This vegan lentil gumbo recipe made quick and easy in the instant pot! A wholesome flavorful dinner that feeds a crowd. Rich in plant based protein, with the addition lentils, this gumbo is both filling and nourishing!
This Instant Pot Lentil Gumbo recipe is sponsored by my friends over at USA Pulses and Pulse Canada. Thank you for allowing me to talk about this caring real food company.
Hello friends. We are continuing with our nurturing November recipe focus today. That being said bring on the cozy comforting stews. Bring on the warming spices. Bring on a house filled with the aroma of something delicious cooking on the stove! Or in this case, Instant Pot Lentil Gumbo.
I will confess, I really did not know what cozy felt like until I moved to Utah. You see, Texas fall weather is usually in the 70s. So cozy is usually comfortable shorts weather. Moving to Utah really made me aware of a new kind of fall! As soon as November hit, the air turned brisk and the nights were much colder. My husband and I found ourselves craving some sort of chili or stew every night; especially a soup with a good deal of heat and spices. Let me just say this: a good bowl of stew will make you sleep like a baby.
Which brings me to my next point, referring to nurturing November of course! Enjoying the seasons best food in a healthier way. Nurturing mind, body, and soul.
This Instant Pot Lentil Gumbo will do just that! It’s made quick, healthy, and grain free. I never knew how much I could love a gumbo recipe until I made it with lentils, and in the instant pot! It took all of 10 minutes and is packed full of hearty flavor and nutrition. It’s like MAGIC!
The key ingredient? Of course, lentils. Also known as pulses. Pulses are part of the legume family! But the term “pulse” refers only to the dried seed portion of the legume.
DRY PEAS, EDIBLE BEANS, LENTILS AND CHICKPEAS ARE THE MOST COMMON VARIETIES OF PULSES.
Pulses are also very high in plant-based protein, fiber, plant based Iron, and folate! Just to name a few.
They are highly versatile when it comes to adding in more nutrients and dense texture to dishes! Plus, they are super affordable. You definitely get more bang for your buck.
Let’s take this lentil gumbo for example. I could have gone the traditional route and added in a meat, fish, and/or grain for protein and carbohydrate balance. But as you can see, I didn’t. Instead, this snappy Instant Pot Gumbo is packed with pulses (lentils), spices, and vegetables! Still rich in protein, iron, B vitamins, and fiber! And bonus, it’s budget friendly!
Which makes this lentil gumbo suitable and satiating for hungry families, carnivores and vegetarians alike! My one pot Lentil Jambalaya is another family favorite. I guess you could say we have a thing for adding lentils to cajun food, right? Haha.
Did I mention it takes 10 minutes to make? Praising the instant pot!
Don’t worry, there’s a speedy stovetop lentil gumbo option as well.
Okay, so before I jump to the recipe, will you do me a favor? Keep nurturing November going by adding pulses to your diet.
Sign up for the Half-Cup Habit, and see how easy it can be to add ½ cup serving of pulses to your diet 3x per week. This quick, cozy Instant Pot Lentil Gumbo is a great place to start, just sayin’.
Instant Pot Lentil Gumbo {Vegan}
This vegan lentil gumbo recipe is wholesome, savory, and filling. A quick vegetarian gumbo that’s budget friendly and full of flavor.
Ingredients
- 1 tbsp olive oil
- 1 tsp minced garlic or 2 cloves
- 1 red bell Pepper (1 c chopped)
- 1.5 c chopped onion
- 2 celery ribs (1 cup chopped)
- 1 tbsp fresh thyme or 1 tsp dried
- 1/2 tbsp fresh oregano or 1/2 tsp dried
- 1/2 to 1 tsp Cajun mix spice (the more the spicier)
- 1/2 tsp cayenne
- 1 c lentils
- 3 cups vegetable broth or chicken broth
- 2 cups fresh or frozen chopped okra
- 1 can salt free diced tomatoes (13 ounces)- slightly drained
- 2 tbsp Apple Cider Vinegar
- 1/2 c tomato sauce- salt free if possible
- Optional 1 c cauliflower - riced or finely chopped
- Kosher Salt or sea salt and pepper to taste
- sliced jalapeño and fresh cilantro to garnish
- For stove top option: 2 to 3 tbsp gluten free flour or starch Optional
Directions
- Sauté oil, onion, garlic, bell pepper, celery for 5’minutes on sauté setting, until softened and fragrant.
- Add spices and mix again for 1 minute.
- Add remaining ingredients (minus salt and pepper). Mix together.
- Place lid on pressure cooker then place setting on pressure cook high for 12 minutes.
After cooking. Add 1/2 tsp to 1 tsp sea salt or kosher salt to taste. Black Pepper to taste - Stir and Keep warm.
- Important: Don't add extra salt to lentil gumbo while pressure cooking because it can ruin texture of lentils.
