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Creamy Vegan Potato Soup With Dill

A deliciously creamy and satisfying soup with the mild flavor of fresh dill and lots of umami.

Course Main Course, Vegan Dinner Recipes, Vegan Soup

Cuisine American, European

Keyword vegan potato soup, vegan soup

Prep Time 10 minutes

Cook Time 20 minutes

Cooling 10 minutes

Total Time 40 minutes

Servings 6

Calories 193kcal

Author Shannon Hakala

Ingredients

For the cashew cream

• ½ cup raw cashews
• ½ cup water

For the potato soup

• 4 cups yellow potatoes
• 5 cups water
• 2 tsp vegetable bouillon
• 1 piece kelp (kombu)
• ½ 13oz block firm tofu
• ¾ tsp salt
• 2 tsp extra virgin olive oil
• 1/4 cup fresh dill

Instructions

Make the Cashew Cream

• Cover the cashews with water in a microwave-safe bowl. Microwave for 30 seconds on high and then let rest for 5 minutes. Drain the water.
• Add cashews and ½ cup of water to a blender and blend at high speed for 1 minute.

Make the Potato Soup

• Peel potatoes and cut into 1" pieces. Put in a large pot and cover with water. Add in the piece of kelp and bring to a boil.
• Once water is boiling, remove the kelp and discard. Boil potatoes 10 minutes or until a fork pushes through the potatoes easily. Meanwhile, cut the tofu into bite-size pieces.
• Turn off heat and add the cashew cream, vegetable bouillon, tofu, and olive oil. Add in chopped fresh dill. Season with salt to taste.
• Let soup cool about 10 minutes before serving.

Notes

• If you don’t want to make it with tofu, you could try adding canned cannelini beans instead.
• To make it without cashews, use oat cream.

Nutrition

Calories: 193kcal | Carbohydrates: 31g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Sodium: 320mg | Potassium: 735mg | Fiber: 4g | Sugar: 2g | Vitamin A: 7IU | Vitamin C: 31mg | Calcium: 30mg | Iron: 2mg

A comforting vegan soup made from potatoes and rich cashew cream, seasoned with fresh dill. Bite-size pieces of tofu blend in seamlessly and add extra calcium and protein, making it a healthy & delicious soup, perfect for colder months!

I created this recipe by accident after wondering if it would be possible to veganize traditional salmon soup. I originally learned how to make salmon soup from my mother-in-law in Finland: basically you just boil a pot of potatoes until tender, then add the salmon, cream, dill, and a fish bouillon. It’s a fantastic soup. But can you make it without fish? I decided to give it a try.

How to make Vegan Potato Soup with Dill

I replaced the salmon with pieces of tofu, and made the broth with kelp (also known as khombu) to give it a taste of the sea. I used cashew cream instead of dairy cream. Then I added a bit of olive oil to give it more richness, since salmon is very oily.

While this soup doesn’t replicate the flavor of salmon in any way, I was pleasantly surprised at the flavor. It has the creamy, comforting flavor of soups I grew up with, such as clam chowder or oyster chowder, LOTS of umami and of course, the lovely bright flavor of fresh dill. If you like dill, you will love this soup! I think the more dill you add, the better.

This is one of those soups that tastes even better the next day. And unlike fish soup, it lasts longer in the fridge – up to four days.

We eat this soup with slices of rye bread buttered with vegan butter.

Other Vegan Soups you might like:

• Vegan Salmon (Vegan Lox)
• Carrot Soup In The Instant Pot – Vegan Recipe
• Easy Instant Pot 7 Bean Soup
• The Best Ever Instant Pot Vegan Wild Rice Soup
• Victorian Chickpea Soup (Vegan)

The post Creamy Potato Soup with Dill appeared first on Instant Veg.

In order to make this soup, it is recommended to use some specific equipment. First of all I use the Instant Pot to cook it. If you want, you could also make this soup on the stove, by bringing the ingredients to a boil and then letting them simmer for an hour.

