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Creamy Vegetable Pasta Soup (Instant Pot)

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Try this savory creamy vegetable pasta soup.  It is dairy free,  oil-free, and full of vegetables.  Make this vegan soup in the Instant Pot (or other pressure cooker) for a quick,  delicious,  creamy, and satisfying bowl.

For this soup, you will need

Raw cashews, non-dairy milk (I used unsweetened cashew milk), vegetable broth, vegetables, and various seasonings.  You will also be using a small pasta.  I used bow-tie pasta.  Make sure you read the ingredients listed on the box to ensure the pasta you use meets your eating ethics. Some special ingredients include nutritional yeast flakes (not the same as brewer’s or baker’s yeast), white miso paste and lemon juice. For the best success,  read through all directions, tips and tricks. 

 

I first stumbled on the idea of making a creamy pasta soup when I found the (very) famous White Lasagna Soup by Rabbits and Wolves. If you haven’t tried this soup yet, then click on the link and hop over to their site.  They have amazingly delicious recipes! I wanted to make this soup in the Instant Pot and tried…and failed several times.  Finally, I decide to use bow-tie pasta and change it up some. Yay, it worked!  I hope you enjoy this version as well.

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Tips and Tricks for Success Making the Creamy Vegetable Pasta Soup Recipe:

  • Read all tips and tricks for best success.  There are too many to include in the recipe card.
  • I use a 6 quart Instant Pot.  This is the only brand and size I’m familiar with. Please read your instructions and know your pressure cooker.
  • This recipe includes nuts. You must disclose if you serve this to anyone as nuts are not commonly used in vegetable soup.
  • Use a smallish onion. You should be able to hold it in your hand.  Dice the onion small.
small onion in hand
Your onion should be small enough that you can easily hold in your hand.

 

chopped onions in hand
Give your onion and mushrooms a small chop.
  • I save a little time by purchasing sliced mushrooms and minced garlic.  It won’t make any difference in the recipe results.sliced white mushrooms on red cutting board with knife
  • Sauté the onions, mushrooms, and garlic in the Instant Pot for about 10 minutes in one cup of vegetable broth.  You will want the onions almost fully softened before you add the other ingredients because we will only be at pressure for 3 minutes.
  • After sautéing and before adding the other ingredients, check the bottom of the pan and make sure it hasn’t scorched at all.  Your soup will probably not come to pressure with a scorched bottom.
  • Soak the raw cashews for about 30 minutes and discard soaking water before putting in the high-speed blender.
  •  If you can only find roasted cashews, you will need to soak much longer – for several hours. Also, if they are salted, rinse well or your soup will be super salty.

The quality and taste of the nutritional yeast you use are really important to the outcome of this recipe. Just like choosing wine for cooking; don’t be cheap!  The flavor and quality you put into your dish will definitely affect the outcome.  You might need to experiment a little.  This is my family’s current favorite.  It is a little pricey but so good! I can eat it out of the bag.  Crazy huh! (Affiliate Link)

Sari brand nutritional yeast bag held in hand
Be picky with your nutritional yeast. Try a few to find one that tastes good straight out of the bag.
  • White Miso Paste will be hard to find. You can maybe find it in the Asian section of your grocery store. I’ve put a link below.  You only use a tiny bit and it will keep forever in the refrigerator. White miso is used in so many of my vegan dishes because it gives a little tang to recipes when we no longer used cheese.
  • Bow-tie pasta works best for this recipe.  I can only guarantee the cooking time if you also use bow-tie pasta.  A good rule of thumb for cooking pasta in the Instant Pot is to read the directions/boiling time on the box. Cut the cooking time in half and minus 1.  That’s how many minutes at high pressure your pasta will need to perfectly cook.  Please enjoy this great article from Tidbits about cooking pasta in the Instant Pot.
  • After cooking at 3 minutes on high pressure, allow 12 minutes for a natural release.  Any longer than that and your pasta might be too mushy.  Any shorter and you might have the creamy soup bubbling up through the pressure release valve.  After only 12 minutes though, you will need to finish the release manually.  I use a long-handled spoon and turn the release lever.  After all the steam is out and the pressure has released, I can then open the pressure cooker.read spoon wooden handle releasing steam from Instant Pot

Items I Found Helpful in Making this Recipe:

*Affiliate links* I am an Amazon Affiliate.  This means that clicking on and purchasing through a link might earn Veggie Fun Kitchen compensation at no additional cost to you.

