Pressure cooker lentil and vegetable soup

Try this warming soup with the spices and vegetables you have on hand.

Contributed by Leticia Nagata, RD


Pressure cooker lentil and vegetable soup

This soup is adaptable and easy to make in an electric pressure cooker. Use the recipe as a guideline: If you don’t have a certain spice listed, simply omit or substitute with spices you have. You can also switch up the vegetables.

I made this soup for a friend who was recovering from surgery because it's packed with spices and vegetables, both of which contain antioxidants that protect the body from damage and phytochemicals that have important functions in the body and may protect against cancer.

Servings: 6

Ingredients

  • 1/2 cup orange lentils (or other dry type)
  • 2 teaspoons olive oil
  • 1 yellow onion, chopped
  • 6 or more cloves of garlic, chopped or grated
  • 2 cups carrots, sliced
  • 1 cup celery, sliced
  • 1 cup cooked beans (navy, garbanzo, or kidney)
  • 1 cup tomatoes, diced
  • 6 cups water or vegetable broth
  • 1 small potato, diced
  • 1 teaspoon turmeric
  • 1 teaspoon garam masala (Indian spice blend)
  • 1 teaspoon ground cinnamon
  • 2 teaspoons cumin
  • 1 tablespoon balsamic vinegar
  • 2 bay leaves (optional)
  • Pepper, to taste (optional)
  • Kosher salt, to taste (optional)
  • 1 lemon, freshly squeezed

Directions

  1. Rinse the lentils well under cold tap water and drain.
  2. In your electric pressure cooker, heat the olive oil using the sauté setting. Add the onion and cook until translucent, about 4 minutes.
  3. Stir in the garlic and cook 30 seconds.
  4. Add the carrots and celery and cook until they begin to soften, about 5 minutes.
  5. Add the rinsed lentils, beans, tomatoes, water or vegetable broth, potato, turmeric, garam masala, cinnamon, cumin, and balsamic vinegar along with the bay leaves, pepper, and salt (if desired). Close the lid, turn the valve to “sealing,” select the “manual” button, and cook on high pressure for 5 minutes.
  6. When the pressure cooker completes its natural pressure release, it is ready to eat! Give it a taste test and adjust the spices if desired.
  7. Serve warm with freshly squeezed lemon to taste.

Nutrition Information (per serving)

  • Calories: 180
  • Total fat: 2 g
  • Saturated fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 50 mg
  • Total carbohydrates: 34 g
  • Dietary fiber: 8 g
  • Sugars: 6 g
  • Added sugars: 0 g
  • Protein: 8 g

Note: Nutrition information does not include added salt and is based on using water instead of broth.