+GF +SF
This Vegan Instant Pot Teff Vegetable Soup is gluten-free, soy-free and has no oil added. It gets protein from teff, the world’s smallest grain! —KH
SERVES 6
SAUTÉ
1 tbsp (15 ml) olive oil (or water sauté to make oil-free)
1 cup (150 g) minced onion
1 tsp minced garlic
½ cup (105 g) whole teff
FIRST COOK
6 cups (1.4 L) water or vegetable broth
1 (14.4-oz [410-g]) can diced tomatoes
1 cup (245 g) tomato purée (or 2 tbsp [28 g] tomato paste and ¾ cup [180 ml] extra water)
1 medium potato, cubed
2 tsp (2 g) Italian seasoning
SECOND COOK
1 (12-oz [340-g]) bag frozen mixed vegetables (carrot, corn, peas and green beans)
1 cup (120 g) chopped red cabbage
1 (15½-oz [440-g]) can chickpeas, drained (save liquid for baking—it’s aquafaba!)
SERVING
¼–½ cup (20–40 g) nutritional yeast, to taste
1 tsp Italian seasoning, or to taste Salt and pepper, to taste
FOR THE SAUTÉ
Use the sauté setting over normal or medium heat, and heat the oil or water. Sauté the onions until they become transparent. Then add the garlic and sauté a minute more. Add the teff and toast for about a minute.
FOR THE FIRST COOK
Add the water or broth, diced tomatoes, tomato purée, potato and Italian seasoning to your Instant Pot. Cook on high pressure for 5 minutes and carefully release the pressure manually.
FOR THE SECOND COOK
Add the frozen mixed vegetables, cabbage and chickpeas to the teff mixture. Cook on high pressure for 1 minute and let the pressure release naturally.
FOR SERVING
Stir in the nutritional yeast, Italian seasoning, salt and pepper, and then serve.