How To Make Vegan Tomato Soup

This soup recipe is pretty quick – it takes roughly 30-40 minutes to make. While the soup is cooking you can prepare a salad or toast some bread to have with the soup.

Ingredients

For this recipe, you will need:

• Plum or Roma tomatoes
• Mirepoix (which is the technical term for a blend of chopped onions, carrots, and celery)
• Olive oil (if you want the soup to be oil free, I would sub the oil with 1/2 cup of cashew milk)
• Italian seasoning (oregano, basil, rosemary, thyme, marjoram, garlic powder, onion powder)

Step 1 – Cook tomatoes, mirepoix, seasoning and water in Instant Pot

You’ll need to pressure cook them for 25 minutes at high pressure. You can do a quick release when done.

Step 2 – Filter the soup

Once the soup is cooked, it is pushed through a food mill. Food mills are perfect for getting the seeds out of a liquid of cooked tomatoes. It also takes the skins out easily. Then the soup is pushed through a mesh sieve to get the smallest seeds out and a bit more of the roughage, making it nice and smooth.

Step 3 – Add olive oil, salt, and pepper

I like to use an immersion blender to mix in the olive oil, but a good long spoon should do the trick just as nicely.

Step 4 – Serve nice and hot

Of course, tomato soup always tastes better with lots of freshly ground black pepper. I also add fresh basil and a spoonful of nutritional yeast to mine.

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5 Ingredient Instant Pot Tomato Soup

A super simple recipe that uses fresh tomatoes to make a delicious vegan tomato soup in the Instant Pot.

Course Main Course, Soup, Vegan Dinner Recipes

Cuisine American, European

Keyword 5 ingredient instant pot, instant pot tomato soup, tomato soup instant pot, vegan tomato soup

Prep Time 5 minutes

Cook Time 25 minutes

Servings 4

Calories 160kcal

Author Shannon Hakala

Equipment

• Instant Pot
• Food mill
• Mesh sieve
• Immersion blender

Ingredients

• 8 Roma tomatoes
• 1 cup mirepoix
• ¼ cup olive oil
• 1 tsp Italian seasoning
• 2 cups water

Instructions

• Wash the tomatoes and place them in the Instant Pot with the mirepoix and Italian seasoning. Add 2 cups of water. Cook on high pressure 25 minutes. Do a quick release when done.
• Let the cooked tomatoes cool then push them through a food mill to remove the seeds and skins. For a smoother soup, push it through a mesh sieve also using a ladle (recommended).
• Add the olive oil and salt & pepper to taste. Stir well or use an immersion blender until the oil is completely mixed in.
• Serve hot, optional garnishes include freshly ground black pepper, fresh basil leaves or nutritional yeast.

Notes

Mirepoix is a combo of chopped carrots, celery, and onion.

Nutrition

Calories: 160kcal | Carbohydrates: 9g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Sodium: 18mg | Potassium: 389mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3590IU | Vitamin C: 20mg | Calcium: 32mg | Iron: 1mg

The post Simple Vegan Tomato Soup appeared first on Instant Veg.

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Victorian Chickpea Soup (Vegan)

This vegan version of Soup à la Béarnaise is a chickpea soup made with mirepoix, cabbage, and mild flavors of tomato and garlic.

Course Lunch, Main Course, Vegan Dinner Recipes, Vegan Instant Pot Recipes, Vegan Soup

Cuisine American, European

Keyword chickpea recipe, vegan chickpea recipe, vegan chickpea recipes, vegan chickpea soup, vegan soup

Prep Time 45 minutes

Cook Time 45 minutes

Total Time 1 hour 30 minutes

Servings 12 servings

Calories 104kcal

Author Shannon Hakala

Equipment

• Instant Pot
• Stick Blender
• Wire mesh sieve

Ingredients

• 1 cup dry chickpeas*
• 5 cups water
• 2 cups shredded cabbage
• 1 carrot
• ½ onion
• 4 stalks celery
• 2 tomatoes, roughly chopped
• 1 tsp minced garlic
• 4 Tbsp vegan butter
• 5 cups vegetable broth
• 1 tsp salt
• ½ tsp ground black pepper

