CHAPTER

Soups & Stews

Thai Coconut Carrot Soup

This vibrant soup has the perfect balance of sweetness and spice, and is a delicious way to get more nutrients into your diet. Carrots and sweet potatoes are rich in antioxidants, as well as vitamins A, C, and K, and together they make this soup naturally sweet and creamy. I’ve kept the seasoning mild to appeal to a variety of palates (including my children’s), but go ahead and add more ginger or curry powder if you like it spicy.

SERVES 6

Prep: 5 minutes

Pressurize: 15 minutes

Cook: 19 minutes

Natural Release: 10 minutes

Total: 49 minutes

1 tablespoon extra-virgin olive oil

½ yellow onion, chopped

1 pound carrots

1 pound sweet potatoes

2 cloves garlic, minced

2 teaspoons curry powder

1 tablespoon minced fresh ginger (about 1-inch knob)

3½ cups water

2 teaspoons fine sea salt

½ cup full-fat coconut milk (see this page)

6 tablespoons dried cranberries

6 tablespoons hulled pumpkin seeds

6 tablespoons chopped fresh cilantro

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion and sauté until tender, about 8 minutes, stirring occasionally so it doesn’t stick. Meanwhile, peel and chop the carrots and sweet potatoes into 1-inch chunks.
Once the onion is tender, add the garlic, curry powder, and ginger and stir with a wooden spoon or spatula just until fragrant, about 1 minute. Add the carrots, sweet potatoes, water, and salt and use the spoon to scrape the bottom of the Instant Pot to make sure nothing has stuck. Press Cancel, then secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 10 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes before moving the steam release valve to Venting. When the floating valve drops, remove the lid and use an immersion blender to blend the soup directly in the pot until very smooth.
Stir in the coconut milk and adjust the seasonings to taste. Serve warm with 1 tablespoon each dried cranberries, pumpkin seeds, and cilantro sprinkled over each serving. Store leftovers in an airtight container in the fridge for 5 days.

Per Serving: Calories 221, Fat 9g, Carbohydrates: 32g, Fiber 6g, Protein 11g

Broccoli Cheese Soup

This broccoli cheese soup has the comforting flavors you love, without the flour, butter, and heavy cream. Instead, it gets its creaminess from cauliflower and almond milk, which go almost unnoticed once everything is blended together and the cheese is added. When you use an immersion blender, this is a fast one-pot recipe that packs 17 grams of protein per serving.

SERVES 4

Prep: 7 minutes

Pressurize: 10 minutes

Cook: 3 minutes

Quick Release

Total: 20 minutes

1 yellow onion, chopped

2 carrots, peeled and chopped

1 small head (8 ounces) cauliflower, cut into florets (about 3 cups)

1 pound broccoli, cut into florets (about 6 cups)

1 tablespoon spicy brown mustard

3 cups water

Fine sea salt

½ cup shredded sharp Cheddar cheese

¼ cup finely grated Parmesan cheese

½ cup almond milk, or any milk of your choice

Freshly ground black pepper

Combine the onion, carrots, cauliflower, broccoli, mustard, water, and 2 teaspoons salt in the Instant Pot. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 3 minutes.
When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the pressure. When the floating valve drops, remove the lid. Use an immersion blender to blend the soup, leaving as much texture as you like.
Add the Cheddar, Parmesan, and almond milk and stir until combined. Season with salt and pepper to taste, then serve warm. Store leftovers in an airtight container in the fridge for 5 days.

MAKE IT VEGAN Omit the cheeses and stir in ¼ cup nutritional yeast and 1 tablespoon freshly squeezed lemon juice when you add the almond milk. You may want to add a little more salt, to taste.

Per Serving: Calories 233, Fat 12g, Carbohydrates 13g, Fiber 5g, Protein 17g

Two-Bean Chili

This vegetarian chili makes a filling and affordable meal that’s perfect for cold weather. Dried beans cook in a fraction of the time in the Instant Pot, and using two types of beans provides a variety of nutrients and textures. Sweet potatoes add even more nutrients to the mix, and I love how they thicken this soup slightly, making it feel hearty.

