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.

Broccoli, cheese & potato soup is one of those things I love to eat on a cold day. It’s a smooth soup without lots of chunks, and it’s so easy to make. I throw everything in the Instant Pot to cook it, then blend it up in a blender (or you can use an inversion blender, too!).

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Vegan Broccoli Cheese & Potato Soup

This creamy & comforting soup is the perfect way to use up broccoli stems.

Course Soup, Vegan Dinner Recipes, Vegan Soup

Cuisine American

Keyword vegan broccoli cheese potato soup, vegan broccoli cheese soup, vegan broccoli soup

Prep Time 5 minutes

Cook Time 9 minutes

Additional Time 5 minutes

Servings 10 servings

Calories 92kcal

Author Shannon Hakala

Ingredients

• 1 cup onion chopped
• 1 Tbsp vegetable oil
• 2 carrots
• 1 cup broccoli stems
• 3 russet potatoes chopped
• 6 cups water
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp salt
• 3 tsp vegetable bouillon
• 1/4 cup nutritional yeast flakes
• 1/4 cup raw cashews
• 1 cup broccoli florets

Instructions

• Add onions to the Instant Pot and sauté for 5 minutes with the oil. Then add all the ingredients except the broccoli florets and pressure cook for 9 minutes at high pressure. perform manual release when done.
• Use a blender or inversion blender to blend the soup into a smooth consistency. Add in the other cup of broccoli florets and blend a little bit more, just to break up the florets. Put the lid on the Instant Pot for another 5 minutes to cook the broccoli.

Nutrition

Calories: 92kcal | Carbohydrates: 17g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Sodium: 265mg | Potassium: 433mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2152IU | Vitamin C: 22mg | Calcium: 30mg | Iron: 1mg

The post Vegan Broccoli Cheese & Potato Soup appeared first on Instant Veg.

Making oat cream is a lot like making oat milk, with a few adjustments. To make the cream heavier we add vegetable oil, and the ratio of oats to water is a adjusted to be more dense.

Oat cream tastes great as a coffee creamer, and works well to make creamy soup bases since it has a very neutral taste.

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Oat Cream

Make your own vegan cream using oats, water, oil, and a little bit of salt.

Course Vegan Basics

Cuisine American

Keyword oat cream, oat creamer, vegan cream, vegan creamer

Prep Time 5 minutes

Cook Time 0 minutes

Servings 2 servings

Calories 155kcal

Author Shannon Hakala

Ingredients

• 1/4 cup oats
• 1 cup water
• 2 tbsp vegetable oil
• pinch of salt

Instructions

• Blend all ingredients for about 30-50 seconds, then strain through a thin towel or a nut milk bag.

Nutrition

Calories: 155kcal | Carbohydrates: 7g | Protein: 1g | Fat: 14g | Saturated Fat: 11g | Sodium: 7mg | Potassium: 37mg | Fiber: 1g | Sugar: 1g | Calcium: 5mg | Iron: 1mg

The post Oat Cream – Easy Vegan Cream appeared first on Instant Veg.

I think it’s a good idea to be prepared in case you or someone in your family gets sick, or if you aren’t able to go out shopping for food. So I have created this list of vegan pantry staples you can stock up on, and tasty vegan meals using those pantry items.

You can also download this list as a PDF.

Non-Perishable Vegan Pantry Foods

This is a list of foods that last for weeks or months in the pantry or freezer. Remember that if you or one of your family members gets sick and has to be cared for at home, it’s a good idea to have some ready-made foods on hand.

Grains & Pasta

• Oats
• Quinoa
• Rice
• Spaghetti
• Crackers
• Rice noodles
• Macaroni
• Flour
• Vital wheat gluten
• Cornmeal
• Couscous
• Shelf-stable rice milk
• Farro
• Muesli

Beans, Nuts & Seeds

• Dry beans
• Canned beans
• Peanut butter
• Raw & roasted cashews
• Soy beans
• Soy curls
• TVP
• split peas
• lentils
• Chia seeds
• Pumpkin seeds
• Flax seeds
• Sunflower seeds