Instructions

• Rinse the chickpeas and place them in the Instant Pot with 5 cups of water. Pressure cook for 45 minutes. (If using canned chickpeas, skip this step). Then drain the chickpeas and set aside.
• Finely dice the carrot, 1/2 an onion, and 4 stalks celery.
• In the Instant Pot using sauté or in a saucepan, add 2 Tablespoons of vegan butter and cook the shredded cabbage until it begins to brown. Add a few spoonfuls of the broth and continue cooking it until it is evenly golden brown and well-cooked. (Continue adding spoonfuls of broth as needed if it becomes too dry). Then remove the cabbage and set aside.
  
• In the Instant Pot using sauté or in a large soup pot, add another 2 Tablespoons of vegan butter and sauté the finely diced carrot, celery, and onion until golden.
• Add in the 1 teaspoon diced garlic and 2 roughly chopped tomatoes and continue to cook until the tomatoes are broken down, about 5-10 minutes.
  
• Meanwhile, place 1/2 cup of the cooked chickpeas in a bowl of water and very gently rub to remove the hulls.
• Add the rest of the chickpeas and half of broth to the pot. Use an immersion blender to blend smoothly. Pass the soup through a mesh sieve to remove most of the roughage. Use a ladle to help push it through.
• Add the refined soup, the 1/2 cup of hulled chickpeas, the rest of the broth, and the cooked cabbage back into the pot and let it gently cook for about 10 minutes, covered but not pressurized (I used the soup button on my Instant Pot). Add 1 teaspoon of salt and 1 teaspoon of pepper (or to taste). Serve with bread or crackers.

Notes

• You can replace the dry chickpeas with two 15oz cans of cooked chickpeas.

Nutrition

Calories: 104kcal | Carbohydrates: 14g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 342mg | Potassium: 251mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1406IU | Vitamin C: 7mg | Calcium: 35mg | Iron: 1mg

This vegan chickpea soup uses dry or canned chickpeas (garbanzo beans), cabbage, tomato, and garlic. But don’t be fooled – this soup, simple though it be, is rich in flavor and sure to become as instantly a classic in your home as it has in ours.

For the past few months I’ve been, like most of you, staying home as much as possible. My great “escape” during these months has been getting obsessed with all things of the Victorian-era: books, magazines, movies, TV dramas, anything I can get my hands on really!

So as I dug through yet another book of 19th century cookery, one recipe stood out to me for its unique combination of ingredients, as well as its potential to be made vegan with very little modification.

Vegan Chickpea Soup Recipe

I adapted this chickpea soup recipe from Soup à la Béarnaise, as seen in Charles Elmé Francatelli’s 1846 cookbook, The Modern Cook. You can read it for free on Archive.org.

If you’ve watched the Masterpiece TV drama series Victoria, you may remember Mr. Francatelli, the palace cook who flirts with Victoria’s dresser a.k.a. lady’s maid.

While it is true that Francatelli was Queen Victoria’s chief cook in 1840-42, the TV romance is not based on actual events (as far as we know!)

Francatelli’s cooking style was mostly French, and his chickpea soup recipe gets it’s name from Béarn, a region of southwestern France.

Here is how Francatelli’s recipe originally appeared in 1846:

What I Changed From The Old Recipe

The most obvious adaptation I made is using vegan butter instead of dairy butter, and skipping altogether on the Parmesan. I also used regular round cabbage instead of the white-heart cabbage, which I wasn’t able to find at my grocery store.

I also changed the method a bit just to cut down a bit on cook time. In the original recipe it says to soak the chickpeas (garbanças) overnight; I used the Instant Pot to quickly re-hydrate them.

Another modern time-saver I chose was to use a immersion blender and mesh strainer to refine the soup instead of pounding and rubbing it through a tammy (or tamis, as it is nowadays written).

