Recipes of Stephanie Searor, MS RD LDN RYT-200

Registered dietitian

Dietitian passionate about helping people fall back in love with their bodies and their relationship with food


Instant-Pot Lentil Soup

Friday, August 09, 2019
Total time
1 hour
Preparation time
20 minutes

Delicious soup that can be prepared in a flash, thanks to the wonders of a pressure cooker! If you don't have one, no worries. You can make this soup on the stove, it will just take a little longer to cook the lentils.

or2 tablespoons of oil, olive, salad or cooking (27 g)
or1 large unit of onions, raw (150 g)
or6 large stalks (11"-12" long) of celery, raw (384 g)
or2 large units (7-1/4" to 8-/1/2" long) of carrots, raw (144 g)
or3 cloves of garlic, raw (9 g)
or1 tsp of salt, table (6 g)
or1 tsp, ground of spices, pepper, black (2 g)
or4 cups of soup, SWANSON, vegetable broth (880 g)
or4 bottles (8 fl oz) of beverages, water, tap, municipal (948 g)
or2 cups of lentils, raw (384 g)
or1 cup of tomatoes, crushed, canned (242 g)
or2 cups of kale, raw (42 g)
or1/2 cup of coriander (cilantro) leaves, raw (8 g)
or2 units yields of lemon juice, raw (96 g)
If you're using an Instant Pot; turn on the "saute" setting (or, if you're cooking on the stove in a soup pot, turn on the heat to medium-high), and add the olive oil, onion, celery, carrots, garlic, salt and pepper, and cook for 5-7 minutes, until the vegetables begin to get soft.
Once the vegetables are soft, add the broth, water, lentils, and tomatoes. If using the Instant Pot, cover with the lid and turn on the "pressure" setting. Adjust to "high pressure", and set the timer for 45 minutes. Make sure the toggle is set to "sealing" and not "venting". If cooking on the stove, add the broth, water, lentils, and tomatoes. Cover the pot, turn the heat down to medium-low and simmer for at least two hours, until the lentils are cooked through, adding additional water/stock if needed.
Once the soup is finished cooking, if using the Instant Pot, CAREFULLY release the steam until the lid can be opened. If cooking on the stove, remove from heat. Add the chopped kale, cilantro, lemon juice, and any additional salt and pepper to taste. Stir to combine, and serve!
Nutritional information
Per 100 gPer portion (332 g)% DRI
Energy59 kcal195 kcal10 %
Fat1 g3 g5 %
Fatty acids, total saturated0 g1 g3 %
Cholesterol0 mg0 mg0 %
Sodium179 mg594 mg25 %
Carbohydrate10 g32 g11 %
Sugars1 g4 gremove
Fiber2 g6 g25 %
Protein3 g11 gremove