Healthy Instant Pot Stew Recipes
The Instant Pot is a great tool for making delicious and healthy stews. Stews are perfect for those days when you don’t have a lot of time to spend cooking. They’re also great for meal prepping since they can keep in the refrigerator for several days. In this blog post, we’ll be looking at four healthy Instant Pot stew recipes you can make in no time.
Vegetarian Quinoa and Chickpea Stew
Description:
This vegetarian quinoa and chickpea stew is a simple and tasty dish that is perfect for meal prepping. It’s made with quinoa, chickpeas, and a mix of veggies like onion, celery, carrots, sweet potatoes, and spinach. It has a savory flavor from the addition of garlic, cumin, and smoked paprika.
Prep Time:
15 minutes
Cook Time:
25 minutes
Ingredients:
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 stalks celery, diced
- 1 large carrot, diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 cup uncooked quinoa
- 2 cups vegetable broth
- 1 (14-ounce) can chickpeas, drained and rinsed
- 1 large sweet potato, diced
- 2 cups fresh spinach
Instructions:
1. Turn the Instant Pot to the sauté setting and add the olive oil.
2. Add the onion, celery, carrot, and garlic. Cook, stirring occasionally, for 5 minutes, or until the vegetables are softened.
3. Add the cumin, smoked paprika, salt, and pepper. Stir to combine.
4. Add the quinoa and vegetable broth and stir to combine.
5. Close the Instant Pot lid and set the valve to seal.
6. Set the Instant Pot to high pressure for 4 minutes.
7. When the cooking time is up, quick release the pressure.
8. Open the lid and add the chickpeas, sweet potato, and spinach.
9. Close the lid and set the valve to seal.
10. Set the Instant Pot to high pressure for 5 minutes.
11. When the cooking time is up, quick release the pressure.
12. Open the lid and serve.
Equipment:
- Instant Pot
- Cutting board
- Knife
- Measuring cups and spoons
Notes:
- You can use any type of vegetable broth, but low-sodium is best.
- You can use any type of quinoa, but white quinoa is most commonly used.
- If you’re not a fan of chickpeas, you can substitute them with black beans.
- You can also add other vegetables like bell peppers or mushrooms.
Nutrition: Per Serving
- Calories: 247
- Fat: 5.5g
- Saturated Fat: 0.6g
- Carbohydrates: 40.6g
- Fiber: 7.3g
- Protein: 10.4g
Recipe Tips:
- If you’re looking for more protein, you can add a can of drained and rinsed white beans.
- If you’re vegan, you can omit the quinoa and use more chickpeas or beans.
- If you’re not a fan of sweet potatoes, you can use regular potatoes instead.
- You can also use frozen vegetables instead of fresh.
- For a creamier stew, you can add a can of coconut milk or a tablespoon of tahini.
- You can also add a teaspoon of chili powder or cayenne pepper for a spicier stew.
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