Cooking Tips

To make the soup as I have done, you’ll need an immersion blender and something you can filter the soup through such as a mesh sieve, tamis, china cap/cone/chinois, etc. This will make the texture of the soup a lot smoother and give it a good body. You can make the soup without filtering but it will have a much different texture.

It’s worth it to remove the skins or hulls from the 1/2 cup of chickpeas that remain whole in the soup – it makes the soup easier to digest and less likely to make you bloated afterwards. We felt that this soup was very easy on our tummies compared to other bean soups.

The post Victorian Chickpea Soup appeared first on Instant Veg.

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Instant Pot Vegan Wild Rice Soup

A healthy vegan take on a hearty Minnesota classic. This vegan Instant Pot Wild Rice Soup is gluten free, dairy free, and soy free.

Course Main Course, Vegan Dinner Recipes

Cuisine American

Keyword instant pot wild rice soup, vegan wild rice soup

Prep Time 30 minutes

Cook Time 20 minutes

Additional Time 10 minutes

Total Time 1 hour

Servings 6 servings

Calories 134kcal

Author Shannon Hakala

Cost $5.75 RECIPE / $0.96 SERVING

Ingredients

To Cook The Wild Rice

• 1/2 cup wild rice $3.50
• 1 1/2 cups water

For The Cashew Cream

• 1/2 cup raw cashews $1.04
• 1 cup water

For The Wild Rice Soup

• 1 cup carrots $0.20
• 1 cup celery $0.20
• 1 cup onion $0.21
• 2 cups potatoes $0.21
• 3 cups water
• 1 Tbsp nutritional yeast $0.38
• 1 ¼ tsp salt $0.01

Instructions

• Prep: Cut the onion, carrots, and celery into 1/2" or 1cm pieces. Cut potatoes½ into 1" pieces.
• Cook the wild rice: Add rice and 1 ½ cups water to the Instant Pot. Pressure cook for 20 minutes.

  Do a quick release when done. Drain the cooked rice and set aside.
• Make cashew cream: Blend 1 cup of water and ½ cup of raw cashews until very smooth.
• Add carrots, onion, and celery to the Instant Pot and sauté for 5 minutes.
• Add potatoes, cooked wild rice, and 3 cups water to the sautéed veggies. Pressure cook for 10 minutes. Allow the Instant Pot to release pressure naturally for 10 minutes and then do a quick release.
• Gently stir in the cashew cream, nutritional yeast, and salt.

Video

Notes

• 1 cup of carrots is equal to about 3 medium carrots.
• 1 cup of chopped onion is equal to about 1 medium onion or 1/2 of a large onion.
• 2 cups of potatoes is equal to about 2-3 medium-sized potatoes.
  • For the potatoes, I don’t peel them when I make this soup, since potato skins contain potassium, fiber, antioxidants, folate, and other minerals. But you can certainly peel them if you prefer.
• I make this wild rice soup recipe without oil. For a richer flavor, you can add 1 Tbsp vegetable oil, olive oil, or vegan butter when sautéing the onion, carrots, and celery.
• To make this soup on the stovetop, boil the wild rice and water for 45 minutes until tender, and simmer the combined ingredients for about 30 minutes or until potatoes are cooked through.

Nutrition

Serving: 1g | Calories: 134kcal | Carbohydrates: 19g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 427mg | Potassium: 304mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3640IU | Vitamin C: 4mg | Calcium: 32mg | Iron: 1mg

Enjoy a delicious bowl (or two) of this creamy, hearty Vegan Wild Rice Soup that’s loaded with vitamins to keep you warm and healthy even through the coldest Minnesota winters.

In Minnesota you are never far away from a bowl of delicious wild rice soup.

We ate wild rice soup and other dishes made with Minnesota wild rice frequently when I was growing up. In fact, one of my uncles farmed wild rice up in northern Minnesota back in the 90s.

What Is Wild Rice?

If you’ve never had wild rice before, you might be surprised to know is that it’s not technically a rice like white rice or brown rice. It’s actually a type of grass!

