This Instant Pot Sausage and Quinoa Stew is a budget-friendly meal packed with flavor. It’s a hearty stew to make in your pressure cooker or slow cooker! Full of fiber-rich quinoa and protein-packed ground sausage, this gluten-free dinner is a nutritious family favorite.
A Soup Season Favorite
There are many reasons I love fall, one of them being the return of hearty soups, stews, and all things Instant Pot and slow cooker. I love the smell of slow cooked meals when you walk in the door. It actually makes me slow down just to take it all in. Corny, but true.
Even better than the smell of that slow cooker or Instant Pot stew cooking is the thought that dinner is ready to serve. For most recipes, including this stew, just set the table and ring the dinner bell.
Health Benefits
This slow cooked, curried pork and quinoa Instant Pot stew has some fantastic health benefits.
- Digests better – Using a slow cooker or (slow cooker function on an Instant Pot) means that you are stewing the meat, which is easier on digestion.
- High protein – Quinoa is a gluten free grain (a SUPER GRAIN) that has extra protein plus it’s a good recovery carb source. Feel free to use a pre-rinsed quinoa or sprouted quinoa for better flavor, not to mention better nutrient absorption.
- Anti-inflammatory properties – Paprika, chili powder, and curry powder are all great anti-inflammatory spices. If you add a touch of curry powder to this dish, you’re also adding turmeric, which is another amazing antioxidant rich spice said to help improve symptoms of depression and fight arthritis!
- Resistant Starch – Okay okay, so you might not being eating this stew cold, although it is tasty cold, but if you do, then you’re adding in resistant starch! Yes, cooked and cooled beans provide create resistant starch. This starch is a type of indigestible fiber which helps to increase satiety and have a lower glycemic index. (Source).
Does Stew Have to Be Slow Cooked?
Now, some of you may be wondering if you can make stew QUICKLY, since quick is the Instant Pot’s middle name. The answer is, yes and no. The Instant Pot stew can TECHNICALLY be pressure cooked on high power. You will just need to brown the pork and then add the other ingredients and cook on high pressure for 3 minutes. Everything will be cooked, but you will be missing out on the digestive benefits mentioned above.
Using the Instant Pot
If you have an instant pot, you use the slow cook option with this recipe. EASY PEASY! If not, no worries, a crock pot or regular slow cooker will work, just be sure to brown the meat and check cooking process about half way (if you are able to). Every slow cooker works differently, some may cook faster than others.
Ingredients and Substitutions
I use white quinoa in my Instant Pot stew, along with pork sausage, carrots, onions, and beans or chickpeas. If you prefer another form of protein, different veggies, or a replacement for chickpeas, here are some substitution ideas.
- Protein – Swap out the pork for chicken sausage, turkey sausage, or even lean ground turkey if you prefer.
- Veggies – Any firm veggie that can withstand a 4-hour cooking process without becoming mushy can be added to your Instant Pot stew. And if you want to add in some greens like spinach or kale in the last few minutes of cook time, they would be a delicious option.
- Legumes – If you don’t care for northern beans, you can swap them for uncooked legume, such as lentils. Or canned cooked chickpeas or pinto beans.
More of Our Favorite
Crock Pot & Instant Pot Recipes
Instant Pot Sausage and Quinoa Stew (Slow Cooker Option)
- Total Time: 4 hours 10 minutes
- Yield: 6-7 1x
- Diet: Gluten Free
Description
This Instant Pot stew is a budget friendly meal, packed with lean protein. It’s a hearty stew to make in your Instant Pot OR slow cooker! With protein-rich quinoa and ground sausage, this gluten-free dinner is a family favorite.
Ingredients
- 1–2 Tablespoons olive oil
- 1 lb diced sausage or ground sausage (chicken, pork, or turkey)
- ½ cup chopped carrots
- ½ cup chopped onion
- 2 cloves garlic, minced
- 3 ½ to 4 cups chicken or vegetable broth or stock (the less liquid, the thicker the stew)
- 1 cup uncooked quinoa
- 1 Tablespoon gluten free soy sauce or coconut aminos
- ¼ cup tomato sauce
- 1 teaspoon paprika
- ½ teaspoon cumin powder
- Pinch of chili powder
- pinch of curry powder (if desired)
- 15-ounce can drained Northern beans or chickpeas
- Kosher salt and pepper to taste
- Optional toppings: cheese, herbs, diced avocado, etc.
Instructions
FOR INSTANT POT
- Brown meat on sauté setting, no oil needed. Brown for 2-3 minutes. Drain fat, reserving 1 tablespoon for the pot.
- Add onion and garlic and sauté for another 2 minutes until onions are translucent.
- Turn off sauté mode. Add the remaining ingredients to the instant pot. Except the toppings.
- Stir all ingredients together with the broth. Close the lid and place pressure cooker on manual for 16 minutes, slow release.