SERVES 6

Prep: 10 minutes, plus soaking

Pressurize: 15 minutes

Cook: 25 minutes

Natural Release: 10 minutes

Total: 1 hour

1 cup dried black beans, soaked for 8 hours (see Note)

1 cup dried red kidney beans, soaked for 8 hours (see Note)

1 yellow onion, chopped

3 carrots, peeled and chopped

3 celery stalks, chopped

4 cloves garlic, minced

1 tablespoon chili powder

2 teaspoons ground cumin

¼ teaspoon cayenne pepper

2 cups water

One 28-ounce can diced tomatoes (see this page)

1 sweet potato, peeled and cut into 1-inch chunks

Freshly ground black pepper

2 teaspoons fine sea salt

Chopped green onions, tender white and green parts only, for garnish (optional)

Chopped fresh cilantro, for garnish (optional)

Drain the soaked beans and rinse well. Combine the beans, onion, carrots, celery, garlic, chili powder, cumin, cayenne, water, tomatoes with their juices, sweet potato, and several grinds of black pepper in the Instant Pot. Stir well to make sure the beans are submerged in the liquid, then secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 25 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and add the salt. Stir well, using the back of the spoon to mash some of the sweet potatoes against the side of the pot to thicken the chili.
Adjust the seasonings to taste, and serve immediately with green onions and cilantro on top. Store leftovers in an airtight container in the fridge for 1 week.

NOTE If you don’t have time to soak your beans, use the quick-soak method described on this page and proceed as instructed. To use canned beans, replace the 2 cups dried beans with 6 cups cooked beans (four 15-ounce cans in total). Use only 1 cup water and cook at high pressure for 10 minutes. Let the pressure naturally release for 10 minutes, then remove the lid and serve.

Per Serving: Calories 252, Fat 0g, Carbohydrates 50g, Fiber 28g, Protein 15g

Comforting “Noodle” Soup

Chicken noodle soup is classic comfort food. In this version, it gets a nutritional upgrade by replacing the refined pasta with zucchini “noodles.” Because they cook so quickly, stir these vegetable-based noodles into the soup just before serving for a fast low-carb meal.

SERVES 4

Prep: 10 minutes

Pressurize: 15 minutes

Cook: 16 minutes

Quick Release

Total: 37 minutes

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

3 cloves garlic, minced

1 teaspoon dried thyme, or 2 teaspoons fresh thyme

½ teaspoon dried oregano

1 pound boneless, skinless chicken thighs

3 carrots, peeled and chopped

3 celery stalks, chopped

Fine sea salt and freshly ground black pepper

4 cups (1 quart) low-sodium vegetable broth

1 pound zucchini (about 2 medium)

Chopped fresh flat-leaf parsley, for garnish

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion and sauté until softened, about 3 minutes. Add the garlic, thyme, and oregano and cook until fragrant, about 1 minute more, then press Cancel to stop the cooking cycle.
Add the chicken, carrots, celery, 2 teaspoons salt, several grinds of pepper, and the broth to the pot. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 12 minutes.
Meanwhile, use a spiralizer or vegetable peeler to cut noodlelike strips from the zucchini; set the noodles aside.
When the cooking cycle is complete, quickly release the pressure by moving the steam release valve to Venting. When the floating valve drops, remove the lid. Use tongs to transfer the cooked chicken to a cutting board, then use two forks to shred the chicken.
Add the shredded chicken and zucchini noodles to the pot, and stir well. The noodles will soften quickly from the heat. Season with additional salt and pepper, to taste, and serve immediately with parsley on top.

MAKE IT AHEAD You can prepare the soup, minus the zucchini noodles, up to 3 days in advance. When you’re ready to serve, warm the soup in a pot over medium-high heat until heated through, about 8 minutes. Add the zucchini noodles just before serving (because they may fall apart with reheating).

MAKE IT VEGAN Replace the chicken with 3 cups cooked chickpeas and 1 tablespoon soy sauce (or tamari, to make it gluten-free) and sauté with the onion. Add the vegetables and seasonings and continue as instructed.

Per Serving: Calories 215, Fat 8g, Carbohydrates 11g, Fiber 4g, Protein 24g

Wild Rice & Mushroom Stew

The flavor of this creamy and comforting stew reminds me of Thanksgiving stuffing, but with more protein and vegetables. Wild rice has twice the amount of protein as brown rice, but is most commonly available as a wild rice and brown rice blend in stores, so that’s what I’ve called for here. If you can find wild rice by itself, the cooking time is the same, so feel free to use that if you prefer. Aside from some chopping of vegetables to get started, all you have to do is add the ingredients to the Instant Pot and press a button.

