Lentil Mushroom Oil-Free and Vegan Instant Pot Soup recipe

Lentil Mushroom Soup is another quick and easy recipe using the ingredients that I found in my fridge and the spices that were available at the time. You will also find that I haven’t used any onions or garlic and wanted to experiment with the items that were there. Let’s cook this surprisingly delicious recipe!

WHAT DID I USE FOR MAKING THIS SOUP?

This recipe has 8 ingredients

  • Mushrooms
  • Potatoes
  • Lentil (Brown)
  • Carrot
  • Tomato Paste
  • Chillies
  • Cumin (ground jeera)
  • Paprika
  • Jeera
Lentil mushroom oil-free and vegan instant pot soup recipe
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Why Is It Healthy?

This Lentil Mushroom Soup does not contain any oil and animal ingredients. The ingredients are whole food and packed with fibre. Whole foods are the food which is very close to their natural state without modification and alteration.

Legumes, beans, potatoes, tomatoes are still whole food even when cooked. Some of their nutritional values will be lost through the cooking process (heating, baking, steaming) but still retains more than enough of their nutrient value to support our health.
Certain foods like tomatoes are great to consume in both forms raw and cooked. When consumed raw, we benefit from vitamin C and when consumed cooked although the vitamin C will be destroyed, we will still benefit from phytonutrient lycopene which is abundant in great amounts in cooked tomatoes.
Whole foods are extremely important to be included in our daily consumption. They contain fibre, vitamins and minerals. Fibre aids the movement of food through the gut.

LET’S GET STARTED!

Ingredients for Lentil Mushroom Soup:

3 cups dried mushrooms or fresh mushrooms (if it’s fresh mushrooms then skip step1 and cook together with Step 2)
5 small chopped potatoes
1 cup lentils (brown)
2 tbsp tomato paste
2-3 green chillies
1 tsp jeera
2 carrots
1 tbsp paprika

Method

  • Step 1 Wash and drain 3 cups of dried mushrooms and transfer to a pressure cooker. Add 1 tsp of salt, 4 cups of water and pressurise for 12 minutes. (First 12 minutes, the pressure cooker will come to pressure and then cook for 12 minutes. When it’s ready the pressure cooker will make a noise. You will need to release the pressure from the cooker first and when it’s fully released, open the lid).
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Lentil mushroom oil-free and vegan instant pot soup recipe 10
  • Step 2 When mushrooms are fully cooked take them out from the cooker leaving the liquid. Add potatoes, lentil, carrots, tomato paste, chillies, ground cumin, and paprika. Add 1.5 cups of water and pressurise for 5 minutes.
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  • Step 3 Let the pressure release naturally. Remove the lid and taste. Adjust seasonings as needed.
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  • Step 4 Add mushrooms back to the cooker, stir to combine and ready to be served.
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You can add a pinch of dry rosemary or parsley and Bon Appétit!

Instant pot lentil mushroom soup, oil-free and vegan

LENTIL MUSHROOM SOUP, OIL-FREE AND VEGAN USING A PRESSURE COOKER

Quick and easy recipe using the ingredients that I found in my fridge and the spices that were available at the time. This lentil soup is packed with flavours, has a great aroma, and only takes a short time to prepare.
Prep Time 15 mins
Cook Time 17 mins
For the pressure cooker to come to pressure 17 mins
Course Main Course
Servings 4
Calories 471 kcal

Equipment

  • pressure cooker

Ingredients
 
 

  • 3 cups dried mushrooms
  • 5 small chopped potatoes
  • 1 cup lentils brown
  • 2 tbsp tomato paste
  • 2-3 green chillies
  • 1 tsp jeera
  • 1 – 2 carrots
  • 1 tbsp paprika

Instructions
 

  • Wash and drain 3 cups of dried mushrooms and transfer to a pressure cooker. Add 1 tsp of salt, 4 cups of water and pressurise for 12 minutes. (Bear in mind it will require extra time for the cooker to come to pressure)
  • When mushrooms are fully cooked take them out from the cooker leaving the liquid. Add potatoes, lentil, carrots, tomato paste, chillies, jeera, and paprika. Add 1.5 cups of water and pressurise for 5 minutes. (allow extra time for the pressure to rise)
  • Let the pressure release naturally. Remove the lid and taste. Adjust seasonings as needed.
  • Add mushrooms back to the cooker, stir to combine and ready to be served.
  • You can add a pinch of dry rosemary or parsley into the soup once it’s been served.

Notes

Store:
Fridge: Can be stored up to 5 days in an airtight container.
Freeze: Fully cooked soup can be stored up to 2 months in an airtight container.

Nutrition

Calories: 471kcalCarbohydrates: 99gProtein: 21gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 192mgPotassium: 2143mgFiber: 25gSugar: 8gVitamin A: 7868IUVitamin C: 65mgCalcium: 84mgIron: 7mg
Keyword vegan, WFPB, oil-free, lentil soup, mushroom soup
Tried this recipe?Let us know how it was!

You may also check out my other mushroom recipe here

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by | Aug 27, 2020

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About the Author

<a href="https://strongwithplants.com/author/inga/" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after.Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.

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Strongwithplants.com is a blog for anyone who strives for a healthy and happy life. We share healthy plant-based (and often oil-free) recipes and give you the best tips on finding vegan local food whilst travelling, promoting a plant-based lifestyle focusing on good health and spiritual wellbeing.

A plant-based lifestyle is not about giving up. It’s about embracing all that’s good. Eat food that doesn’t harm your body, animals, or the planet. Use a little as possible and recycle everything. Eat local and unprocessed food to minimise your carbon footprint. Avoid buying anything that contributes to animal suffering.

Each individual’s dietary needs and restrictions are unique to the individual. Please seek advice from a professional nutritionist or your doctor.

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