Recipe and Serving Suggestions for Creamy Vegetable Pasta Soup (Instant Pot):

This soup works well for meal prep; though it might thicken up in the fridge.  Just add a little vegetable broth or plant milk to thin it if necessary.  Make my Garlic Herb Beer Bread to go along with this creamy savory vegetable soup! You can get started on the beer bread first, and make your soup while it’s in the oven! Time it just right and you’ll have your bread and soup together:)

creamy vegetable pasta soup in white bowl with sliced bread on blue checkered napkin

creamy vegetable pasta soup in white bowl with bow tie pasta in front

Creamy Vegetable Pasta Soup (Instant Pot)

This creamy vegetable pasta soup is oil free and dairy free.  It is vegan and healthy too! Make it in the Instant Pot and serve with warm buttered bread.
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Soak cashews: 30 minutes
Total Time: 35 minutes
Servings: 4
Calories: 316kcal
Author: Cindy Rainey

Ingredients

The Creamy Sauce (in the Blender)

  • 2/3 cup raw cashews soaked for 30 minutes
  • 2 cups plant milk unsweetened
  • 1/3 cup nutritional yeast
  • 2 teaspoons maple syrup real maple please
  • 1/2 teaspoon white miso paste
  • 2 Tablespoons lemon juice

For the Instant Pot

  • 4 cups vegetable broth divided - 1 cup to sauté and 3 cups for the soup
  • 1 small onion diced
  • 1 cup mushrooms diced
  • 2 Tablespoons minced garlic about 6 cloves
  • 2 teaspoons Italian Herb mix
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 cups frozen mixed vegetables small diced
  • 1 cup bow-tie pasta uncooked

After the Soup Has Finished

  • 1 cup baby spinach

Instructions

  • Soak the cashews in water for about 30 minutes. Drain.
  • Add cashews, plant-milk, nutritional yeast, maple syrup, miso paste, and lemon juice to a high-speed blender. Been on high for about 3 minutes or until creamy and smooth.  Set aside.
  • While cashews are soaking, dice onion and mushroom. Mince garlic if not using a jarred minced garlic.
  • Line the bottom of the Instant Pot pot (the one you can take out) with 1 cup of vegetable broth.  Sauté the onion, mushrooms, and garlic for about 10 minutes. Your soup will be at pressure for only 3 minutes so this step is important or your onion will be crunchy.
  • Add in the Italian herbs, salt and pepper while the onion mixture is sautéing.
  • Add in 2 cups of frozen vegetables.  Use the small diced mixed vegetables.  
  • Pour the creamy cashew mixture on top along with the remaining 3 cups of vegetable broth and dried bow-tie pasta. Give it a stir.
  • Set the Instant Pot for 3 minutes high pressure. This will take about 10 minutes to come to pressure, depending on your pot.  
  • After the Instant Pot comes to pressure and cooks for 3 minutes, let your pot naturally release for 12 minutes.
  • After 12 minutes of natural release, carefully release the rest on the steam/pressure with a long-handled spoon or similar device. 
  • Open your pot and stir in a large handful (about a cup) of torn baby spinach. Stir around and it will wilt.
  • Salt and pepper to taste. Also, add in a little broth if the soup is too thick for your preference. 

Notes

  1. This recipe uses raw cashews.  If you use roasted cashews, you will need to soak longer. Make sure the salt is rinsed off.
  2. You must disclose that this recipe contains nuts to anyone you serve.
  3. I used cashew milk. Use the unsweetened plant milk of your choice. This might affect the consistency.
  4. I used a bow-tie pasta.  The timing of the Instant Pot is based on using this type of pasta.
  5. The paste is dry (uncooked) before cooking in the Instant Pot.
  6. The total cooking time is based on 10 minutes of sautéing, 3 minutes at high pressure, and 12 minutes of natural release. It does not include time the Instant Pot takes to come to pressure. 

Nutrition

Calories: 316kcal | Carbohydrates: 43g | Protein: 13g | Fat: 12g | Saturated Fat: 1g | Sodium: 1767mg | Potassium: 627mg | Fiber: 7g | Sugar: 7g | Vitamin A: 116.8% | Vitamin C: 22.6% | Calcium: 22.9% | Iron: 19.6%

Creamy Vegetable Pasta Soup in white bowl with blue checkered cloth and bread in background.

 

Veggie Lentil Soup (Instant Pot)

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Who doesn’t love a hearty vegetable lentil soup? This veggie lentil soup is oil free and whole-food-plant-based.  It is full of vegetables and because it uses a soup base of vegetable broth, you can be sure it’s vegan.  The best part of this vegetable lentil soup recipe is that it’s made in the Instant Pot!  That’s right, you can pretty much set it and forget it.

lentil soup pin

For this veggie lentil soup, in addition to the (obvious) lentils, you will need…

Some vegetables, including onion, carrots, garlic, celery, potato, and canned diced tomatoes.  You will also need some seasonings including lemon pepper, Italian seasoning,  and thyme.  We also add in vegetable broth,  some lemon juice, and balsamic vinegar. And of course the star of the show  – a pressure cooker like an Instant Pot!

After I started eating the plant-based way, I quickly became a huge fan of lentils.  Sadly, I never liked lentils much before because I once had a bad experience with undercooked lentils in a thick ketchup-like tomato soup.  Yuck!  You know, you can’t let one bad eating experience dictate what you are prepared to try for the rest of your life.