SERVES 6

Prep: 10 minutes

Pressurize: 15 minutes

Cook: 25 minutes

Natural Release: 10 minutes

Total: 1 hour

1 yellow onion, chopped

5 carrots, peeled and chopped

5 celery stalks, chopped

3 cloves garlic, minced

8 ounces cremini mushrooms, roughly chopped

1 teaspoon dried thyme

1 teaspoon ground sage

1 cup wild rice and brown rice blend, or wild rice

4 cups water

Fine sea salt

½ cup full-fat coconut milk (see this page)

Freshly ground black pepper

Lemon wedges, for serving

Fresh thyme, for garnish

Combine the onion, carrots, celery, garlic, mushrooms, thyme, sage, rice, 4 cups of the water, and 2 teaspoons salt in the Instant Pot and secure the lid. Move the steam release valve to Sealing and select Manual/Pressure Cook to cook on high pressure for 25 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Stir in the coconut milk.
Season with additional salt and pepper, to taste, and serve immediately with a squeeze of fresh lemon to brighten the flavors and a few sprigs of thyme. Store leftovers in an airtight container in the fridge for 5 days.

Per Serving: Calories 156, Fat 3g, Carbohydrates 31g, Fiber 4g, Protein 4g

Chipotle Black Bean Soup

Black beans are an inexpensive form of protein loaded with fiber, vitamins, and minerals, like calcium and iron. This hearty soup, which is seasoned with canned chipotle peppers in adobo sauce for a subtle smoky and spicy flavor, makes enough to feed a crowd.

SERVES 8

Prep: 10 minutes, plus soaking

Pressurize: 15 minutes

Cook: 20 minutes

Natural Release: 10 minutes

Total: 55 minutes

1 pound dried black beans, soaked for 8 hours (see this page)

1 yellow onion, chopped

1½ cups chopped carrots (about 3 carrots)

1 cup chopped celery (about 3 stalks)

1 chipotle pepper, canned in adobo sauce, chopped

1 clove garlic, minced

3½ cups water

2 teaspoons ground cumin

2 teaspoons fine sea salt

Chopped fresh cilantro and green onion, for garnish

Lime wedges, for serving

Drain the black beans and combine them with the onion, carrots, celery, chipotle pepper, garlic, water, and cumin in the Instant Pot. Stir well to make sure the beans are submerged in the liquid, then secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 20 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes. Move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Test the beans to make sure they are tender by pressing one against the side of the pot with a fork. It should be easily mashed. If they are not done, secure the lid again, making sure the sealing ring is properly seated, and cook at high pressure for 10 minutes more. Let the pressure naturally release for 10 minutes so the soup doesn’t sputter out of the steam release valve when you move it to Venting.
Once you’re sure the beans are tender, add the salt, then use an immersion blender to blend the soup, leaving as much texture as you like. Alternatively, transfer 2 cups of the soup to a blender and blend until smooth, then return the blended soup to the pot and stir it in. (If your soup is too thick, add a little more water to thin it out.) Taste and adjust the seasonings as needed. For more spice, add some of the canned adobo sauce that was packed with the chipotle peppers, 1 teaspoon at a time, to taste.
Serve immediately with cilantro and green onion on top and a squeeze of lime juice. Store leftovers in an airtight container in the fridge for 1 week.

NOTE If you don’t have time to soak your beans ahead of time, use the quick-soak method on this page. To use unsoaked dried beans, add another 2 cups water, cook at high pressure for 60 minutes, then continue as directed. To use cooked black beans, replace the dried beans with 6 cups cooked beans (four 15-ounce cans, drained), use only 2 cups water, then continue as directed.

Per Serving: Calories 167, Fat 0g, Carbohydrates 31g, Fiber 8g, Protein 11g

Lentil Minestrone

Minestrone is typically made with pasta, but in this version, I’ve used protein-rich lentils instead. As a result, this soup is brimming with fiber and nutrients, and is hearty enough to serve as a main course. Be warned that this recipe makes quite a bit of soup, which is a benefit if you like to meal-prep for the week. If you’re only cooking for one or two people and don’t want too many leftovers, go ahead and cut this recipe in half.

