If you’re a vegan or searching for new plant-based meal ideas, the Instant Pot could quickly become your favorite kitchen appliance. With its various cooking functions, it can produce quick and effortless vegan meals that are flavorful and filling. From soups and stews to curries and risottos, the Instant Pot can do it all. In this article, we’ll share some of the best Instant Pot vegan recipes that will help you save time and make tasty meals every day.
What Are Instant Pot Vegan Recipes?
Instant Pot vegan recipes are plant-based meals that are cooked using an electric pressure cooker. The Instant Pot is a versatile kitchen appliance that can cook food quickly, which makes it perfect for busy individuals who want to prepare healthy meals in a short amount of time. By using the Instant Pot to cook vegan recipes, you can save time and effort in the kitchen while being kinder to animals and the environment. Here is everything you need to know about Instant Pot vegan recipes.
Why Choose Vegan Food?
Vegan food is becoming more and more popular because of its many benefits. Firstly, vegan food is cruelty-free since it does not involve the exploitation and slaughter of animals. Secondly, vegan food is better for the environment because it reduces greenhouse gas emissions and saves resources such as water and land. Lastly, vegan food is healthy because it is packed with essential nutrients, vitamins, and minerals that are beneficial for the body.
- Plant-based diets can lower the risk of chronic diseases such as heart disease, diabetes, and cancer.
- Vegan food is lower in saturated fat and cholesterol, which can help maintain a healthy weight.
- Vegan food is rich in fiber, which can improve digestion and reduce the risk of constipation.
Instant Pot Vegan Recipes
Instant Pot vegan recipes are easy to make and flavorful. Here are some popular Instant Pot vegan recipes:
| Recipe | Prep Time | Cook Time |
|---|---|---|
| Vegan Chili | 10 minutes | 20 minutes |
| Vegan Lentil Soup | 10 minutes | 20 minutes |
| Vegan Mac and Cheese | 10 minutes | 10 minutes |
| Vegan Pad Thai | 10 minutes | 15 minutes |
| Vegan Risotto | 10 minutes | 10 minutes |
These recipes are ideal for beginners and experts alike because they use simple ingredients and easy-to-follow instructions. You can customize the recipes according to your taste preferences and add more or less seasoning according to your liking.
The Benefits of Using an Instant Pot
Using an Instant Pot to cook vegan recipes has several benefits:
- Quick cooking time – The Instant Pot can cook food up to 70% faster than traditional cooking methods.
- Preserves nutrients – The Instant Pot uses high pressure to cook food, which helps to preserve the nutrients in the ingredients.
- Easy to clean – The Instant Pot has a non-stick interior that makes it easy to clean after use.
- Versatile – The Instant Pot can be used for cooking a wide range of recipes, including soups, stews, chili, pasta, rice, and more.
- Convenient – The Instant Pot can be left unattended while cooking, which frees up time for other activities.
Overall, Instant Pot vegan recipes are a delicious and nutritious way to enjoy plant-based meals. By using the Instant Pot to cook vegan recipes, you can save time, effort, and money while enjoying all the benefits of a healthy and eco-friendly lifestyle.
Benefits of Cooking with an Instant Pot
Using an Instant Pot for vegan recipes not only saves time, but it also preserves the nutrients in the food, creates more flavorful dishes, and reduces the amount of pots and pans needed for cooking. Here are some extra details about the benefits of cooking with an Instant Pot:
Preserving Nutrients
Instant Pots use pressure cooking, which locks in the nutrients of vegan ingredients such as vegetables, beans, and grains. A study conducted by Health Canada’s Food Directorate revealed that the pressure cooking method retained more nutrients such as vitamin C, folate, and thiamine in vegetables than boiling or steaming. Moreover, the Instant Pot allows you to cook soaked beans in only 15-20 minutes instead of 1-2 hours using traditional stovetop methods, which also retains more nutrients.
Creating More Flavorful Dishes
Instant Pots have a sealed environment that traps in the flavors from the ingredients used, enhancing the taste of the dish. Vegan recipes that require slow-cooking such as stews, soups, and chili con carne can be prepared in less than an hour with an Instant Pot, with the same delicious flavor that would usually take several hours of cooking on a stove. Aside from that, an Instant Pot’s sauté function allows you to brown essential ingredients such as garlic and onions, creating a deeper flavor profile in dishes.
Reducing Pots and Pans Needed for Cooking
Cooking with an Instant Pot only requires one pot for preparing the vegan recipe. The Instant Pot’s inner pot is made of stainless steel and is removable for easy cleaning. No more worries about dealing with multiple pots and pans, saving you time and energy. If you opt for an Instant Pot with a matching air fryer lid, you can even minimize or eliminate the need for a separate air fryer appliance.
