Instant Pot Lentil Soup

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal.


Instant Pot Lentil Soup
By Joey Mock, RD, LD, CLT

Ingredients

• 2 tablespoons extra-virgin olive oil
• ½ medium yellow onion, small diced
• 4 medium carrots, peeled and diced
• 3 stalks celery, diced
• 4 sprigs fresh thyme, leaves removed and stems discarded
• 1 teaspoon kosher salt
• ¾ teaspoon smoked paprika
• ½ teaspoon black pepper
• 1 ½ cups dried lentils (green or brown), rinsed
• 4 cloves garlic, minced
• 1 (8 ounce) container fresh baby portobello mushrooms, chopped
• 1 can (~26-30 ounces) crushed or finely chopped tomatoes
• 6 cups low-sodium vegetable broth*
• Chopped fresh parsley, for serving
• Freshly grated Parmesan cheese, optional for serving

Preparation

1. Add the oil to the Instant Pot. Set to SAUTE. Once the oil is warm, add the onion and cook, stirring often, until it begins to soften.
2. Add the carrots, celery, thyme leaves, salt, paprika, and pepper to the pot. Sauté until the carrots and celery are slightly soft.
3. Add the rinsed lentils and garlic to the pot and stir to coat them. Cook until the garlic is fragrant (less than a minute). Cancel the Saute setting on the Instant Pot.
4. Add the mushrooms, crushed tomatoes, and vegetable broth.
5. Cover and seal the Instant Pot. Set to cook on HIGH pressure for 15 minutes. Pot will take about 20 minutes to come to pressure before timer begins.
6. After 15 minutes of high pressure, allow the cooker to release pressure naturally. This will take about 20 additional minutes (if in a rush, and the pressure valve has not dropped with natural release, follow the manufacturer's guide for quick release by turning to vent but be careful of water splash). Carefully unlock and remove the lid from the instant pot once valve drops.
7. Stir the soup. Taste and adjust the seasonings as desired. Serve hot with a sprinkle of parsley and Parmesan cheese if desired.

*Reduced sodium chicken broth can be substituted for a non-vegetarian option

Adapted from: Well Plated recipe.

Instant Pot Mexican Casserole

If you need another reason to break out your Instant Pot (or take the leap to purchasing one), it may just be this easy, flavorful, and filling Mexican casserole! This Instant Pot casserole makes a complete meal (including carbohydrate, protein, and fat) all in one pot for quick clean up. The leftovers reheat well too. Add this dish to your meal plan as a Mexican themed dinner night and enjoy!

Instant Pot Mexican Casserole
By Joey Mock, RD, LD, CLT

Ingredients

• 2 teaspoons extra virgin olive oil
• 1 pound ground chicken (or turkey) breast
• ½ small red onion, diced
• 1 teaspoon kosher salt
• 1 large orange or red bell pepper, sliced into ¼ inch strips and quartered
• 1 large yellow bell pepper, sliced into ¼ inch strips and quartered
• 1, 15-ounce can low-sodium black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen and thawed, or drained from a can)
• ½ teaspoon chili powder (can add up to 2 teaspoons for additional spice)
• 1 tablespoon ground cumin
• 1 teaspoon garlic powder
• 1, ~15-ounce can fire-roasted diced tomatoes in their juices
• 2 cups of your favorite salsa
• 1 cup uncooked long grain brown rice (NO INSTANT rice), rinsed
• 1 cup water
• 1 cup shredded Mexican blend cheese, divided

For serving: chopped fresh cilantro, diced avocado, chopped green onion, sour cream or plain Greek yogurt (optional)

