This Instant Pot stew is a budget friendly meal, packed with lean protein. It’s a hearty stew to make in your pressure cooker or slow cooker! Full of protein-rich quinoa and ground sausage, this gluten-free dinner is a a budget-friendly, family favorite.
There are many reasons I love the autumn, 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.
This sausage and quinoa stew recipe is an old recipe, but a definite family favorite. It was a regular on our meal rotation when my husband was training for races. Not just for the health benefits, but because it’s really inexpensive to make. Budget-friendly meals that are ALSO healthy are guaranteed winners in my book.
Now let’s get to the nerdy nutrition.
Health Benefits of Slow Cooking Instant Pot Stew
I made a lot of meals in the slow cooker back in those days, but the Instant Pot wasn’t around yet! So it’s an option now, too! Anyway, 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).
I could go on, put do you see my point here? Nourishment. We need it, always!
Does stew HAVE to be cooked slowly??
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.
COOKING with Instant pot (slow cooker button)
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.
Ingredient 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.
So let me get to the recipe, mmmm k?
Other Slow Cooker and Instant Pot Stew Recipes:
If you love the low and slow cooking method, try these other stew recipes too:
- Crock Pot West African Peanut Stew
- Everything But the Kitchen Sink Soup {Instant Pot or Stove Top Recipe}
- Crock Pot Sweet and Sour Hawaiian Beef {Paleo Option}
- Easy Beef Stew with 6 Ingredients
Instant Pot Stew w/ Sausage and Quinoa (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:
- 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
Like the change in the season, we need to sometimes change our diet and adjust to physical change. At least that’s how I like to look at it. We’ll keep adding in more hearty meals and starchy easy to digest carbs for now. It seems to be doing the body good.
Bring on the FALL and bring on the soup season!
Favorite thing to cook in a crock pot or instant pot?
Cheers,
Lindsay
MORE HEALTHY SOUP INSTANT POT RECIPES HERE!
This recipe is part of our 10 Healthy Soups, Chili and Stew Instant Pot / Slow Cooker Recipes collection. Check it out!
Julie Blanner
Yum! This soup looks so flavorful, and perfect for the colder weather. Can’t wait to make it this week.
Lindsay Cotter
Thanks, Julie! Hope you love it!
Suzy
Loved the flavor of this! really loved having the quinoa in this, it was so good!
Lindsay Cotter
Thanks for the feedback, Judy! Glad you enjoyed it!
Laura
I love soup and this recipe has such great flavor!
Lindsay Cotter
Thanks, Laura!
Toni
It was so good and really flavorful! Can’t wait to make it again!
Lindsay Cotter
So glad you loved it Toni!
Carol
This looks wonderful, I may have to give this recipe a try soon!
LCCotter
thanks so much carol. That means a lot coming from you!
Athletic avocado
mmm! I am loving the addition of coconut cream to the stew! Sounds fabulous!
LCCotter
me too! creamy goodness that’s dairy free! yay!
Cassie
Oh my goodness this look so good! I love crock pot recipes… MUST try this soon!
jobo
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 🙂
Tiff @ Love, Sweat, & Beers
Curry all the things!!
LCCotter
you know it!
Meghan@CleanEatsFastFeets
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!
LCCotter
really?! i would have thought you would have! your delicious bean stews always look amazing! add the quinoa and report back!
Jessie R Gipe
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 🙂
LCCotter
you can use turkey, chicken, or ground beef! no problemo! and boy did i miss you! xxoo
Michelle @ Vitamin Sunshine
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.
LCCotter
well i know you probably have some amazing creations in a slow cooker, can’t wait to see them!
Abby @ BackAtSquareZero
I am slowly falling in love with curry. It is a new discovery for me.
Amanda @ .running with spoons.
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!
LCCotter
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!
Heather @ FITaspire
Yay – soup season. I need to start making yummy food like this now! 🙂
LCCotter
i saw lots of beans in your pantry, so i know those will be put to use in soups! YAY! yumo
Megan @ Skinny Fitalicious
Couldn’t agree more! Now if it would just cool off so I would want to eat/make soups and stews.
LCCotter
maybe we need to get out of texas and AZ till october! ha
Kierston
I’m surprised I’ve never used a slow cooker considering I love the slow 😛
Nicole @ Fitful Focus
ooo saving this one for sure! I love when I can just throw everything in the crock pot 🙂
Jody - Fit at 56
I need a crock pot!!!!!!!!!!!!! 🙂 Looks delish! Love quinoa!!!
Tara | Treble in the Kitchen
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 🙂
kristin @ W [H] A T C H
yum! i’ve never tried sprouted quinoa, but would really like to.
shashi @ runninsrilankan
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!
She Rocks Fitness
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
Kelly @ Cupcake Kelly's
I love this, I can’t wait to try it!
LCCotter
let me know if you do! xxoo
ellie @ fit for the soul
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!
LCCotter
i sure will!! come to austin!
Brianna @ I run He tris
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.
LCCotter
it’s an endurance junkie fan favorite! haha
Livi @ Eat, Pray, Work It Out
Always up for something delicious AND gluten free :)!
Emily @ Zen & Spice
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 🙂
Jen @ Chase the Red Grape
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!
LCCotter
ohh i need some of your recipes!
Kim
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.
Laura @ Mommy Run Fast
Wish I had this for lunch- I love curry and stew of all kinds in the fall!
Ang @ Nutty for Life
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.
LCCotter
totally! pork tenderloin would be great in here!
Alysia @ Slim Sanity
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!
Christine @ Love, Life, Surf
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!
Maureen
I now want to stay home and make this TODAY!!!
misszippy
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!
Chelsea @ Chelsea's Healthy Kitchen
This looks seriously delicious! So comforting for fall.
My favourite thing to make in a crockpot is pulled pork! 😉
Tina Muir
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 😛
Laura @ Sprint 2 the Table
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.
LCCotter
you don’t have a crock pot? blasphemous!
Rebecca @ Strength and Sunshine
I love putting quinoa in soups and stews! And anything curried with loads of spices and turmeric is my favorite!
LCCotter
i knew you would agree!
Angela @ Eat Spin Run Repeat
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!
Erin @ The Almond Eater
This recipe is SO fall and I am not mad about it 🙂 I have an unopened bag of quinoa sooooo….perfect!
Brittany @ Delights and Delectables
I LOVE stews like this! Must try with chicken sausage!
Jennifer F
We are both thinking QUINOA this week . . .
CARLA
only YOU could have me even CONSIDERING eating the curry!!
LCCotter
LOL! glad it’s working
Nicole
This soup sounds so tasty and hardy. Perfect for this time of year!
-Nicole
www.lungesandlace.com
Michele @ paleorunningmomma
Looks yummy! And don’t think I didn’t notice that sausage! I love using the crockpot when my weekday afternoons get busy.
LCCotter
i knew you’d like that my fellow sausage lover friend!
Tara Newman
This is totally doable! And I can have “a little quinoa” on my new and exciting diet!
Susie @ Suzlyfe
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!
Maryea {happy healthy mama}
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.
LCCotter
buying is a lot faster haha, but if anyone can sprout quinoa in a jiffy, its you
meredith @ The Cookie ChRUNicles
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?
LCCotter
you don’t?! oh my, you must get one for all your oat creations!
Arman @ thebigmansworld
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.
LCCotter
oh now i’m craving beef!