Fruits & Vegetables

• Canned veggies
  • corn
  • tomatoes (paste, sauce, crushed, etc.)
  • potatoes
  • peas
  • vegetable broth
  • green beans
  • artichoke
  • olives
  • sauerkraut
  • chilis
• Root vegetables
  • potatoes
  • onions
  • beets
  • carrots
  • sweet potato
  • rutabaga
  • turnip
  • garlic
• Frozen vegetables
  • frozen peas
  • frozen broccoli
  • frozen carrots
  • frozen vegetable medley
• Frozen fruits
• Dried fruits
  • dried apricots
  • raisins
  • prunes
  • dates
• Spices & vegetable-based bouillon

Pet Food

• Dry food (I like Natural Balance)
• Canned food

Prepared Foods

• Canned soups (look for the Amy’s brand in the US)
• Frozen veggie burgers
• Frozen crumbles
• Pasta sauce

Beverages

• Dry gatorade powder or pedialite
• Dry tea
• shelf-stable plant based milk

Emergency Preparedness Supplies

This is a list of supplies that are good to have on hand in case there’s an extended period of quarantine or shelter in place.

Vitamins & Herbs

• Multi vitamin
• Vitamin C
• Vitamin D3
• Airborne
• B12
• Echinacea
• Elderberry syrup

Medications

• Children’s medication
• Ibuprofen
• Tylenol
• NyQuil / Dayquil
• Theraflu
• Pepto Bismol
• Filled prescriptions
• Cough drops

Medical Supplies

• Face masks
• Alcohol pads
• Alcohol
• Peroxide
• Menstrual pads
• Gloves
• First aid kit
• Alcohol sanitizing spray

Household / Cleaning

• Bleach
• Clorox wipes
• Toilet paper
• Kleenex
• Dish soap

The post Vegan Pantry Food For Emergency Preparedness 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.

It’s made with a combination of proteins (vital wheat gluten, tofu, and black beans) and seasonings that mimic the look, texture, and taste of beef.

The addition of Marmite (or Vegemite), which is technically known as yeast extract, adds color, umami, and B vitamins.

Using this recipe, you’ll have enough vegan stew “meat” for about 3 family-size dinners. Use one third right away and let the other two portions dry completely, then store in an airtight container for up to a month.

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Vegan Stew Meat

Once this vegan stew "meat" is prepared, it can be dried and saved for a later recipe.

Course Vegan Basics

Cuisine American

Prep Time 5 minutes

Cook Time 55 minutes

Additional Time 1 hour

Total Time 2 hours

Calories 132kcal

Author Shannon Hakala

Ingredients

Wet Mix:

• 2 tsp Marmite or Vegemite
• 2 Tbsp balsamic vinegar
• 2 Tbsp dark karo syrup or molasses
• 2 Tbsp vegetable oil
• 1.5 tsp gravy browner such as Kitchen Bouquet
• 1/2 a block of extra firm tofu not drained
• 1 cup cooked black beans

Dry Mix:

• 3/4 cup vital wheat gluten more if needed
• 1 tsp porcini mushroom powder
• 1 tsp onion powder
• 1 tsp salt

Instructions

• In a food processor, process the wet mix ingredients until they are silky smooth.
• Add the dry ingredients and process for 5 minutes. Or, knead by hand for 10 minutes.
• Form dough into a flat loaf and wrap in parchment paper.
• Place dough in pressure cooker on a wire rack. Add 1 cup of water to the pot and cook at high pressure for 35 minutes.
• Allow dough to cool, then tear it into strips. Cut the strips into bite size pieces for stew meat.
• Cook the chunks for 20 minutes at 300 degrees, flipping halfway through.
• Use cooked vegan stew meat immediately or allow it to dry out completely for later use by letting it cool in the oven with the oven door pried open.

Notes

Let extra vegan stew meat dry, uncovered, for 1 day, then store in a sealed container for up to a month. When ready to use, simply add desired quantity to cooking sauce, soups, or stew until it has rehydrated.

Nutrition

Serving: 1g | Calories: 132kcal | Carbohydrates: 18g | Protein: 10g | Fat: 3g | Polyunsaturated Fat: 2g | Sodium: 159mg | Fiber: 1g | Sugar: 14g

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