Preparation

1. Turn the Instant Pot to SAUTE and add the oil. Once the oil is hot, add the onion, chicken, and salt. Cook and stir, breaking up the chicken as you go, until the meat is no longer pink. Add the bell peppers, black beans, corn, chili powder, cumin, and garlic powder. Stir to combine making sure to scrape up any stuck on bits of food on the bottom of the pot.
2. Pour in the diced tomatoes in their juices and salsa. Spread on top but do not stir. Add the brown rice and once again do not stir. Add the water. With the back of a spoon, gently push the rice down and spread it evenly so that it is submerged in liquid.
3. Cover and seal the Instant Pot. Cook on high pressure (manual) for 20 minutes (it takes about 15 minutes for the pot to come up to pressure before the cooking time begins). Once cooking is complete, allow the pressure to release naturally for 20 minutes and then vent to release any remaining pressure. Remove the lid and stir. Taste and adjust any seasonings as desired.
4. Stir in 1/2 cup of the shredded cheese and then sprinkle the remaining cheese over the top. Keep the Instant Pot on warm and put the lid back on the pot (no need to seal-just make sure it is resting on top). Let rest about 10 additional minutes to allow the cheese to melt and more of the liquid to absorb. Serve hot with any optional toppings.
5. Enjoy!

Adapted from: Well Plated recipe.

Instant Pot Cream Chicken, Mushroom, and Wild Rice Soup

Joey and I received a lot of great feedback/comments after our recent Instant Pot blog. Here's what you had to say......

• Is an Instant Pot practical for just one person? Even the small one?
  -I use mine for just one person, particularly for making a bunch of lunches at once, or cooking up big pots of rice or chicken to have on hand. If you’re a person who likes to cook one meal at a time, at each meal, I’m not sure it would be as practical.
  -I am just one person, and I have the six quart (plus an embarrassing number of accessories). It makes it possible for me to prep all of my food for the week in 4 hours or so, plus do things like ferment injera batter (or beer for home brewing), proof bread or pizza dough, make perfect hard boiled eggs, steam just about anything, etc. Imo, the 3 quart is restrictively small unless youre only cooking enough for 1-2 meals at a time. The 6 quart is the same size as your average crock pot, but way more versatile.
  
• Just recently bought an Instant Pot. Not totally on board with it yet. I think I need to buy one of the IP cookbooks. Example, I placed one large potato in there, set timer for 22 mins. The potato was still firm in a few areas and I had to stick it in the microwave. Took half-hour before I was able to have a cooked potato.
  -Yeah google or get a cook book as I can make like a full pot of potatoes for 16-17 min.
  
• I bought the 8 qt even though it's just two of us. Ideal for planned leftovers and we go through a lot of food. It took getting used to but it's definitely been helpful!
  
• Love mine!! Use it at least twice a week! Meats, beans, hard boiled eggs, pasta, potatoes, yogurt! It’s the best! I recommend this website for recipes: https://www.pressurecookrecipes.com/
  
• It took some getting used to, but I love mine! I like it for batch cooking and have recently been using it for homemade broth. (it's not as rich as a broth that's been on the stovetop for hours, but it's still good!) The biggest advantage for me, is that you can set it and walk away (similar to a slow-cooker, but "faster") You do have to be there to hit cancel and release the steam, if needed, but other than that - fairly simplistic. I have the 6 quart with the wifi capabilities, but have pretty much used the "pressure cook/manual" button the majority of the time. So many bells and whistles, but so many recipes call for the manual button and adjust the time frame.
  
• We have 2 and use them several times a week. I do everything from grains, hard boiled eggs, sweet potatoes, stews, pulled meats, roasts etc in them. I like the ease of use but I still use a traditional slow cooker because the slow cook setting on the IP doesn’t get hot enough.
  
• I have the small and the large one. I love them. Use them both 3-4 times weekly.

If you are in need of a new Instant Pot recipe, here you go. Enjoy!

Instant Pot Cream Chicken, Mushroom, and Wild Rice Soup
By Joey Mock, RD, LD, CLT

While the weather is still chilly, break out your Instant Pot for this amazingly delicious and hearty Creamy Chicken, Mushroom, and Wild Rice Soup. Use only straight up wild rice in this recipe (no wild rice blends, brown or white rice, or other rice substitutions) to avoid a potential mushy recipe disaster. Enjoy!