Top Instant Pot Vegan Recipes to Try
As more people become aware of the health and environmental benefits of a plant-based diet, vegan recipes are gaining popularity. With the help of an Instant Pot, you can make delicious and nutritious vegan meals that are easy to prepare and perfect for meal prep. Here are some of the top Instant Pot vegan recipes to try:
Lentil Soup
Lentil soup is a classic comfort food and a staple in many vegan diets. With an Instant Pot, you can make a flavorful lentil soup in no time. Start by sautéing some onions and garlic in the Instant Pot, then add diced tomatoes, vegetable broth, and lentils. Season with your favorite herbs and spices, like cumin, coriander, and thyme, and cook on high pressure for about 12 minutes. Once the soup is done, let the pressure release naturally for 10 minutes before opening the Instant Pot. Serve with crusty bread and enjoy!
Chickpea Curry
Chickpea curry is another vegan favorite that is easy to make in an Instant Pot. Begin by sautéing onions, garlic, and ginger until they’re fragrant. Then, add spices like curry powder, cumin, and turmeric, and cook for a minute or two. Add canned chickpeas, diced tomatoes, and vegetable broth, and cook on high pressure for about 8 minutes. Once the curry is done, release the pressure manually and serve over rice or with naan bread.
Quinoa Bowls
Quinoa bowls are a versatile and nutritious vegan meal that can be customized to your liking. Begin by cooking quinoa in your Instant Pot (it should take only about 1 minute on high pressure). Then, top the quinoa with your favorite veggies, like roasted sweet potatoes, sautéed kale, and diced avocado. Drizzle with a tahini or peanut sauce and garnish with fresh herbs like cilantro or parsley. These bowls are perfect for meal prep, as you can cook and store the quinoa and veggies separately and assemble them when you’re ready to eat.
Vegetable Stews
Vegetable stews are hearty and satisfying, and they’re a great way to use up any veggies you have on hand. Start by sautéing onions and garlic in the Instant Pot, then add diced vegetables like carrots, potatoes, and mushrooms. Add canned tomatoes and vegetable broth, and season with herbs like thyme, rosemary, and bay leaves. Cook on high pressure for about 10-15 minutes, then let the pressure release naturally for 10 minutes before opening the Instant Pot. Serve with crusty bread or over rice for a comforting and healthy meal.
Tips for Cooking Instant Pot Vegan Recipes
Instant Pot vegan recipes are a great way to incorporate healthy and delicious meals into your diet. To ensure that your meals turn out perfectly every time, you need to understand the basics of pressure cooking. Here are some tips for cooking instant pot vegan recipes:
1. Properly Seal the Pressure Cooker
One of the most important tips for cooking with an Instant Pot is ensuring that the pressure cooker is properly sealed. This is because the pressure created inside the Instant Pot is what makes it cook meals quickly and efficiently. If the pressure cooker is not sealed properly, your meals will not cook correctly, and you may be left with undercooked food.
To properly seal the Instant Pot, make sure that the silicone sealing ring is in place and that the valve is in the sealing position. This will help to create the necessary pressure inside the pot and ensure that your meals cook correctly.
2. Adjust Cook Times for Different Ingredients
Another important tip for cooking instant pot vegan recipes is to adjust the cook times based on the ingredients you are using. For example, soft vegetables like tomatoes and zucchini will cook much faster than harder vegetables like carrots and sweet potatoes. This means that you need to adjust the cook time accordingly.
You can find specific cook times for different ingredients through the Instant Pot app or by checking the manual that comes with your Instant Pot. Another option is to experiment with different cook times until you find the perfect cooking time for your ingredients.
3. Carefully Release Pressure
When your Instant Pot vegan meal has finished cooking, it’s important to release the pressure carefully. This is because the steam inside the pressure cooker is extremely hot and can cause serious burns if you’re not careful. There are two main ways to release pressure from an Instant Pot: natural pressure release and quick pressure release.
- Natural Pressure Release: This involves letting the Instant Pot naturally release pressure over time. To do this, simply turn off the heat and allow the pressure to come down on its own. This can take between 10 and 30 minutes depending on the recipe.
- Quick Pressure Release: This involves manually releasing the pressure by turning the valve on the pressure cooker from the sealing position to the venting position. This method is quicker than natural release, but it can also be more dangerous if you’re not careful.
4. Add Enough Liquid
One of the most common mistakes people make when cooking instant pot vegan recipes is not adding enough liquid. This is because the Instant Pot needs enough liquid to create the necessary pressure to cook the food properly. If there isn’t enough liquid, your meal may not cook correctly or may even burn.
As a general rule, you should add at least 1 cup of liquid to your Instant Pot vegan recipes. This can be water, broth, or any other type of liquid that you prefer. Just make sure that there is always enough liquid in the pot to create the necessary pressure.
Conclusion
These tips for cooking instant pot vegan recipes will help you to create healthy and delicious meals every time. By properly sealing the pressure cooker, adjusting cook times, carefully releasing pressure, and adding enough liquid, you’ll be able to make the most out of your Instant Pot and create meals that your family will love.
How to Convert Non-Vegan Recipes to Vegan Instant Pot Recipes
Converting non-vegan Instant Pot recipes to plant-based versions is easy by substituting animal products with vegan alternatives such as tofu, tempeh, or plant-based milk. Experimenting with different spices and herbs can also add unique flavors to vegan dishes.