In the Ojibway language, the word for wild rice is manoomin, which literally means “good berry.”

And wild rice IS very good for you. Along with protein and fiber, it’s also got vitamin B6, folate, magnesium, phosphorus, zinc, copper, manganese. (source)

Wild rice is also rich in antioxidants, protein, and contains all the essential amino acids (source). So, eating wild rice and especially wild rice soup is a great way to keep your body healthy when the cold weather hits.

Another thing you can feel good about is the fact that this soup costs less than a dollar per serving. Scroll down to see a more detailed cost breakdown for this wild rice soup recipe!

Instant Pot Wild Rice Soup

Wild rice is the perfect soup to make in the Instant Pot because you need to cook the dry wild rice for a long time first, and then put the soup together. Using the Instant Pot makes the cook time shorter.

Using the electric pressure cooker means you don’t need to babysit a pot of boiling water on the stove and can finish preparing the other ingredients in the meantime.

The way that this soup is usually prepared includes frying small pieces of chopped bacon with onions first and adding butter and flour to create a roux for the cream-based sauce.

Sometimes you also see recipes that use things like a can of Campbell’s cream of potato soup (which in my opinion tastes a lot worse than just using cut potatoes), or people will add chicken or venison.

How To Make Wild Rice Soup Vegan

Traditionally, wild rice soup is made with cream and butter. Chicken meat and bacon are also frequently added to the recipe.

In my opinion, making wild rice soup without animal products still tastes really good. If you are a brand new vegan you might not be used to the taste of wild rice soup without meat. Let the flavors of the veggies take center stage!

Cashew Cream

I make the soup creamy by adding a small amount of cashew cream at the end.

I recommend using raw cashews since they have a very neutral flavor.

To make the cashew cream, simply blend the raw cashews with water until totally smooth.

Carrots & Celery

I also added carrots and celery to my recipe to give it just a little more nutrition and flavor.

Nutritional yeast

Speaking of nutrition, you can optionally add some nutritional yeast flakes to this soup to add a little bit of richness and to give it more B vitamins.

How Long Does It Take To Cook Wild Rice In The Instant Pot?

It takes about 20 minutes, plus a few minutes to wait for the Instant Pot to get to pressure and then to let off steam.

On the stove, I usually have to cook wild rice for about 45-60 minutes before it’s tender enough to eat.

The Instant Pot is a great time-saver!

The post Wild Rice Soup appeared first on Instant Veg.

Many people believe that being a vegan means going broke trying to buy food. But that’s actually just a myth. Many vegan foods, including this lentil soup, are inexpensive, nutritious, and can serve many people.

I made this lentil soup even better by cooking some harissa chili paste into it. A little bit adds a lot of complexity and just the right amount of heat to the soup.

This recipe is a great one to have on hand because things like the lentils and canned tomatoes in the recipe are typical pantry staples. You can stock up on them when they’re cheap to keep your grocery costs low.

Instructions for making this soup on the stove are in the recipe notes below.

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Lentil Soup

This satisfying vegan lentil soup is quickly made in the Instant Pot. Broiling the red peppers beforehand brings out extra flavor.

Course Vegan Dinner Recipes, Vegan Instant Pot Recipes

Cuisine American

Keyword instant pot soup, lentil recipes, lentil soup

Prep Time 5 minutes

Cook Time 12 minutes

Additional Time 2 minutes

Total Time 20 minutes

Servings 8 bowls

Calories 138kcal

Author Shannon Hakala

Ingredients

• 1 cup red pepper diced
• 1 Tbsp vegetable oil
• 1 cup onion diced
• 1/2 cup carrots diced
• 1/2 cup celery diced
• 1 Tbsp garlic minced
• 1 cup lentils any color
• 1 tsp harissa paste sub with chili paste
• 1/2 tsp ground coriander
• 1/2 tsp smoked paprika
• 1 teaspoon salt
• 1 Tbsp apple cider vinegar
• 1 Tbsp vegetable bouillon
• 1 can crushed tomatoes (14 oz)
• 4 cups water
• 1 cup spinach chopped