Ingredients

For the Instant Pot:

• 1 Tablespoon olive oil
• 5 medium carrots, sliced/chopped
• 5 stalks celery, sliced/chopped
• ½ of a medium onion, finely chopped
• 3 cloves garlic, minced
• 1 cup uncooked wild rice (only use straight up wild rice—no blends)
• 8 ounces fresh baby portobello mushrooms, sliced
• 4 cups vegetable or chicken broth/stock
• 1 teaspoon Kosher salt
• 1 teaspoon poultry seasoning (see recipe below*)
• ½ teaspoon dried thyme
• 1 bay leaf
• 1-2 boneless, skinless chicken breasts (about ½ to ¾ lb-no need to cut up)
  
  *For the DIY chicken seasoning:
  4 teaspoons ground sage
  3 teaspoons ground thyme
  1 teaspoon ground marjoram
  2 teaspoon ground rosemary (Optional)
  ⅛ teaspoon nutmeg
  1 teaspoon black pepper
  
  -Combine all ingredients and store in a tightly sealed container.
  -Leftovers can be used in a variety of chicken or turkey dishes.

For the Stovetop:

• 5 tablespoons butter
• ½ cup flour
• 1 ½ cups milk (I used 1%)

Preparation
Instant Pot:

1. Put the olive oil, carrots, celery, and onion in pot and saute until veggies start to soften. 
2. Add garlic and cook until fragrant. 
3. Add remaining ingredients in the first list into the Instant Pot and seal. 
4. Cook for 30 minutes (manual pressure cook, high pressure—takes pot about 15 minutes to come up to pressure before cooking time begins). 
5. Release steam using the valve on top (quick release). 
6. Remove the bay leaf and discard. 
7. Remove the chicken breasts and shred. 
8. Return shredded chicken to the pot.

Stovetop:

1. When the soup is nearly done, melt the butter in a saucepan. 
2. Whisk in the flour. 
3. Let the mixture cook for a minute and then whisk in the milk, a little at a time, until you have a smooth, thickened sauce.

Together: Mix the thickened sauce with the soup in the instant pot.
Serve and enjoy!

Adapted from: Pinch of Yum recipe and Spend With Pennies recipe.

Instant Pot Minestrone Soup

Instant Pot Minestrone Soup
By Joey Mock, RD, LD, CLT

If you are new to Instant Pot cooking, here are a couple of things to consider:

-Instant Pots can be a great way to quickly pull meals together in one pot but it is important to consider the total cooking time of a recipe. A recipe may only suggest a 5 minute cooking time but before the timer starts its countdown the pot will take time to heat up and come to pressure (this can usually take an extra 10-20 minutes depending on what you are cooking). When the cooking time is complete, the pressure release also takes additional time. Be sure to factor in this extra time when planning your meals.

-Make sure that you place your Instant Pot on open counter space (with no overhead obstacles around like cupboards since a “hot steam bath” from the pressure release could potentially damage them over time).

-There are lots of fantastic Instant Pot recipes available in print and online to get you started. Search out well written recipes with specific cooking instructions from tested sources to help ensure a tasty and successful meal.

Break out your Instant Pot and give this delicious, belly filling (and veggie packed) Minestrone Soup a try. Perfect for a chilly winter dinner.