Thank goodness I was willing to explore a little.  Lentils have since become a staple in my family’s diet. Lentils are an easy way to add a little protein and give a nice texture to any dish one might have previously used meat in.  Try my Easy Hearty Spaghetti or my Easy Lentil Shepherd’s Pie.

lentil soup in white bowl
This hearty vegetable lentil soup is full of vegetables and delicious!

Tips and Tricks for Making Veggie Lentil Soup (Instant Pot)

  • Follow all directions to ensure success.
  • Directions are for the Instant Pot brand of pressure cooker.  This is the only brand I’ve cooked with and I am not familiar with the others.  Make sure you read the directions and know your pressure cooker.
  • Start by sautéing the diced/sliced onion and carrot in one cup of vegetable broth on the sauté setting of your Instant Pot for about 5 minutes. You don’t want the vegetables to be mushy, but just start to soften. If your pressure cooker does not have a sauté setting, then sauté before adding. Otherwise, your soup might have crunchy onions and carrots.

    Start out by sautéing the carrots and onions in the Instant Pot.
  • We don’t use added processed oil in this recipe.  (See above tip to sauté your vegetables in broth.)
  • This recipe calls for 3 cloves of garlic.  I use pre-minced garlic I buy at the store.   Each clove is about 1/2 a teaspoon.
  • Use brown or green lentils. Red lentils will be too mushy.
  • I use lemon juice from a bottle. It’s fine:)
  • I do not peel my carrots or potatoes.  Just clean well and make sure any “weird” pieces are cut out.
  • After the vegetables have sautéd for about 5 minutes add in the other vegetables, canned diced tomatoes, lentils, seasonings, and broth and give it a little stir.

    instant pot lentil soup ingredients
    After sautéing the carrots and onion, dump all the other ingredients into your Instant Pot. Set it and forget it!
  • Using the manual mode, set your pot to high pressure for 12 minutes.
  • After the veggie lentil soup has finished cooking, allow for a “natural” release for about 10 minutes. Then carefully assist with a quick release. After all of the pressure has released, open your pot.  It will be hot!
  • This veggie lentil soup works great for meal prep.  The lentils and vegetables hold their shape and texture well.  Store in the refrigerator in an airtight container for up to 5 days.lentil soup white bowl

Items I Found Helpful in Making This Recipe

Affiliate links. I am an Amazon Affiliate which means that clicking on and purchasing through a link may earn Veggie Fun Kitchen compensation at no additional cost to you.

Veggie Lentil Soup (Instant Pot) Recipe:

Make this plant-based lentil soup in the instant pot.  It is full of vegetables, oil-free, rich and flavorful.

lentil soup white bowl

Veggie Lentil Soup (Intant Pot)

Make this veggie lentil soup in the Instant Pot (or other pressure cooker).  It is full of vegetables and flavor without the added oil. This lentil soup is whole food plant-based. It works great for meal prep too.
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: Lentil soup instant pot, vegan lentil soup, veggie lentil soup
Prep Time: 15 minutes
Cook Time: 12 minutes
pressure release: 10 minutes
Total Time: 27 minutes
Servings: 8
Calories: 181kcal
Author: Cindy Rainey

Ingredients

  • 1 medium onion diced, about 1 1/2 cups
  • 2 carrots sliced, about 1 1/4 cups
  • 2 celery stalks diced, about 1 cup
  • 1 medium white potato diced, about 1 1/2 cups
  • 3 cloves garlic minced
  • 28 ounce can diced tomatoes
  • 1 1/2 cups dried brown lentils rinse
  • 1 1/2 teaspoon Italian seasonings
  • 1 teaspoon dried thyme
  • 1 teaspoon lemon pepper
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon salt
  • 1 1/2 teaspoon lemon juice
  • 1 Tablespoon balsamic vinegar
  • 5 cups vegetable broth divided
  • salt and pepper to taste
  • more broth to thin soup after cooking

Instructions

  • Dice slice, and mince all vegetables, set aside 
  • Sauté onion and carrot in 1 cup of broth for about five minutes.  Use the sauté function and sauté in the Instant Pot. Watch the bottom of your pan so that the broth doesn't dry out and vegetables begin to stick.  Your pan might not come to pressure if the vegetables stick.
  • Add in all other ingredients:  
    lentils, canned diced tomatoes, celery, potatoes, garlic, seasonings, vinegar and lemon juice, and remaining four cups of broth. Give it a stir.
  • On manual mode, set your pressure cooker on high for 12 minutes.  
  • After the veggie soup has come to pressure and counted down, allow a natural release for 10 minutes.  
  • After you have allowed 10 minutes for natural release, carefully with a long-handled spoon or similar device, continue releasing pressure.  Open your pot. 
  • Depending on how thin you like your soup, you may want to add in a little vegetable broth.  Add salt and pepper to taste.