- Season and garnish to your liking.
- Freezer friendly. Store in airtight container in freezer for up to 3-4 months.
FOR SLOW COOKER (see notes for tips)
- Add oil and ground sausage to a skillet over medium-high heat and brown for 5 minutes. Drain fat and add meat to slow cooker.
- In the same skillet, sauté onions and carrots for 5 minutes, adding garlic in the final 1 minute; set aside.
- Add 1 cup uncooked quinoa and broth/stock to the sausage in the slow cooker. Stir everything together.
- Stir in the sautéed vegetables, soy sauce, tomato sauce, spices, and chickpeas. Mix all together in the slow cooker and set to low for 3 or 4 hours.
- NOTE – Check it again close to 3 hours to see if quinoa has absorbed the liquid. If it has, then change setting to warm. If it hasn’t, keep on high for another 30 minutes to an hour. Stir in additional broth as needed, if desired.
- Season with salt and pepper to your liking and keep warm until ready to serve.
- Serve with desired toppings.
Notes
COOKING with Instant pot (slow cooker button) –If you have an instant pot, you use the slow cook option with this recipe. If not, no worries, a crock pot or regular slow cooker will work, just be sure to brown the meat and check cooking process about half way (if you are able to). Every slow cooker works differently, some may cook faster than others.
- Prep Time: 10 min
- Cook Time: 4 hours
- Category: soup
- Method: slow cooker
- Cuisine: american
Nutrition
- Serving Size: 1 bowl
- Calories: 355
- Sugar: 2.3 g
- Sodium: 981 mg
- Fat: 21 g
- Saturated Fat: 7.4 g
- Carbohydrates: 27 g
- Fiber: 4.3 g
- Protein: 15.3 g
- Cholesterol: 45 mg
Yum! This soup looks so flavorful, and perfect for the colder weather. Can’t wait to make it this week.
Thanks, Julie! Hope you love it!
Loved the flavor of this! really loved having the quinoa in this, it was so good!
Thanks for the feedback, Judy! Glad you enjoyed it!
I love soup and this recipe has such great flavor!
Thanks, Laura!
It was so good and really flavorful! Can’t wait to make it again!
So glad you loved it Toni!
This looks wonderful, I may have to give this recipe a try soon!
thanks so much carol. That means a lot coming from you!
mmm! I am loving the addition of coconut cream to the stew! Sounds fabulous!
me too! creamy goodness that’s dairy free! yay!
Oh my goodness this look so good! I love crock pot recipes… MUST try this soon!
Good luck to James as he rounds out the season! you are fueling him up good, this sounds fantastic! I LOVE my crockpot!! I really love to make as many varieties in there as possible all winter, I don’t think I can even name a favorite at this point 🙂
Curry all the things!!
you know it!
I am totally digging the idea of using quinoa in a stew. Why has this never occurred to me before? Hello, we use veggies, lentils, beans and pasta all the time. Why not quinoa dammit. Love it, love it, love it!
really?! i would have thought you would have! your delicious bean stews always look amazing! add the quinoa and report back!
Since I don’t eat pork (due to religious reasons), I’ll just say I’ve missed your posts while being on vacation!! Hope you & the hubby are doing fabulous 🙂
you can use turkey, chicken, or ground beef! no problemo! and boy did i miss you! xxoo
Yum! And I love the simple prep. Just dump stuff in and wait for it to become deliciousness 🙂 I love the smell of the slow cooker when I come home, too.
well i know you probably have some amazing creations in a slow cooker, can’t wait to see them!
I am slowly falling in love with curry. It is a new discovery for me.
Confession: I don’t have a slow cooker 😳 And what’s even worse is that I’ve been telling myself for -years- now that I’ll go out and get one, but it hasn’t happened yet. Hopefully this year will be the year? Keep posting delicious recipes like this and it just might happen!
really?! now i’m in shock! I bet you would be able to create all kinds of sweet deliciousness in a slow cooker. Ohh you need one!
Yay – soup season. I need to start making yummy food like this now! 🙂
i saw lots of beans in your pantry, so i know those will be put to use in soups! YAY! yumo
Couldn’t agree more! Now if it would just cool off so I would want to eat/make soups and stews.
maybe we need to get out of texas and AZ till october! ha
I’m surprised I’ve never used a slow cooker considering I love the slow 😛
ooo saving this one for sure! I love when I can just throw everything in the crock pot 🙂
I need a crock pot!!!!!!!!!!!!! 🙂 Looks delish! Love quinoa!!!
Amazing! I love how you include the WHY part on your recipes. So fascinating 🙂 AND it looks delicious. I am adding this to my list of fall recipes to try 🙂
yum! i’ve never tried sprouted quinoa, but would really like to.