Instructions

• Adjust oven rack to highest position. Spread red pepper on a baking sheet and broil for about 2 minutes or until slightly blackened. (optional but recommended)
• Add oil, onion, garlic, carrots, celery, red pepper, lentils, coriander, and smoked paprika to the Instant Pot and sauté for 5 minutes, stirring frequently.
• Use 1 Tbsp apple cider vinegar to deglaze bottom of the pot. Then add the vegetable bouillon, harissa paste, crushed tomatoes, and water. Stir contents of pot.
• Put the lid on the pot, seal the valve, and pressure cook on high pressure for 12 minutes. Do a quick release when done.
• Add chopped spinach to the pot and put the lid on for 2 minutes to wilt the spinach. Serve with bread or crackers.

Notes

To make this on the stovetop, simmer for 30 minutes after adding the water.

Nutrition

Calories: 138kcal | Carbohydrates: 23g | Protein: 8g | Fat: 2g | Saturated Fat: 1g | Sodium: 309mg | Potassium: 511mg | Fiber: 10g | Sugar: 5g | Vitamin A: 2481IU | Vitamin C: 33mg | Calcium: 51mg | Iron: 3mg

The post Lentil Soup with Roasted Red Peppers & Harissa (vegan) appeared first on Instant Veg.

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Minestrone Soup

This easy & healthy Minestrone Soup is naturally vegan.

Course Main Course, Soup, Vegan Dinner Recipes, Vegan Instant Pot Recipes

Cuisine American

Keyword instant pot soup, minestrone, minestrone soup

Prep Time 10 minutes

Cook Time 9 minutes

Servings 8 bowls

Calories 169kcal

Author Shannon Hakala

Cost $4.07 RECIPE / $0.51 SERVING

Ingredients

• 1 Tbsp olive oil $0.07
• 1 cup onion $0.21
• 1/2 cup celery $0.20
• 1/2 cup carrots $0.10
• 1 tsp garlic $0.02
• 2 tsp Italian seasoning $0.10
• 1/3 cup tomato paste $0.18
• 1/2 tsp black pepper $0.02
• 1/2 cup beer $0.12
• 1 28 oz can crushed tomatoes $0.84
• 2 Tbsp vegetable bouillon $0.38
• 6 cups water $0.00
• 1 15 oz can cannellini beans $0.47
• 1 cup dry pasta $0.18
• 1 cup potatoes $0.21
• 1 cup frozen spinach $0.98

Instructions

• Chop the onion, celery, and carrots. Mince garlic. Dice potatoes and drain the beans if using.
• Sauté onion, celery and carrots in oil, 5 minutes in the Instant Pot, then add garlic, tomato paste, Italian seasoning, and black pepper, and sauté another 2-3 minutes.
• Deglaze the pot with beer or wine, then add the rest of the ingredients. If adding leftover scraps such as cooked rice, cooked pasta, etc add them now.

  Give the soup a stir, then put the lid on the Instant Pot and set the valve to sealing.
• Pressure cook for 9 minutes at high pressure. Do a quick release when done.

Notes

• You can use any small white canned beans for this recipe, navy beans, great northern beans, etc.
• You can replace the beer with wine or vinegar to deglaze the pot.

Nutrition

Calories: 169kcal | Carbohydrates: 32g | Protein: 8g | Fat: 2g | Saturated Fat: 1g | Sodium: 326mg | Potassium: 542mg | Fiber: 7g | Sugar: 5g | Vitamin A: 3945IU | Vitamin C: 13mg | Calcium: 113mg | Iron: 4mg

This healthy vegan Minestrone Soup can be easily thrown together using leftover veggies, rice, and pantry staples such as pasta frozen vegetables. We save our scraps throughout the week to make this budget-friendly dinner.

This minestrone soup is vegan, easy, healthy, and best of all, delicious! Even my kids loved it. I think there’s something about all the little shell pastas that they just can’t help gobble up.