Nutrition

Calories: 181kcal | Carbohydrates: 34g | Protein: 11g | Sodium: 1037mg | Potassium: 696mg | Fiber: 13g | Sugar: 6g | Vitamin A: 59.9% | Vitamin C: 19.2% | Calcium: 7.6% | Iron: 26.4%

 

 

 

 

The Best Vegan Mac and Cheese (Instant Pot)

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Would it be presumptuous to say this is the best vegan mac and cheese?  I don’t think so.  I have tried all the commercial brands. They are…okay.  Usually loaded with oil and come with a bit of a chemical aftertaste.  This mac and cheese is plant-based.  The cheese sauce is made in the Instant Pot and is literally made of vegetables, cashews, and seasonings.  Depending on the type of pasta you choose to use, you could have a vegan mac and cheese that is actually good for you! It is processed-oil free (but not fat free because of the cashews.)

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*Affiliate links: This post contains Amazon affiliate links.  This means that I will link to a product you can purchase on amazon.com if you choose. If you click on and purchase through these links, Veggie Fun Kitchen might earn compensation at no additional cost to you.

This recipe was inspired by my Vegan Chili Cheese Sauce.  I got home one Sunday, after a weekend away, and found that my daughter had tweaked the Chili Cheese Sauce recipe a little to make a vegan mac and cheese sauce.  Of course! Why didn’t I think about that before? And it was perfect…almost.  I tweaked a little further and came up with a delicious, creamy, cheesy, sauce that works great with small shaped pasta…like mac and cheese!  Only this one is plant-based! Entirely!

What You Will Need

Vegetables and cashews for vegan cheese sauce
These are all the ingredients you will be cooking in the Instant Pot. So good for you right?!?

Ingredients for vegan cheese sauce
And these are the ingredients you’ll be adding to your high-speed blender along with the cooked vegetables. Nothing unhealthy here!

Tips and Tricks for Making the Mac and Cheese Sauce in the Instant Pot:

  • You start with making your cheese sauce BUT if you are a skilled enough cook, you can also be boiling your water and cooking your pasta at the same time.  Use any small shape pasta that makes you happy.  For this recipe, I chose a medium shell pasta.  There are so many varieties, made of so many different ingredients.  Just read your label to make sure it complies with your standards. You will be cooking 12 ounces of pasta.

THE CHEESE SAUCE

  • This “cheese” sauce is developed for the Instant Pot (affiliate link). I promise I ‘ll have a stove-top version soon. Start by “rough cutting the vegetables. You don’t need to peel and you don’t need to chop perfectly because you will be blending in a high-speed blender (affiliate link) after they cook.
chunks of carrots, potatoes, peppers for vegan cheese sauce
Cut vegetables into chunks. They will be blended so no need to be perfect.
  • Some recipes for this type of cheese sauce call for weighing your vegetables.  I haven’t found that is necessary.  This recipe calls for three gold potatoes. This will be approximately four cups.  If you are using extra small potatoes, just make sure you measure and have a generous four cups.
four cups of potatoes
Three largish gold potatoes will yield about 4 cups. No need to peel.
  • There is no need to soak the raw cashews (affiliate link) because the pressure cooker does a great job of softening the cashews for you.  If, however,  you are using roasted cashews, do soak for a couple of hours and drain and rinse well.
  • Add all vegetables, including the garlic to the Instant Pot. You do not need to chop your garlic either.
  • I use chopped garlic I buy in bulk though, and so I estimate 1 teaspoon per clove.
  • Add the water and close your lid, making sure the vent is also closed.  Using manual, set for 5 minutes on high; it will take a little while to come to pressure. You will know it’s at pressure when the minutes start counting down
Instant Pot set to 5 minutes
On manual mode, set the Instant Pot for 5 minutes high pressure. Do a quick release when done.
  • When the timer goes off, do a quick release.  I usually use a long spatula or spoon to open the vent…because hot steam!  Let the vegetables cool for a few minutes because they will be hot!  You can fiddle with your pasta or the seasonings in the meantime.

THE SEASONINGS

  • While the vegetables are cooking in the Instant Pot, go ahead and get the seasonings together.  I portion them out into a small bowl, if I have time, in order to make the finishing/blending process go quicker.  The seasonings we use are what really give this a cheesy tangy flavor.
  • The number one ingredient you should have in your vegan kitchen is nutritional yeast.  This is different from brewer’s or baker’s yeast and you absolutely cannot substitute either of those.  Here are some various nutritional yeasts I’ve used (affiliate links). Sometimes you have to experiment to see which flavor works best for you. Trader Joe’s also has a good one.

(Affiliate Links)

  • Another important ingredient you will use is White Miso Paste (affiliate link). Miso paste is also an important ingredient you will use time and time again in a vegan kitchen. You only use a little at a time but it keeps well in the refrigerator.  This is really hard to find in the grocery store.  I understand you can find it in Asian markets.  I get mine on amazon.com.
  • Apple cider vinegar is another must-have for your vegan kitchen.  I use the unfiltered kind with the “mother”. You can usually find this brand at the grocery store.
  • You will also use mustard powder (super important), garlic powder, turmeric powder, garlic powder, and chili powder.

