3 Best Vegetarian Instant Pot Soups For Lunches

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Make weekday lunches effortless with these protein-rich Instant Pot soups that prove plant-based eating can be both nourishing and delicious.
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Are you tired of the same old lunch routine? Instant Pot vegetarian soups are your new midday hero! These 10 easy recipes transform simple ingredients into hearty, protein-packed soups in minutes. From classic split pea and kale to flavorful curried lentil sweet potato and satisfying mushroom barley stew, you’ll find delicious Instant Pot soups perfect for busy weeks and healthy meal prep. Skip the takeout and enjoy homemade goodness without the fuss!

Healthy green pea soup served in bowl
Healthy green split pea soup

Split Pea and Kale Soup (Instant Pot)

This protein-rich split pea soup combines green split peas’s earthiness with fresh kale’s nutritious benefits. Using just five ingredients, this minimalist approach delivers maximum flavor while keeping shopping and prep time to a minimum.

The Instant Pot method transforms what traditionally takes hours on the stovetop into a quick and efficient meal prep solution. Each serving provides 18g of protein, making it an excellent plant-based lunch option that will satisfy you throughout the afternoon.

  • 2 cups green split peas
  • 1 large onion, diced
  • 4 cups vegetable broth
  • 1 bunch of kale, stems removed and roughly chopped
  • 2 teaspoons salt

Add split peas, diced onion, and vegetable broth to the Instant Pot. Close the lid and set valve to sealing position. Cook on high pressure for 15 minutes, then allow for natural pressure release for 10 minutes. After releasing the remaining pressure, open the lid and stir in chopped kale and salt. Let stand for 2-3 minutes until kale wilts, then serve.

For best results, rinse split peas thoroughly before cooking to remove any debris. If the soup becomes too thick after cooking, add warm water or additional broth to achieve the desired consistency. The soup can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months.

Split Pea and Kale Soup

hearty split pea soup 1

Split Pea and Kale Soup | Plant-Based Instant Pot Recipe

This hearty and nutritious split pea soup combines the earthiness of yellow split peas with fresh kale and aromatic vegetables. The recipe transforms simple ingredients into a warming, protein-rich meal that’s perfect for cold weather days. Preparation time: 15 minutes.

The Instant Pot reduces traditional cooking time markedly, taking only 15 minutes at high pressure plus 15 minutes of natural release, compared to hours on the stovetop. Total cooking time, including pressure build-up and release: 45 minutes.

Ingredients:

  • 2 cups yellow split peas, rinsed
  • 1 large onion, diced
  • 3 carrots, chopped
  • 3 celery stalks, chopped
  • 4 garlic cloves, minced
  • 1 bunch of kale, stems removed and chopped
  • 8 cups vegetable broth
  • 2 bay leaves
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon black pepper
  • Salt to taste

Tools:

  • 6-quart Instant Pot
  • Measuring cups and spoons
  • Cutting board
  • Sharp knife
  • Colander
  • Wooden spoon
  • Ladle

Set Instant Pot to sauté mode and dry sauté onion, carrots, and celery for 5 minutes. Add garlic and cook for 1 minute. Add split peas, vegetable broth, bay leaves, thyme, paprika, and pepper. Lock the lid and set it to high pressure for 15 minutes. Allow natural release for 15 minutes, then quick release the remaining pressure. Remove bay leaves, add chopped kale, and stir until wilted. Adjust seasoning with salt to taste.

Nutrition Information (per serving, serves 6):

Calories: 290

Protein: 18g

Carbohydrates: 52g

Fiber: 20g

Fat: 1g

Sodium: 580mg

Iron: 4mg

Potassium: 890mg

For best results, avoid adding salt until the split peas are fully cooked, as salt can prevent them from softening correctly. The soup will thicken considerably as it cools; thin with additional broth if desired. Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.

Vegan soup with potatoes, sweet potato and lentils in white bowl. Plant-based recipe.
Curried Lentil Sweet Potato Soup

Curried Lentil Sweet Potato Soup

spicy lentil sweet potato soup

Curried Lentil Sweet Potato Soup

This hearty and aromatic plant-based soup combines red lentils, sweet potatoes, and warming curry spices for a nourishing meal in under an hour. The Instant Pot makes this recipe convenient and hands-off while ensuring the lentils and vegetables cook to perfect tenderness. This nutrient-rich combination provides steady glucose levels throughout the afternoon when enjoyed for lunch. Preparation time: 15 minutes.