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic, minced
• ½ medium onion, diced
• 2-3 carrots, peeled and diced
• 2-3 stalks celery, diced
• 1 ½ teaspoons dried basil
• 1 teaspoon dried oregano
• ½ teaspoon fennel seed
• 6 cups reduced sodium chicken (or vegetable) broth
• 1 (~28-ounce) can diced tomatoes
• 1 (16-ounce) can kidney beans, drained and rinsed
• 1 zucchini, seeded and chopped
• 1 (3-inch) Parmesan rind
• 1 bay leaf
• 1 bunch kale, stems removed and leaves chopped
• 1 Tablespoon red wine vinegar
• Kosher salt
• Freshly ground black pepper, to taste
• ⅓ cup freshly grated Parmesan
• 2 tablespoons chopped fresh parsley leaves

Preparation

1. Set a 6-qt Instant Pot® to the high saute setting. Add olive oil, garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-5 minutes. Stir in basil, oregano and fennel seed until fragrant.
2. Stir in chicken or vegetable broth, diced tomatoes, kidney beans, zucchini, Parmesan rind and bay leaf. Select manual (or “pressure cook” setting), adjust pressure to high, and set time for 5 minutes. When finished cooking, quick-release pressure according to manufacturer’s directions.
3. Remove bay leaf. 
4. Stir in kale until wilted, about 3 minutes. Stir in red wine vinegar and season with salt and pepper, to taste.
5. Serve immediately garnished with Parmesan and parsley.

Adapted from: Damn Delicious Instant Pot Minestrone soup recipe.

Instant Pot: What you need to know

The Instant Pot has been termed the ultimate multi-functional kitchen appliance. It's a slow cooker, pressure cooker, rice maker, steamer, yogurt maker and warmer and it can be used for sauteing and browning. Although the Instant Pot has been around for a long time, it's been gaining a lot of recent popularity. Before you purchase one, here's what you need to know. 

What is an Instant Pot?
An Instant Pot functions as a pressure cooker, slow cooker and crock pot. For the at-home-cook, this all-in-one appliance can help expedite the cooking process of any meal/recipe. For the not-so-good chef, you can set it and forget about it - just throw the ingredients in the pot and let it cook throughout the day. In addition to these funtions, it can also cook rice, steam and sautee and keep foods warm.

Different types
Sizes range from 3-quart to 8-quart. The 3-quart is ideal for small familes, the 6-quart is ideal for families of 4-6 and then 8-quart is ideal for large families (or when preparing for a large group). Every Instant Pot is cylindriclly shapped and can be stainless steel coated with a black base and black and stainless steel lid. Some pots include a non-stick, aluminum pot for easy clean-up. The inner pot is made of durable, stainless steel. Some pots include small side handles for easy carrying.
To release pressure after cooking, there's a quick release feature or natural release. Most recipes indicate which release is used. For example, the natural release lets steam out over time and is ideal for stews and other foods that won't overcook. The quick release removes steam from the pot very quickly (1-2 minutes) and is ideal for pasta dishes or those that are at risk for overcooking. It's recommended to use tongs (instead of your hands) when using the quick release.
The Instant Pot Smart is even bluetooth friendly and wirelessly connected to your phone.

Is it safe?
There are many safety mechanisms built into each pot. Each pot comes with a lid and the silicone gasket prevents steam from escaping, to help regulate pressure. If the gasket is damaged or ruined, it should be immediately replaced. The pots also include a floating valve that pops up and automatically locks when it's unsafe to open the lid when cooking food because it's at a pressure level that could be dangerous. The warm setting can keep your food out of the "danger zone" which prevents bacteria from rapidly multiplying to prevent a food borne related health issue.

Duo vs. Lux
The Instant Pot will monitor pressure and temperature, making adjustmeents based on how much food is in the pot. The major difference between the Duo and Lux is that the Duo is a 7-in-1 cooker with 14 cooking programs and then Lux is a 6-in-1 cooker with 12 cooking programs. The major difference is that the Duo features a yogurt maker. The Lux only has high pressure settings whereas the Duo has low and high pressure settings.

Cost
The most popular versions costs around $100 but the price varies.

Do your research
While this information may be helpful in your decision whether or not to purchase an Instant Pot, be sure to do your research to find the best version for your needs. Here's a helpful link.

In the next blog, I'll be sharing a delicious Instant Pot Minestrone Soup prepared by my wonderful friend Joey.