BLENDING IT ALL TOGETHER

  • Carefully (because it will be hot) transfer the vegetables, cashews, and water from the Instant Pot to a high-speed blender.  I use a measuring cup to scoop them out and a handy little silicone mitt to lift my pot and pour the last bit of the water into the blender.
Silicone mitts grabbing instant pot
These silicone mitts can grab ahold of the hot Instant Pot
  • Add all other ingredients.  Blend at high speed for 3-5 minutes or until everything is creamy and smooth. (You might be tempted to double this recipe but don’t.  Even if you have the largest 8qt pressure cooker, which could probably handle the doubling, your blender cannot.  You simply can’t blend this one in batches.)  Immediately pour over the pasta and enjoy!  I like to top with paprika, chives, and a little sea salt.
  • Depending on the pasta you use, you are going to have extra cheese sauce.  Don’t be mad at this but consider it a gift! I put the extra into a little container and keep it in the fridge up to a week.  I pour liberally on vegetables and potatoes.  It’s healthy so why not? It can also be used for a dip for chips.  Yum!
vegan Cheese sauce on potatoes and vegetables.
Enjoy the leftover cheese sauce on potatoes or vegetables. Remember, it isn’t really cheese, and so nothing unhealthy here!

Pin it now to save for later:Vegan mac and cheese pin

Other useful items (affiliate links)

vegan mac and cheese

The Best Vegan Mac and Cheese

The sauce for this Mac and Cheese is entirely plant-based.  It is oil-free and made with vegetables, raw cashews, and seasoning. Make it using a pressure cooker and high-speed blender.  It is creamy, rich and cheesy, and healthy too!
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: vegan mac and cheese
Prep Time: 20 minutes
Cook Time: 5 minutes
coming to pressure: 10 minutes
Total Time: 25 minutes
Servings: 6
Calories: 416kcal
Author: Cindy Rainey

Ingredients

  • 12 ounces dry pasta small shape like elbow or shells

Goes in the Instant Pot

  • 1/2 orange bell pepper seeded and roughly chopped
  • 1 small onion roughly chopped
  • 1 medium carrot roughly chopped
  • 3 large gold potatoes roughly chopped, about four cups
  • 1 clove garlic no need to chop
  • 1 cup raw cashews
  • 1 1/4 cup water

Goes in the Blender (The Seasonings)

  • 1 teaspoon salt
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon ground pepper
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup nutritional yeast
  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons white miso paste

Instructions

  • Follow package directions to cook 12 ounces of pasta.  You can do this while you are making your cheese sauce, or you can do after if you prefer.  If you do it before or during, drain and set aside.  This is an oil-free dish; but if you cook your pasta ahead of time, you might need to add a little oil to keep it from sticking. 

Goes in the Instant Pot

  • Rough cut your vegetables.  No need to peel.  Add to the pressure cooker.
  • Add raw cashews and water. 
  • Close the lid, making sure the vent is closed, and set on manual for 5 minutes on high.  Do a quick release when finished cooking.

The Seasonings and High Speed Blender

  • While the vegetables and cashews are cooking, get the seasonings together.  I like to add them all to a small bowl so that I can just dump when I'm done. 
  • After the vegetables/cashews have cooked and have cooled slightly, transfer to high-speeded blender - along with the water they cooked in.
  • Add all seasonings.  
  • Blend on high speed for 3-5 minutes or until creamy and smooth.
  • Pour on top of and mix into cooked pasta.  Season with extra salt and pepper to taste.  I also like to add paprika, chives, Maldon Sea Salt, and Parsley on top.
  • Save any left over cheese in an airtight container in the fridge up to a week.  Use on vegetables, potatoes, or chips.  YUM!

Notes

You MUST disclose to anyone you serve this recipe to that it contains nuts.  Nuts are not normally found in cheese sauce or mac and cheese and so it is important to disclose.

Nutrition

Calories: 416kcal | Carbohydrates: 64g | Protein: 16g | Fat: 11g | Saturated Fat: 1g | Sodium: 620mg | Potassium: 742mg | Fiber: 6g | Sugar: 4g | Vitamin A: 9.8% | Vitamin C: 28.3% | Calcium: 5.1% | Iron: 30.2%

 

African Peanut Stew (Plant-Based) – Instant Pot

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Wholesome and spicy, with all the good Morrocan flavors.  This African Peanut Stew is made in a pressure cooker – I used my Instant Pot.  It is oil-free, vegan, and full of flavor!  The African Peanut Stew is made with wholesome vegetables such as sweet potatoes, carrots, onions, peppers, and canned tomatoes.  Add in some spices, and creamy peanut butter and you’ve got a rich, flavorful stew.

african peanut stew in white bowl

 

I first found an African Peanut Stew recipe on the Clean Food Dirty Girl Website.  If you haven’t visited that site, you should.  Lot’s of wisdom there…and crazy delicious food!  I tweaked the recipe for my family’s taste and for the Instant Pot too:) I hope you enjoy!

