Healthy Meal Prep
Pressure Cooker Vegan Red Lentil Soup Recipe

Pressure Cooker Vegan Red Lentil Soup

Description

This high-protein vegan soup is made with red lentils, tofu, and tomato puree. Cooked in the pressure cooker, it is ready in under 1 hour.

Ingredients

  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 (14 ounce) package tofu
  • 4 cups tomato puree
  • 2 cups dry red lentils, soaked in water overnight and drained
  • 1 bunch fresh cilantro, chopped
  • 4 cups vegetable broth
  • ½ cup almond milk
  • salt and ground black pepper to taste

Instructions


  1. Heat olive oil in a pressure cooker over medium-high heat and saute garlic until fragrant, about 1 minute. Add tofu and brown on all sides, about 5 minutes. Transfer tofu to a plate.
  2. Pour tomato puree, lentils, and cilantro into the pressure cooker, reserving 2 tablespoons cilantro for garnish. Stir in vegetable broth and 3/4 of the tofu.
  3. Close cooker securely and place pressure regulator over vent according to manufacturer's instructions. Heat until steam escapes in a steady flow and makes a whistling sound, about 10 minutes. Adjust temperature until regulator is gently rocking. Cook on low heat for 23 minutes. Let pressure release naturally according to manufacturer's instructions, 5 to 10 minutes. Unlock lid and remove.
  4. Remove 1 1/2 cups of lentils from pressure cooker with a slotted spoon and set aside. Add almond milk and puree soup with an immersion blender until smooth if desired. Season with salt and pepper. Add the reserved lentils and remaining tofu back to soup and mix. Ladle soup into soup bowls. Garnish with reserved 2 tablespoons cilantro.

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Nutritional Information

Pressure Cooker Vegan Red Lentil Soup

Servings Per Recipe: 8
Calories: 299.6
% Daily Value *
protein: 39 %
carbohydrates: 14 %
exchange other carbs:
dietary fiber: 40 %
sugars:
fat: 11 %
saturated fat: 4 %
cholesterol:
vitamin a iu: 34 %
niacin equivalents: 25 %
vitamin b6: 13 %
vitamin c: 26 %
folate: 6 %
calcium: 24 %
iron: 43 %
magnesium: 17 %
potassium: 30 %
sodium: 31 %
thiamin: 14 %
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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