Ooh – as much as I loathe cold weather, I too love the stews and soups that start circulating around the dinner table – love your addition of sprouted quinoa into this stew Lindsay! Deeelicious! In my neck of the woods, I was able to find fresh turmeric and round fall/winter, it becomes one of my staples along with curry powder – a double dose of turmeric hasn’t hurt us so far! Last year I didn’t break my crock pot out – but I need to this year and make your stew!
AH how I’ve missed Corny Cotter comments and that one was fabulous! 🙂 I too actually slow down and take a deep inhalation of the slow cooker smell…It’s so dang good. Definitely going to make this! XOXO
I love this, I can’t wait to try it!
let me know if you do! xxoo
Mannnn if I sign up for a race will you feed me all this delicious, healthy, glorious food? If so, I’ll sign up! 😀 I always mean to use the slow cooker for other things than meat, but usually that’s my go-to since it tenderizes meat so perfectly. I need to try more veggie recipes in the slow cooker!
i sure will!! come to austin!
Oo man my husband would LOVE this meal! It sounds delicious to me too, but he’s a big fan of curry so I’ll have to try it out! Our crockpot always gets neglected during the summer but I love making chicken enchilada soup and beef stew during the fall/winter.
it’s an endurance junkie fan favorite! haha
Always up for something delicious AND gluten free :)!
I just got my boyfriend to like quinoa! He loves it now. I’ve never actually made it into a soup before, usually I just round it into patties and fry it. This sounds delicious! And perfect for this upcoming fall weather 🙂
I cook a pot of soup every week in my crock pot with a ham shank (getting that essential nine broth!). My favourite thing to cook is nomnompaleo’s kalua pig – so easy, so delicious!
ohh i need some of your recipes!
This looks awesome!!! I like all the nutrition tips – you are so great at staying on top of the best way to fuel!!
I love using my crock pot and use it year round – it makes life so much easier.
Wish I had this for lunch- I love curry and stew of all kinds in the fall!
I was JUST thinking the other day that I wanted to make a slow cooker curry recipe! I just randomly made my mom buy pork loin? Idk why. But I can totally use that and just make it like pulled pork curry with this! Love it.
totally! pork tenderloin would be great in here!
Yessss the return of soups and stews. And Chili!! I think I’m going to make chili this weekend… And quinoa in a stew sounds fantastic!
Oh I need this! I need to branch out with my crock pot recipes since I only really make one thing haha! I love stews so can’t wait to try this!
I now want to stay home and make this TODAY!!!
One of the only things I like about cooling weather is soup and stew! I make a ton of it in the fall/winter and love having leftovers on hand, too. Adding this to the list!
This looks seriously delicious! So comforting for fall.
My favourite thing to make in a crockpot is pulled pork! 😉
Yep, I am right there too. My training is not as intense as his with multiple races, but my next few weeks are all about staying healthy, and getting to that start line that way. This is a great combination of foods to make sure that happens, and love that it is a crockpot meal, making lots of those lately.
Oh, and I am glad something is making you slow down a little 😛
So I have the waffle maker (finally). Not I need to invest in a crock pot. I had curry AND pork yesterday too. Just not together. Next time, bro.
you don’t have a crock pot? blasphemous!
I love putting quinoa in soups and stews! And anything curried with loads of spices and turmeric is my favorite!
i knew you would agree!
Ok, I’m a little embarrassed to admit it, but I don’t actually own a crockpot! I tend to make all my soups/stews in a big soup pot but that obviously means that my meals can’t be magically cooking away while I’m at work. However, the slow cooker is going on the Christmas list for sure!
This recipe is SO fall and I am not mad about it 🙂 I have an unopened bag of quinoa sooooo….perfect!
I LOVE stews like this! Must try with chicken sausage!
We are both thinking QUINOA this week . . .
only YOU could have me even CONSIDERING eating the curry!!
LOL! glad it’s working
This soup sounds so tasty and hardy. Perfect for this time of year!
-Nicole
www.lungesandlace.com
Looks yummy! And don’t think I didn’t notice that sausage! I love using the crockpot when my weekday afternoons get busy.
i knew you’d like that my fellow sausage lover friend!
This is totally doable! And I can have “a little quinoa” on my new and exciting diet!
My goal this fall is to actually make use of our crockpot. we got one for our wedding but I have yet to use it! I am determined for that to change, though!
Yay for soup and stew season!! I need to look into that sprouted quinoa. Or maybe I could just sprout my own?
This stew looks so comforting and I love the flavors you have going on.
buying is a lot faster haha, but if anyone can sprout quinoa in a jiffy, its you
You know, after just posting about how I have every gadget and gizmo there is, I actually don’t have a crock pot. Is that weird?
you don’t?! oh my, you must get one for all your oat creations!
I love adding curry flavours to ground meat and this looks delicious- Adding it to the slow cooker!
I love slow cooked beef shoulder- sooo good.
oh now i’m craving beef!