If you like this recipe try my Creamy Vegetable Pasta Soup (Instant Pot), my Best Vegan Mac and Cheese, or my  Veggie Lentil Soup – all made in the Instant Pot!

GETTING STARTED:

  • Start by measuring out and mixing the spices and set aside so they will be ready to go. Please note, the recipe calls for 1/4-1/2 teaspoon ground cayenne pepper.  Unless you know for sure that you like it hot, start with 1/4 teaspoon.  You can always add in more after it cooks.
spiced for African Peanut Stew
Aren’t these spices beautiful! Go ahead and mix them up now!
  • Next, cut the onion and the carrots into bite-sized pieces.
  • Put the cut onion and carrots in the Instant Pot (or another pressure cooker) along with some vegetable broth and select the sauté function to get the cooking process started.
  • If your pressure cooker does not have a sauté function, you will want to do it on the stove top.  This ensures that you won’t have crunchy veggies. Watch the bottom of the pan and add a little more vegetable broth if it starts to burn.  If the bottom of your pan has any burn or scorch, it may not come to pressure.

THE REST OF THE VEGETABLES AND SEASONINGS

  • While the onions and carrots are sautéing, you can prepare the bell pepper and sweet potatoes. Don’t let the onion/carrot mixture cook for more than five minutes though.  If you are taking longer than that to cut the other vegetables, turn off the Instant Pot.
peeled sweet potato for African Peanut Stew
Roughly peel your sweet potato.
sweet potato cut for African Peanut Stew
Cut the sweet potato into slices, then strips, and dice.
  • Add in the cut sweet potatoes, bell pepper, minced garlic, and ginger.  One short-cut I almost always take is to use jarred/packaged already minced garlic and ginger.  Especially ginger – it’s just freakishly hard to peel and mince properly.
garlic and ginger for African Peanut Stew
Use jarred ginger and garlic for ease of preparation.
  • Continue with adding the spices, and crushed tomatoes and stir around to mix well.

Finally the Star of the Show: The Peanut Butter!

natural peanut butter
Use a natural peanut butter that is oil-free and sugar-free.

This is called African PEANUT Stew for a reason – it’s full of peanut-y goodness.  Because I don’t want to use added processed oils, I use peanut butter that is basically peanuts and a little sea salt. (Note – this recipe does indeed contain fat, the peanuts.  This is a natural fat and not an added processed oil that you can get with most peanut butter.)

Measuring out peanut butter can be messy – plus, when some is left in the measuring cup, I’m never sure I’m getting it all. Here is a trick my mamma taught me. You can measure peanut butter easily and with less mess by using the displacement method. First, get a liquid measuring cup and fill it with 1 cup of liquid. I prefer to use the broth that will be going into my soup, but you can use water. Next, scoop out the peanut butter and put in the measuring cup until the liquid level measures 1 ¾ cup. Voila! Pour that into your soup (or just the peanut butter if you used water) and smile about not having to clean sticky peanut butter out of a measuring cup.

Plop the peanut butter in the broth. It can be an easy way to measure it out.
Measure out the broth first, then add peanut butter till it measures up to the total for both.
Melted peanut butter in broth.
Microwave the peanut butter along with some of the broth so that it melts and mixes in easier.

For this recipe, we will be microwaving the peanut butter along with some of the broth and mix well so that it easily pours over the other ingredients already in the Instant Pot.  Finish adding all broth/peanut butter.

PRESSURE COOKING THE AFRICAN PEANUT STEW

Honestly, I have never used a pressure cooker other than (affiliate link) the Instant Pot.  Why would I? I have my Instant Pot and love it so!  It is multi-functional and produces consistent results Since I have never used another brand, I will assume you know how to use yours.  The following directions are for the Instant Pot 6qt.  You could use the 8 qt without problems.  (If you have a 3qt you might need to do an ingredient adjustment.  Read your owner’s manual and do not fill to full capacity or it won’t come to pressure.)

Instant Pot set for 10 minutes for African Peanut Stew

 

Close the lid, making sure the vent is closed.  Use the manual mode and set the timer for 10 minutes.  It will take some time to come to pressure. Once it is finished and the timer goes off, do a natural release for 20 minutes.  If it hasn’t finished releasing pressure by then, give it a little help by carefully opening the vent to finish releasing the pressure.

 

 

Open the lid and add in 5 ounces of fresh baby spinach. Give it a stir and the spinach will wilt.african peanut stew with spinach in instant pot

Put the peanuts in a baggie and crush with a rolling pin. You will still want some big nutty chunks so the rolling pin method is perfect!

