Healthy Meal Prep
Instant Pot(R) Tuscan Stew Recipe

Instant Pot® Tuscan Stew

Description

Dried beans cooked in an Instant Pot(R) are added to this Tuscan-inspired stew rich with kielbasa sausage, orzo, herbs, and mirepoix.

Ingredients

  • ⅔ cup dry navy beans
  • ⅔ ounce dry kidney beans
  • ⅔ ounce dry black beans
  • 3 tablespoons olive oil
  • 1 yellow onion, diced
  • 3 carrots, diced
  • 3 stalks celery, diced
  • 4 cloves garlic, finely chopped
  • ¼ cup all-purpose flour
  • 1 (32 fluid ounce) container vegetable stock
  • 4 cups water
  • 1 (16 ounce) package kielbasa sausage, sliced
  • 2 tablespoons salt
  • 1 tablespoon ground black pepper
  • 1 tablespoon dried parsley
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1 (16 ounce) package uncooked orzo pasta

Instructions


  1. Combine navy, kidney, and black beans in a multi-functional electric pressure cooker (such as Instant Pot®) with 6 cups water. Close and lock the lid. Select high pressure according to manufacturer's instructions; set timer for 27 minutes. Allow 10 to 15 minutes for pressure to build.
  2. In the meantime, heat olive oil in a large stockpot over medium-high heat. Saute onion, carrots, and celery until onion is translucent, about 5 minutes. Add garlic and saute until fragrant, about 1 minute. Add flour and stir until well coated. Pour in stock and water. Add kielbasa, salt, pepper, parsley, basil, thyme, and bay leaf. Bring to a boil; reduce heat and simmer for 10 minutes.
  3. Release pressure on the beans using the natural-release method according to manufacturer's instructions, 10 to 40 minutes. Drain.
  4. Bring stew back to a boil. Add the beans and orzo. Boil until orzo is soft and flavors come together, about 9 minutes. Remove from heat and let cool slightly before serving.

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Nutritional Information

Instant Pot® Tuscan Stew

Servings Per Recipe: 12
Calories: 361.8
% Daily Value *
protein: 28 %
carbohydrates: 14 %
exchange other carbs:
dietary fiber: 23 %
sugars:
fat: 23 %
saturated fat: 21 %
cholesterol: 8 %
vitamin a iu: 64 %
niacin equivalents: 43 %
vitamin b6: 12 %
vitamin c: 5 %
folate: 37 %
calcium: 6 %
iron: 17 %
magnesium: 21 %
potassium: 13 %
sodium: 65 %
thiamin: 23 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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