freezer containers, leaving a little space for expansion, and freeze for up to 3 months.
- Reheating (refrigerated): To reheat, pour the soup into a pot and warm it over medium heat, stirring occasionally until heated through. Alternatively, you can microwave it in a microwave-safe bowl, heating it in 1-minute increments and stirring in between to ensure even heating.
- Reheating (frozen): If frozen, thaw the soup overnight in the refrigerator. Then, reheat it using the methods above. If you're in a hurry, you can warm it directly from frozen in a pot over low heat, adding a splash of water or broth to adjust the consistency.
Wrapping Up
This Instant Pot lentil soup is wholesome and nourishing, perfect for any time of year when you crave a warm bowl of soup. It's satisfying and incredibly flavorful, packed with plant-based protein, hearty vegetables, and warming spices. Whether you enjoy it fresh, store leftover soup for later, or customize it with your favorite ingredients, this recipe will become a staple in your kitchen.
Want more of my delicious soups? Try my popular sweet potato soup-you'll love it!
👉 I'd love to hear your feedback and any creative twists you try. If this was your today's meal choice, don't be shy; share your thoughts in the comments below!
📖 Recipe
Instant Pot Lentil Soup
Learn how to make a healthy and flavorful high-protein lentil soup in the Instant Pot! Packed with veggies, protein-rich lentils, and fresh spinach, this easy recipe is perfect for a quick and nutritious meal.
Servings: 4 people
Calories: 239kcal
Equipment
Video
Ingredients
- 1 cup green lentils dried, rinsed
- 1 tablespoon olive oil extra virgin
- 1 onion medium, chopped
- 2 carrots large, chopped
- 2 celery stalks chopped
- 1 clove garlic minced
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon turmeric
- 5 cups water
- 1 bay leaf
- ½ cup tomato sauce jarred
- 2 cups spinach fresh, chopped
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
Sauté the Aromatics:
- Set the Instant Pot to 'Sauté' mode and add the olive oil.
- Once the oil is hot, add the chopped onion, carrots, and celery. Sauté for about 5 minutes until the vegetables begin to soften.
- Add the minced garlic and sauté for an additional 1 minute until fragrant.
Add Spices and Lentils:
- Stir in the salt and pepper, cumin, paprika, and turmeric, cooking for about 30 seconds to release their aromas.
- Add the rinsed lentils to the pot, stirring to combine with the vegetables and spices.
Add Liquid:
- Pour in the 5 cups of water, vegetable broth, or chicken broth, stirring to ensure the ingredients do not stick to the bottom of the pot. Add the bay leaf.
Pressure Cook:
- Secure the Instant Pot lid and set the valve to the 'Sealing' position.
- Select the 'Pressure Cook' or 'Manual' setting and adjust the time to 20 minutes on high pressure.
Natural Release:
- Once the cooking cycle is complete, allow the pressure to release naturally for about 10 minutes, then carefully turn the valve to 'Venting' to release any remaining pressure.
Adjust Consistency and Season:
- Open the lid and stir the soup. For a thicker consistency, use an immersion blender to puree a portion of the soup until the desired texture is reached.
- Season with additional salt and pepper to taste if needed.
Add the Spinach
- Stir the freshly chopped spinach into the hot soup. The residual heat will wilt the spinach beautifully, adding a vibrant color and extra nutrients.
Season and Serve
- Remove the bay leaf, then season the soup with salt and black pepper to taste. Ladle into bowls and serve warm with crusty bread or pita bread. Enjoy your healthy, flavorful lentil soup! Splash a squeeze of lemon juice on top for added freshness!
Notes
- These are the nutrition facts for 1 serving of this recipe.
- Refer to the post above for video instructions and other useful information.
- Nutrition information is an estimate and will depend on your specific ingredients.
Storage and Reheating
- Storage: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 4-5 days. If you'd like to keep it longer, portion the soup into freezer bags or freezer containers, leaving a little space for expansion, and freeze for up to 3 months.
- Reheating (refrigerated): To reheat, pour the soup into a pot and warm it over medium heat, stirring occasionally until heated through. Alternatively, you can microwave it in a microwave-safe bowl, heating it in 1-minute increments and stirring in between to ensure even heating.
- Reheating (frozen): If frozen, thaw the soup overnight in the refrigerator. Then, reheat it using the methods above. If you're in a hurry, you can warm it directly from frozen in a pot over low heat, adding a splash of water or broth to adjust the consistency.
Nutrition
Calories: 239kcal | Carbohydrates: 37g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 490mg | Potassium: 794mg | Fiber: 17g | Sugar: 5g | Vitamin A: 6791IU | Vitamin C: 13mg | Calcium: 78mg | Iron: 5mg
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