 

 

 

I like to top off this flavorful African Peanut Stew with some crushed peanuts for good measure! Use a rolling pin, it’s easier that way

rolling pin crushing peanuts

 

This African Peanut Stew is perfect for meal prep.  I like to add in the nuts at the last minute though and so portion them into little containers. 

african peanut sew meal prep
All meal-prepped and ready to go. I like to keep my peanuts n a separate little container so that they will retain their crunch.

 

 

 

 

I took my African Peanut Stew to a work pot luck the other day.  You MUST MUST MUST disclose that this recipe contains peanuts!  I think I did a pretty good job of it:

African Peanut Soup
Always inform people you share with that this recipe contains peanuts.
african peanut soup

African Peanut Stew - Instant Pot (Vegan)

This African Peanut Stew is made in the Instant Pot Pressure Cooker.  It is plant-based and is processed-oil free.  It uses sweet potatoes, carrots, onions,  and bell pepper.  The recipe includes Moroccan spices and creamy peanut butter.
4.63 from 8 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Vegan African Peanut Stew Instant Pot
Prep Time: 10 minutes
Cook Time: 10 minutes
Natural Release: 20 minutes
Total Time: 40 minutes
Servings: 6
Calories: 225kcal
Author: Cindy Rainey

Ingredients

Spices

  • 1/2 teaspoon ground cinnamon
  • 1 1/2 teaspoon ground cumin
  • 1/8 teaspoon allspice
  • 1/4 -1/2 teaspoon cayenne pepper depending on taste -
  • 1/4 teaspoon black ground pepper
  • 1 teaspoon salt

All Other Ingredients

  • 1 medium yellow onion diced
  • 2 carrots diced
  • 1 red bell pepper about 1 cup
  • 2 sweet potatoes peeled and cut into bite-sized pieces
  • 1 Tablespoon minced garlic
  • 2 teaspoons minced ginger peel or used prepared
  • 28 ounces crushed tomatoes canned
  • 1/2 teaspoon pure maple syrup
  • 3/4 cup peanut butter natural and creamy
  • 2 1/2 cup vegetable broth more to sauté onions and carrots
  • 5 ounces fresh baby spinach
  • 3/4 cup chopped peanuts for garnish

Instructions

  • Mix together spices and set aside.
  • Cut onion and carrots into bite-sized pieces.
  • Line the Instant Pot with a small amount of vegetable broth and sauté onions and carrots until they begin to soften - no more than 5 minutes.  Watch the bottom of the pan and add more broth so that it doesn't stick.  Turn off the pot.
  • While you are sautéing the onions and carrots, cut the other vegetables into bite-sized pieces.
  • Add the other vegetables, along with the garlic, ginger and spices and stir till well mixed and coated. 
  • Add can of tomatoes as well as the maple syrup, stirring to mix well.
  • Melt the peanut butter along with about half of the vegetable broth in the microwave for about 2 minutes.  Stir together and pour on top of the mixture along with the remaining vegetable broth.
  • Close lid and make sure the vent is closed.
  • Use the manual mode and set to 10 minutes high pressure.  It will take a while to come to pressure but will start counting down once it has. 
  • Once the timer has counted down, do a "natural release" and allow the instant pot to sit for about 20 minutes.  After 20 minutes if the pressure has not released, you may finish releasing by carefully opening the vent with an implement of some sort. 

  • Open the lid and stir in the 5 ounces of washed baby spinach.  Top with crushed peanuts if desired. 

Notes

  1. You must disclose to anyone you serve this recipe to that it contains peanuts!
  2. Unless you know you like it spicy, start with 1/4 teaspoon cayenne.  After it has cooked, you can always add in a little more. 

Nutrition

Calories: 225kcal | Carbohydrates: 30g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Sodium: 1092mg | Potassium: 957mg | Fiber: 7g | Sugar: 11g | Vitamin A: 258.9% | Vitamin C: 58.6% | Calcium: 11.9% | Iron: 19.9%

african peanut soup

Vegan Chili Cheese Sauce – (Instant Pot)

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Vegan Chili Cheese Sauce – Dairy Free, Oil Free, and Gluten Free!

Who doesn’t love a good chili cheese sauce!  Chili cheese sauce can be used as a dip for chips or veggies.  You can slather it on nachos or baked potatoes. It  can even be used as a topping for chili itself!  This one is vegan!  It’s dairy free, oil free, and gluten-free.  Tell me, is there anything in these ingredients that is really “bad” for you?

Vegan Chili Cheese Sauce Ingredients

This Vegan Chili Cheese Sauce is made using the Instant Pot or other pressure cooker and a high-speed blender.  You can make it on the stove top too – click here for the stove top version.  Both recipes take about the same amount of time from start to finish – but honestly, I like the end results when made in a pressure cooker better. The flavors just blend better.

Vegan Chili Cheese Sauce Rough Cut Vegetables

 

The directions call for “rough-cutting” your vegetables.  This is because it’s not necessary to cut them smaller as they will be blended after they are cooked.  Just make sure they are somewhat uniform and small enough to manage.  I wash but don’t peel my carrot or potatoes.  Again, it isn’t necessary.