You can use any type of shaped pastas for this recipe – even broken up lasagna – but I like using small shell pasta for minestrone because it adds a certain texture that’s just irresistible.

Typically, minestrone is a tomato-based vegetable soup that includes beans and pasta or rice (or both).

This recipe includes mirepoix (onion, carrot, and celery chopped up) which I love meal-prepping at the start of the week. It’s in so many vegan soups that I figured it would save me prep time if I chopped it all in advance, and it does!

If you’re worried this soup will taste too “veggie” – it doesn’t! I promise, it’s absolutely delicious and even my picky kids ate it up happily. Of course it doesn’t hurt to have a slice of crusty bread with vegan butter on hand so you can get a bit of that scarpetta action in, too!

The post Minestrone Soup appeared first on Instant Veg.

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Vegan Irish Stew

A vegan twist on the Irish classic, this meatless Irish stew goes well with a few slices of crusty bread.

Course Vegan Holiday Recipes

Cuisine American, European

Prep Time 10 minutes

Cook Time 10 minutes

Additional Time 10 minutes

Total Time 30 minutes

Author Shannon Hakala

Ingredients

• 2 cups vegan stew meat
• 1 tsp white miso
• 1 Tbsp vegetable butter
• 1 Tbsp sugar
• 1 cup water
• 1 large onion chopped
• 1 tsp dry parsley
• 1 1/2 Tbsp bouillon
• 2 cups carrots chopped
• 2 cups potatoes chopped
• 1 bay leaf
• 1 cup Guinness
• 2 1/2 cups water
• pepper to taste

Instructions

• Add stew meat, miso, veggie butter, sugar, water, and onion to the Instant Pot and sauté until unions are clear.
• Add the rest of the ingredients to the pot, seal the lid, and pressure cook for 10 minutes.
• Do a quick release. For a thicker stew, see notes below.

Notes

• For a thicker stew, add 1 Tbsp vegan butter and 1 Tbsp flour to a pan and whisk over heat until slightly browned. Slowly add 1 cup of the stew broth until combined. Mix this gravy into the stew.
• To make this on the stove, bring stew to a boil in step 2, lower the heat, and simmer for 30-40 minutes.

The post Vegan Irish Stew appeared first on Instant Veg.

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Instant Pot Vegan Black Bean Soup

A deliciously savory soup made from dry black beans in the Instant Pot. This vegan black bean soup is great for freezing, too!

Servings 8 servings

Calories 194kcal

Author Shannon Hakala

Ingredients

• 3 Tbsp olive oil
• 2 cups onion chopped
• 1/2 cup celery chopped
• 1/2 cup carrots chopped
• 1 tsp fresh garlic minced (about 1-2 cloves)
• 1/2 tsp cumin powder
• 1 pinch red pepper flakes
• 1 tsp balsamic vinegar
• 2 cups dry black beans
• 4 cups water
• 2 Tbsp vegetable bouillon
• 1/2 teaspoon salt

Optional Garnishes

• pepitas (pumpkin seeds)
• vegan sour cream (I like Tofutti)

Instructions

• Sauté onion, celery, and carrots, and oil in Instant Pot for about 5 minutes. Add cumin, red pepper flakes, and garlic, and sauté another 2 minutes. Deglaze the pot with the balsamic vinegar.
• Add beans, water, bouillon, and salt, and stir contents of pot.
• Pressure cook on high pressure for 50 minutes. Do a quick release when done.
• If desired, blend 1/2 of the soup to make it smoother. Serve with toppings such as vegan sour cream and pepitas.

Nutrition

Calories: 194kcal | Carbohydrates: 26g | Protein: 9g | Fat: 7g | Saturated Fat: 1g | Sodium: 190mg | Potassium: 416mg | Fiber: 9g | Sugar: 2g | Vitamin A: 1373IU | Vitamin C: 4mg | Calcium: 41mg | Iron: 2mg

The post Black Bean Soup (Panera Copycat) appeared first on Instant Veg.