1. Replace Animal Protein with Plant Protein
Instead of using meat or dairy in your Instant Pot recipes, try substituting with plant-based protein sources such as tofu, tempeh, lentils, or beans. For instance, instead of using chicken in a recipe, you can use cubed tofu or sliced tempeh. You can also use canned beans in soups and stews instead of beef or chicken broth.
2. Use Vegan Dairy Alternatives
If a recipe calls for dairy products such as milk, cream, or cheese, you can make them vegan by using plant-based alternatives such as coconut milk, cashew cream, or vegan cheese. These alternatives will provide similar creaminess and flavor to your dish without using animal products.
3. Add More Vegetables
Adding more veggies to your Instant Pot recipes can provide more nutrients and flavors to your dishes. Vegetables like mushrooms, eggplants, and zucchini can add texture and depth to recipes like chili or spaghetti sauce. Experiment with different vegetable combinations to find the best taste.
4. Experiment with Spices and Herbs
Spices and herbs are a great way to add flavors and aromas to your Instant Pot recipes. For example, using smoked paprika can add a smoky taste to vegan chili. Cumin can provide a Middle Eastern flavor to lentils and chickpeas. Don’t be afraid to experiment with different spice and herb combinations to find the best taste.
5. Modify Cooking Time and Pressure
When converting non-vegan Instant Pot recipes to vegan versions, the cooking time and pressure may need to be modified. Plant-based proteins like beans and lentils usually require a longer cooking time and lower pressure setting, while vegetables and tofu may require a shorter cooking time and higher pressure setting. Follow the Instant Pot manual and recipe instructions for specific cooking times and pressure settings.
Frequently Asked Questions about Instant Pot Vegan Recipes
As a vegan, finding new and exciting recipes can be an exciting but daunting task. Fortunately, the Instant Pot has made cooking vegan meals easier than ever before. Whether you’re a seasoned Instant Pot veteran or just starting out, these frequently asked questions are sure to help you out in the kitchen.
Can I cook frozen vegetables in an Instant Pot?
The short answer is, yes! In fact, cooking frozen vegetables in an Instant Pot can be a great time-saver. Frozen vegetables tend to release moisture as they cook, which can help create steam in the Instant Pot. Simply add your desired amount of frozen vegetables along with a cup of water or vegetable broth to the Instant Pot and set the cooking time accordingly. Keep in mind that it may take slightly longer to cook frozen vegetables than fresh ones, so adjust your timing as needed.
What are the best vegan protein sources for Instant Pot recipes?
Protein is an essential nutrient for vegans, and luckily the Instant Pot can help create delicious and protein-packed dishes in no time. Some great vegan protein sources for Instant Pot recipes include beans, lentils, quinoa, and tofu. These ingredients are all versatile and can be used in a variety of recipes, from soups and stews to curries and chili. For an added protein boost, try adding in some nuts or seeds to your dishes.
How do I clean my Instant Pot after cooking vegan meals?
Cleaning your Instant Pot after cooking vegan meals is simple and straightforward. First, unplug the Instant Pot and allow it to cool down. Remove any remaining food or residue from the pot, using a non-abrasive sponge or cloth. Take care not to scratch the non-stick surface. Wash the pot, lid, and any accessories in warm, soapy water and rinse thoroughly. For tough stains, try soaking the pot in a mixture of water and baking soda. Lastly, dry all components and store the Instant Pot as directed by the manufacturer.
Are there any vegan Instant Pot cookbooks available?
- ‘Vegan Under Pressure’ by Jill Nussinow – This cookbook includes over 200 vegan recipes specifically designed for the Instant Pot.
- ‘The Vegan Instant Pot Cookbook’ by Nisha Vora – This cookbook includes 90 vegan recipes that are both healthy and flavorful.
- ‘The Ultimate Vegan Cookbook for Your Instant Pot’ by Kathy Hester – With over 80 vegan recipes, this cookbook includes everything from breakfast to dessert.
There are many vegan Instant Pot cookbooks available that can help you create delicious and healthy meals in no time. Here are a few to get you started:
What are some easy vegan Instant Pot recipes for beginners?
| Recipe | Description |
|---|---|
| Vegan Chili | A classic chili recipe made with beans, vegetables, and a flavorful blend of spices. |
| Lentil Soup | A hearty soup made with lentils, vegetables, and aromatic spices. |
| Cauliflower Curry | A flavorful curry recipe made with cauliflower, tomatoes, and a creamy coconut milk sauce. |
| Mushroom Risotto | A rich and creamy risotto made with mushrooms, arborio rice, and nutritional yeast. |
There are many easy vegan Instant Pot recipes that are perfect for beginners. Here are a few recipe ideas to get you started:
Overall, the Instant Pot can be an incredibly valuable tool for vegan cooking. With a bit of experimentation and some helpful tips from this article, you’ll be able to create delicious and healthy vegan meals in no time.
Thank You for Checking out These Instant Pot Vegan Recipes
We hope this article has given you some inspiration to try out some new vegan recipes in your Instant Pot. With so many tasty options, there’s no need to sacrifice flavor when choosing to eat plant-based meals. Don’t forget to check back for even more delicious recipes and tips on how to make the most out of your Instant Pot. Happy cooking!