 

 

When everything is cut, put in a pressure cooker along with the garlic, raw cashews and one cup of water.

Vegan Chili Cheese Sauce Ingredients in Instant Pot

 

 

 

Set your pressure cooker on high for five minutes. This is the “old” Instant Pot Pressure Cooker I’ve used and loved. It seems like every year they come up with fancier features too!  The 6 quart version (affiliate link) works best for my family but my college-age son uses the 3 quart.

Instant Pot Five Minutes Quick Release Instant PotAfter the five minutes is up, do a quick release.  I use a measuring cup to protect myself from the steam.

 

Put everything, including the water from the pot and the other ingredients in the blender and whirl for a few minutes until everything is smooth.  If you need to add a little extra moisture, use an unsweetened plant milk and only add 1 tablespoon at a time.

Vegan Chili Cheese Sauce in Blender

Pour into a medium-sized bowl and add the chili beans and hot sauce to taste. You don’t want to drain your chili beans because the sauce will add to the flavor.

If you like things a little spicier you can add diced jalapeños or green chiles.Hatch Chiles

Deliciou Nacho Cheese

 

I have a secret ingredient that really bumps the cheesy flavor up a notch.  If you can get your hands on it, go ahead an add a tablespoon.  This is Deliciou Nacho Cheese flavoring.  It is vegan and can be found online.  If you don’t have this on hand, your cheese sauce will still be fabulous!

 

 

Serve with vegetables or chips. If  you want to get fancy and make nachos. I have a great nacho plate I put together as well as a potato nacho dish.  Vegan Chili Cheese Sauce with Chip

 

To go all out plant-based, my favorite way to serve this Vegan Chili Cheese Sauce is with a scrumptious plate of vegetables!

Vegan Chili Cheese Sauce with Vegetable Plate

This Vegan Chili Cheese Sauce is as good as it looks!  Enjoy!Vegan Chili Cheese Sauce with Carrot

 

Pin it to save for later:Chili Cheese Sauces Instant Pot

 

Vegan Chili Cheese Sauce with Vegetable Plate Close Up

Vegan Chili Cheese Sauce (Instant Pot)

This Vegan Chili Cheese Sauce is diary free, oil free and gluten-free.  It's made with vegetables and cashews - all the good stuff!
Print Pin Rate
Course: Sauce
Cuisine: Mexican
Keyword: Vegan Chili Cheese Sauce
Prep Time: 30 minutes
Cook Time: 5 minutes
Total Time: 35 minutes
Servings: 10
Calories: 98kcal
Author: Cindy Rainey

Ingredients

  • 1/2 orange bell pepper seeded and roughly chopped
  • 1/2 yellow onion, medium roughly chopped
  • 1 carrot, large roughly chopped - no need to peel
  • 4 yukon gold potatoes, medium roughly chopped - no need to peel
  • 1 clove garlic no need to chop
  • 1/2 cup raw cashews
  • 1 cup water
  • 1 teaspoon salt
  • 1/2 Tablespoon apple cider vinegar
  • 1/2 Tablespoon white miso paste
  • 1/4 cup nutritional yeast This is different than baker's or brewer's yeast
  • 1 Tablespoon Mexican/taco seasoning
  • 1 15.5 ounce can black chili beans (in sauce) un-drained
  • 1-2 Tablespoon unsweetened plant milk to thin cheese if necessary
  • 1 Tablespoon Hot Sauce to taste
  • 1 4 ounce can green chilis optional
  • 1 Tablespoon Deliciou Nacho Cheese Flavor optional

Instructions

  • Wash and rough-cut all vegetables. No need to chop garlic clove.
  • Add all vegetables, cashews, and water to pressure cooker. 
  • Set pressure cooker to high for 5 minutes. After it comes to pressure it will cook for 5 minutes. When done do a quick release.
  • Cool slightly and transfer entire contents, including liquid, from pot to blender.
  • Add remaining ingredients except for chili beans and optional items (hot sauce, green chilis, and nacho cheese flavor).
  • Blend on high speed until sauce is smooth.  Only if necessary, add a little unsweetened plant milk to get the right consistency. (If you need it, you will not use more than 1 or 2 Tablespoons.)
  • Pour into a large bowl. Don't drain chili beans. Stir in.  Add other optional ingredients to your desired taste.
  • Serve warm on Mexican dishes, baked potatoes, nachos, or chili. Use as a dip for chips or vegetables. 

Notes

Contains Nuts! Safety first. You must disclose that this recipe contains nuts if you serve to anyone as cheese sauce typically does not contain nuts. 

Nutrition

Calories: 98kcal | Carbohydrates: 14g | Protein: 4g | Fat: 3g | Sodium: 314mg | Potassium: 456mg | Fiber: 3g | Sugar: 1g | Vitamin A: 24.1% | Vitamin C: 23.2% | Calcium: 3.1% | Iron: 18.5%