Instant Pot Vegan Lentil Mushroom Stew with Mashed Sweet Potatoes
Instant Pot Lentil Mushroom Stew with Easy Mashed Sweet Potatoes. 1 Pot 30 Minute. Upside down Lentil Shepherds Pie! Vegan Glutenfee Nutfree Soyfree Recipe Stovetop option
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Lentil Mushroom Stew:
- 1 tsp oil , or 1/4 cup broth
- 1/2 medium onion chopped
- 4 cloves of garlic finely chopped
- 10 oz of sliced mushroom (mix of cremini, white and portabello)
- 1/4 cup red wine (or whiskey or 1 tbsp balsamic + 1 tbsp soy sauce/coconut aminos for soy free)
- 3/4 cups sliced carrots , or other veggies such as zucchini, celery, or a mix
- 1 tsp fresh thyme or 1/2 tsp dried
- 1/2 tsp ground sage
- 1/4 tsp onion powder
- 3/4 cup uncooked brown lentils
- 2 tsp tomato paste
- 3/4 tsp salt
- 2 cups of water or veggie broth
Sweet potato mash:
- 12 oz cubed sweet potato (2 medium sweet potatoes), or use regular potatoes
- 2 tsp extra virgin olive oil
- 1/4 tsp or more salt
- 1/4 tsp garlic powder
- black pepper, dried/fresh thyme to taste , additional flavors: chives, chopped parsely
Start the instant pot on sauté. Add oil, when hot add onion and garlic and cook for a minute. Then add the mushrooms and a good pinch of salt and cook for 3 minutes, add the wine and mix well and continue to cook for 2 more minutes.
Cancel sauté, add the carrots, dry lentils, salt, herbs, tomato paste, water or broth and give it a good mix. (additional flavors: add 1/2 tsp fresh rosemary or dried oregano. Add a tbsp of Worcestershire sauce)
Place a steamer basket over the lentil mixture and add cubed sweet potato to the basket. Close the lid. Pressure cook for 11-14 minutes, longer for older, green lentils (Stove top instructions in the notes).
Let pressure release naturally. Open the lid, remove the steamer basket. Transfer the steamed sweet potatoes to a bowl and mash with a fork.
Add the salt, garlic, thyme, pepper and extra virgin olive oil and mix well. Taste and adjust the flavor if needed. (If using regular potatoes, add a few tbsp of non dairy milk)
Taste and adjust the lentil stew in the instant pot and add salt if needed, add a good dash of black pepper. You can also fold in some baby spinach and 1/3 cup green peas at this point.
Serve the stew over mashed sweet potatoes. Garnish with fresh herbs and black pepper. You can also add toasted breadcrumbs and olive oil garnish.
Stovetop: Follow steps 1 and 2 in a saucepan over medium heat. Add lentils and 2.5 cups of water/broth. Partially cover and bring to a boil. Reduce heat to medium low and continue to simmer for 25 mins or until the lentils are tender to preference.
Steam or boil the sweet potatoes separately until tender (7 to 10 mins). Mash and mix the rest of the ingredients.
The stew is freezer friendly for upto a month. Refrigerate potatoes and stew separately for upto 3 days.
Nutrition is for 1 serve
Calories: 283kcal | Carbohydrates: 47g | Protein: 13g | Fat: 4g | Sodium: 594mg | Potassium: 1014mg | Fiber: 15g | Sugar: 7g | Vitamin A: 16170IU | Vitamin C: 9.5mg | Calcium: 76mg | Iron: 4.1mg