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Easy Instant Pot Bean Soup, Vegan, Oil-Free

This bean soup is a lifesaver for busy days where you don't have time to cook and want something comforting.

Course Vegan Dinner Recipes

Cuisine American

Prep Time 5 minutes

Cook Time 50 minutes

Additional Time 5 minutes

Total Time 1 hour

Servings 10 servings

Calories 210kcal

Author Shannon Hakala

Ingredients

• 1/2 cup dried black beans
• 1/2 cup dried garbanzo beans
• 1/2 cup pinto beans
• 1/2 cup great northern beans
• 1/8 cup dry red lentils
• 1/8 cup dry brown or yellow lentils
• 1/8 cup dry split peas
• 1 tsp oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp marjoram
• 1/2 tsp paprika
• 1/2 tsp sage
• 1/2 tsp ground black pepper
• 5 cups water
• 28 oz can of crushed tomatoes
• 15 oz can of corn kernels drained
• 2 1/2 tsp sea salt
• 1/4 cup fresh cilantro optional
• Fresh sliced avocado optional

Instructions

• Put the 7 kinds of dry beans in the Instant Pot and rinse & sort them.
• Add the spices (do NOT add salt now).
• Add 5 cups water.
• Close lid, set valve to sealing, and press "Pressure Cook" or "Manual" to pressure cook on high pressure for 50 minutes.
• Allow it to release naturally for 10-30 minutes, then gently release the pressure by slowly turning the valve to "venting."
• Stir in the whole can of crushed tomatoes, corn kernels, salt, and fresh cilantro (if desired!). Serve with fresh, ripe avocado slices.

Nutrition

Serving: 1g | Calories: 210kcal | Carbohydrates: 36g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Sodium: 385mg | Fiber: 10g | Sugar: 7g

The post Easy Instant Pot 7 Bean Soup appeared first on Instant Veg.

What is tofu?

Tofu is made in a similar way that cheese is. Soy milk is coagulated with an acid, such as lemon juice, and the resulting curds are set and pressed into a mold.

Depending on how much liquid is pushed out during setting, tofu can range in texture from silken tofu to medium tofu, to firm and extra firm tofu.

What does tofu taste like?

Tofu has a very “clear” taste when it is uncooked. Since it’s so watery, raw tofu kind of tastes watery. If you’re familiar with the taste of soy milk or edamame, you may pick up on the subtle taste of soy.

Since tofu doesn’t have much strong flavor, it tends to absorb the flavors of the liquids & spices it’s cooked in.

Is tofu nutritious?

Tofu is very nutritious. It’s a great source of protein, calcium, and iron, making it a great food for vegans.

How should I store leftover tofu?

Tofu is very soft and porous, meaning that it spoils easily when left in room temperature and exposed to air.

You can store tofu in the fridge or freezer until you’re ready to eat it. Freezing tofu makes the texture somewhat more tough, which can be a good thing – for example when making a stir fry, tougher tofu pieces will keep their shape while being stir-fried in the pan.

An opened package of tofu can be stored in a sealed container in the fridge for 3-5 days.

How do I cook tofu?

Tofu can be prepared in a multitude of ways – it can be baked, fried, steamed, simmered, sautéed and puréed into sauces, soups, & mousses.

Tofu can also be eaten raw, as a snack or as a cold summertime breakfast or light lunch. Try pouring a small amount of soy sauce over raw tofu – it’s simple and delicious. (In Japan, hiyayako is a cold tofu dish served this way and topped with garnishes such as sliced green onion, grated ginger, pickled relish, and my favorite – grated daikon radish.)

Tofu Recipes

Here are 100+ vegan tofu recipes you can try out. They are sorted into breakfast, snacks, salads & dressings, dinners (by cuisine) and desserts.

Not hungry for tofu right now? See all my vegan dinner recipes here.

Vegan Mac And Cheese | General Tso’s Tofu | Vegan Palak Paneer

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