Instant Pot Buckwheat Minestra

5.0
(1)
1 Review
2 Photos

My husband and I eat soup at every supper. This is a vegan soup that I make at least 3 times a month. We love it that much. It makes a large quantity. I usually freeze half. During fall and winter, I use pumpkin or butternut squash. In the summer, I use green zucchini. I add lots of flavorful ingredients, so we never add salt.

Submitted by Buckwheat Queen
Updated on February 15, 2023
Prep Time:
30 mins
Cook Time:
30 mins
Additional Time:
10 mins
Total Time:
1 hr 10 mins
Servings:
8
Yield:
8 servings
Jump to Nutrition Facts

Ingredients

  • 2 tablespoons extra-virgin olive oil

  • 4 carrots, diced

  • 1 medium onion, diced

  • ½ red bell pepper, diced

  • 1 celery stalk, diced

  • ½ bunch flat-leaf parsley, chopped

  • 1 large clove garlic, minced

  • ½ cup raw buckwheat groats

  • ½ cup red lentils

  • 3 ½ small (3 ounce) potatoes, diced

  • 1 medium zucchini, cubed

  • ½ (12 ounce) package green beans, trimmed and cut into bite-sized pieces

  • 5 cups low-sodium vegetable broth

  • ¼ cup prepared hummus

  • 1 tablespoon sambal oelek (chile paste)

  • 1 pinch salt and ground black pepper to taste

  • 4 tablespoons nutritional yeast

Directions

  1. Turn on a multi-functional pressure cooker (such as Instant Pot) and select Saute function. Add oil. Cook and stir carrots, onion, bell pepper, celery, parsley, and garlic until vegetables are fragrant and onion is translucent, about 8 minutes. Turn off Saute function.

  2. Add buckwheat and lentils; mix to coat with the oil and vegetables. Add potatoes, zucchini, and green beans. Pour in broth; stir to mix. Close and lock the lid. Select high pressure according to manufacturer's instructions; set timer for 10 minutes. Allow 10 to 15 minutes for pressure to build.

  3. Release pressure using the natural-release method according to manufacturer's instructions, 10 to 40 minutes. Open lid and stir in hummus and sambal oelek. Season with salt and pepper. Divide soup among 8 bowls. Top each with 1/2 tablespoon nutritional yeast. Serve warm.

Tips

If you don't have sambal oelek, use Sriracha or any chile sauce.

Nutrition Facts (per serving)

215 Calories
5g Fat
36g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 215
% Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 5%
Sodium 232mg 10%
Total Carbohydrate 36g 13%
Dietary Fiber 10g 34%
Total Sugars 5g
Protein 9g 19%
Vitamin C 34mg 37%
Calcium 53mg 4%
Iron 3mg 14%
Potassium 726mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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