The total cooking time in the Instant Pot is 30 minutes, including pressure building and natural release. This recipe yields 6 servings and can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

Ingredients:

  • 2 cups red lentils, rinsed
  • 2 medium sweet potatoes, cubed
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 2 tablespoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 can (14 oz) diced tomatoes
  • 6 cups vegetable broth
  • 1 can (14 oz) coconut milk
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Tools:

  • Instant Pot
  • Cutting board
  • Chef’s knife
  • Measuring cups and spoons
  • Can opener
  • Wooden spoon
  • Colander
  • Ladle

Set Instant Pot to sauté mode and heat olive oil. Add onion and cook until translucent, about 3 minutes. Add garlic, curry powder, cumin, and turmeric, stirring for 1 minute until fragrant. Add sweet potatoes, lentils, diced tomatoes, and vegetable broth. Lock the lid and set it to pressure cook on high for 12 minutes. Allow natural release for 10 minutes, then quick release the remaining pressure. Stir in coconut milk, season with salt and pepper, and garnish with cilantro before serving.

Nutrition Information (per serving):

CaloriesProteinFatCarbsFiberSodium
38516g18g48g11g680mg

For best results, don’t skip rinsing the lentils as this removes excess starch and prevents the soup from becoming too thick. If the soup thickens too much upon standing, thin it with additional vegetable broth or water. For meal prep, portion the soup into individual containers without the cilantro garnish, which should be added fresh when serving. The soup can be reheated on the stovetop or in the microwave.

Mushroom and Barley Soup
Mushroom and Barley Soup

Hearty Mushroom Barley Stew

hearty mushroom barley stew

Hearty Mushroom Barley Stew

This warming plant-based stew combines earthy mushrooms with nutty barley and vegetables in a rich, savory broth. The Instant Pot transforms what would typically be a long-simmering dish into a quick weeknight meal while maintaining deep, developed flavors. Like steamed Chinese dumplings, this dish offers a satisfying meal rich in B vitamins and iron.

Preparation Time: 15 minutes | Cooking Time: 25 minutes (including pressure build-up and release) | Total Time: 40 minutes | Servings: 6

Ingredients:

  • 1 pound mixed mushrooms, sliced
  • 1 cup pearl barley
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 large onion, diced
  • 4 garlic cloves, minced
  • 6 cups vegetable broth
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh thyme
  • 2 bay leaves
  • 2 tablespoons olive oil
  • 1 teaspoon black pepper
  • 1 teaspoon salt

Tools:

  • 6-quart Instant Pot
  • Cutting board
  • Chef’s knife
  • Measuring cups and spoons
  • Wooden spoon
  • Ladle
  • Colander

Set Instant Pot to SAUTÉ mode and heat olive oil. Add onions, carrots, and celery; cook for 3 minutes. Add mushrooms and garlic; sauté for 5 minutes until mushrooms release their liquid. Add barley, vegetable broth, soy sauce, thyme, bay leaves, salt, and pepper. Close the lid and set the valve to the SEALING position. Cancel SAUTÉ mode and select PRESSURE COOK on HIGH for 20 minutes. When cooking is complete, allow a natural release for 5 minutes, then perform a quick release. Remove bay leaves before serving.

Nutrition Information (per serving):

Calories: 245

Protein: 8g

Carbohydrates: 42g

Fiber: 8g

Fat: 6g

Sodium: 680mg

Iron: 2.5mg

Potassium: 520mg

For best results, use a variety of mushrooms, such as cremini, shiitake, and portobello, to create complex flavors. The stew will thicken naturally as it cools, and leftovers can be stored in an airtight container for up to 5 days. If the stew becomes too thick during storage, thin it with additional vegetable broth when reheating.

To Sum it Up

You’ll love how these plant-based soups transform your lunch routine with minimal effort. Toss the ingredients in your Instant Pot, and you have hearty, nutritious meals ready for the week ahead. Whether you’re craving the earthiness of mushroom barley, the comfort of split peas, or the aromatic spices of curried lentils, these recipes will make meal prep a breeze. Your future self will thank you for these wholesome, flavor-packed creations.

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