SERVES 6

Prep: 10 minutes

Pressurize: 15 minutes

Cook: 10 minutes

Natural Release: 10 minutes

Total: 45 minutes

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

1½ cups chopped carrots (about 3 carrots)

1 cup chopped celery (about 3 stalks)

3 cloves garlic, minced

Heaping 1 cup chopped zucchini (about 1 squash)

1 cup green lentils (see Note)

One 28-ounce can diced tomatoes (see this page)

2 teaspoons dried basil

1 teaspoon dried oregano

1 teaspoon dried thyme

3 cups water

Freshly ground black pepper

2 teaspoons fine sea salt

Lemon wedges, for serving (optional)

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion, carrots, and celery and sauté for 5 minutes, until softened. Press Cancel and stir in the garlic while the pot is still hot.
Add the zucchini, lentils, tomatoes with their juices, basil, oregano, thyme, water, and several grinds of pepper. Give the mixture a stir to ensure the lentils are covered in liquid for even cooking. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook and cook on high pressure for 5 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Stir in the salt, then taste and adjust the seasonings as needed. Serve immediately, with a squeeze of fresh lemon to brighten the flavors. Store leftovers in an airtight container in the fridge for 5 days.

NOTE If you add salt or another acidic ingredient to the water when cooking lentils, they may never become tender. Don’t add salt, tamari, soy sauce, vinegar, or lemon juice to a lentil recipe until after the lentils have become tender, which they will do quickly in the Instant Pot.

Per Serving: Calories 238, Fat 4g, Carbohydrates 41g, Fiber 22g, Protein 16g

African Peanut Stew

Loaded with nutrients, African peanut stew has a unique flavor that my family finds addictive. The combination of ginger and peanut butter reminds me of a slightly spicy Thai peanut sauce, with an earthy sweetness from the sweet potato. I use red quinoa in this stew because it retains its texture better than other varieties, but any color will do for the added plant-based protein.

SERVES 8

Prep: 10 minutes

Pressurize: 12 minutes

Cook: 15 minutes

Natural Release: 10 minutes

Total: 47 minutes

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

2 cloves garlic, minced

2 tablespoons minced fresh ginger (2-inch knob)

1 sweet potato, peeled and cut into 1-inch chunks

One 15-ounce can diced tomatoes (see this page)

½ cup all-natural peanut butter

2 teaspoons fine sea salt

½ teaspoon red pepper flakes

¼ cup red quinoa, rinsed

3 to 4 cups water

2 cups finely chopped kale, stems removed

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion and sauté until softened, about 5 minutes. Press Cancel and stir in the garlic and ginger while the pot is still hot.
Add the sweet potato, tomatoes with their juices, peanut butter, salt, red pepper flakes, quinoa, and 3 cups of the water, without stirring. (The peanut butter will blend in as the soup cooks.) Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 10 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Stir in the kale, which should wilt quickly.
For a thicker stew, press some of the cooked sweet potatoes against the side of the pot and stir them in until you have a creamier texture. If you like a thinner soup, add up to 1 cup of the remaining water. Taste and adjust the seasoning as needed (I usually add another ½ teaspoon salt), and serve warm. Store leftovers in an airtight container in the fridge for 1 week.

Per Serving: Calories 174, Fat 10g, Carbohydrates 19g, Fiber 3g, Protein 5g

Creamy Tomato Soup

This lightened-up tomato soup gets its creaminess from an unexpected source: butternut squash. Squash becomes ultra-tender when cooked under pressure, so it blends seamlessly into this soup, adding a natural sweetness and velvety texture. Use frozen butternut squash that has already been peeled and cut to make the prep work for this recipe a snap.

SERVES 4

Prep: 10 minutes

Pressurize: 10 minutes

Cook: 10 minutes

Natural Release: 10 minutes

Total: 40 minutes

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

1 clove garlic, minced

1 pound frozen peeled and cubed butternut squash

One 28-ounce can diced tomatoes (see this page)

2 teaspoons dried basil

2 teaspoons fine sea salt

2 cups water

½ cup full-fat coconut milk (see this page)

1 tablespoon pure maple syrup (see this page; optional)

Chopped fresh basil, for garnish (optional)

Freshly ground black pepper

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion and sauté until softened, about 5 minutes. Press Cancel and stir in the garlic while the pot is still hot.
Add the squash, tomatoes with their juices, basil, salt, and water to the pot. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 5 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting. When the floating valve drops, remove the lid. Stir in the coconut milk. Taste the soup and add the maple syrup, if more sweetness is needed.
Use an immersion blender to blend the soup directly in the pot, or carefully transfer the soup to a blender in batches and blend to your desired texture. Taste and adjust the seasoning as needed, then serve warm with basil on top and a few grinds of black pepper. Store leftovers in an airtight container in the fridge for 5 days.

Per Serving: Calories 150, Fat 8g, Carbohydrates 21g, Fiber 3g, Protein 3g