- Once ready to serve into bowls, garnish with red pepper flakes, jalapeños, and fresh cilantro. Since the cauliflower rice is added to the instant pot, you don't need to serve this over rice. See notes for other options.
For this instant pot lentil gumbo version, I did not add a roux, but feel free to do so. Just make the roux in another pot first before adding it too instant pot.
See notes For Quick Stove Top Directions
Recipe Notes
Notes:
For Stove Top Directions:
1. Heat a dutch pan over medium heat. Add the oil and gluten free starch or flour. Stir or whisk together until a roux is formed. Around 10 minutes to 15 minutes. Be sure not to let it burn. It should turn a light brown caramel color.
2. Next add your onions, celery, bell pepper, and garlic. Sauté until fragrant, about another 5 minutes, whisking frequently. Add the remaining ingredients, minus the tomato sauce and salt/pepper.
3. Bring to a quick boil then reduce to low and simmer for 20 minutes or until lentils are cooked through.
4. Add your tomato sauce the Last 5 minutes of cooking, stir together and keep warm. Season with kosher/salt and pepper to taste. Adding too much salt to lentils while cooking can ruin texture, so adjust salt content after cooked.
5. Serve into bowls and garnish with jalapeño and cilantro. *Optional* Since the cauliflower rice is added to the pot to thicken, you don't need to serve this over rice, but you can and it's just as tasty! Or serve over additional cauliflower rice (cooked) to keep it light.
Estimated Nutrition Per Serving:
230-250 calories; 4 to 5 grams of fat, .05 gram saturated fat, 400 - 450 mg sodium, 38-40 grams of carbohydrates, 8 grams of fiber, 6-8 grams of sugar, 12 to 13 grams of protein. 24% Iron
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Bonus Nerdy nutrition fact about lentils :
Did you know that Lentils are one of the most alkaline plant protein sources? Which is important for balancing the body’s pH level!
What’s your favorite dish to add lentils too? Stock up and add them to all the stews!! Deliciously Nutritious ya’ll!
And if you’re looking for a another great instant pot recipe that’s hearty and healthy, check out Green Healthy Cooking Instant Pot Chicken and Rice! It’s on my list to make next!
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Cheers!
Instant Pot recipes are THE BEST. I haven’t cooked with lentils in a while, but I’m thinking I need to get them back in my life!
Love how hearty this vegan gumbo is. And oh my gosh, I still have yet to try an instant pot?!
Genius way to use pulses!!
Healthy and comforting, my favorite combo!
So in love with this gumbo! I think you made it on IG stories yesterday and I was curious about the recipe. I’ve never made gumbo and I don’t own an Instant Pot. 2 things to change about my life this week! Gorgeous photography as usual!
I think I need to put an Instant Pot on my Christmas wish list! Love this vegan take on a gumbo! So comforting!
This gumbo looks absolutely delicious Lindsay. It’s one of my husband’s favorites!
It’s getting cold here, so the cravings are setting in for warm and cozy meals like this! Love it! 🙂
Ok I REALLY need to get on this Instant Pot train. I think I’m the last person on the planet without one! This stew looks perfect for being cozy in Utah!
I think you should come visit utah and we can make this!
Love the IP. This sounds so great!
so much goodness going on here!! Love the flavors 🙂
I didn’t start cooking with lentils until a year or two ago and I really like them 🙂
do you have an instant pot yet? you will love cooking all the beans/pulses in there!!
This looks so cozy! I’m with you… the weather affects my appetite too… and I’m all about the warm soups/stews/etc. lately.
I need to try this!
I love this! It is snappy indeed!
I knew you’d love that!
Hooray for flavorful, comforting dishes like this!
Yes indeed friend!
I love the way you represent it its really awesome <3
I can’t wait to try this!!!
It is SO true that there is nothing quite like a bowl of warm piping soup that can just fill the tummy right up and make you sleep so well; I LOVE the Instant pot for making those soups so quickly.
Just because California winters aren’t THAT cold doesn’t mean I won’t be trying this for myself 🙂
For sure! Still cozy and delish in that mild weather
Visit California one day. You will NEVER live another day without sun. Anyways, this lentil gumbo looks absolutely incredible! I bet that it tastes soooooo comforting!
Did you let the pressure release naturally or did you turn the knob to venting and quickly release the pressure? I looooove my instant pot! Thanks for the recipe!
Both work but I did quick release to check on lentils.
My husband found this recipe and made it for me as I work late a couple nights a week. It was a hit with us, so I made it for Sunday family dinner. Everyone loved it, so I made it for a plant-based meet up today. 5 stars. Thanks you.
Oh I am so glad Jennifer! It’s a fav here too
I used red lentils and quick release for pressure and the lentils were still hard. Any tips?
I think my recipe plugin reverted back to old version without the updates. I would try slow release, add 1 cup more broth, or go a little longer. 15- 18 minutes or so. Does that help?