Corn lentil chowder made in the Instant Pot! Super creamy, filling and nutrient packed meal with lots of veggies, fiber and protein rich red lentils.
INGREDIENTS
Chowder ingredients
- 1 onion diced
- 2 celery stalks diced
- 4 garlic cloves minced
- 4 oz mushrooms diced
- 4 carrots diced
- 1 cup dry red lentils, rinsed and sorted
- 4 cups veggie broth, low sodium
- 1/2 tsp turmeric
- 1.5 tsp dry thyme
- 1/4 tsp ground black pepper
- 1/4 tsp crushed red pepper flake
- 3 tsp Bragg’s liquid aminos or 1/4 tsp salt, adjust to your taste
For the cream sauce-
- 1/2 cup raw cashews
- 3/4 cup water
Add in at the end of cooking-
- 3 cups chopped kale
- 1.5 cups frozen organic sweet corn
INSTRUCTIONS
- 1. Heat up the Instant Pot on saute mode and cook the onion, celery, mushrooms and garlic for a few minutes til soft. Splash in veggie broth or water to prevent sticking.
- 2. Add in the rest of the chowder ingredients list and stir.
- 3. Put on the lid and turn the valve to the sealing position. Pressure cook for 10 minutes with a 20 minute natural release at the end.
- 5. At the end of the natural release take off the lid and stir in the corn and chopped kale.
- 4. In a high powered blender add the cashews and water and blend for a minute until smooth and creamy. Pour cashew cream into the soup and stir to combine. Serve warm with some crackers or toasty bread.
Corn Lentil Chowder in the Instant Pot
Onion, carrots, mushrooms, red lentils, kale, corn, veggie broth, thyme, turmeric
Equipment
- Instant Pot or other brand electric pressure cooker
- high powdered blender to blend up the cream sauce
Ingredients
Chowder ingredients
- 1 onion diced
- 2 celery stalks diced
- 4 garlic cloves minced
- 4 oz mushrooms diced
- 4 carrots diced
- 1 cup dry red lentils, rinsed and sorted
- 4 cups veggie broth, low sodium
- 1/4 tsp turmeric
- 1.5 tsp dry thyme
- 1/4 tsp ground black pepper
- 1/4 tsp crushed red pepper flake
- 3 tsp Bragg's liquid aminos or 1/4 tsp salt, adjust to your taste
For the cream sauce-
- 1/2 cup raw cashews
- 3/4 cup water
Add in at the end of cooking-
- 3 cups chopped kale
- 1.5 cups frozen organic sweet corn
Instructions
- 1. Press "sauté" on the Instant Pot. Once it has heated up, add in the onions, celery, mushrooms and garlic and cook for 3-4 minutes til softened. Add in the carrots and stir. Splash in 1 tbsp of water to prevent sticking as needed.
- 2. Add in the rest of the ingredients in the chowder ingredients list and stir.
- 3. Put on the lid and turn the valve to the sealing position. Press "cancel" to turn off sauté mode, then press "manual" or "pressure cook" and adjust the time to 10 minutes. Do a natural release for about 15- 20 minutes once the time is up, then release the pressure the rest of the way.
- 5. Take off the lid and stir in the corn and chopped kale.
- 4. In a high powered blender add the cashews and water and blend for a minute until smooth and creamy. Pour cashew cream into the soup and stir to combine. Serve warm with some crackers or toasty bread.
Notes
This recipe can be made on the stove top by simmering the onion, mushrooms, carrots, garlic, lentils, veggie broth water and spices together on the stove top in a big pot for about 30 minutes until the lentils are cooked. Stir in the kale, frozen corn and cream sauce at the end.
I make most of my recipes lower sodium, so you may have to adjust the salt content in this recipe to be to your taste.
If you divide this soup into 8 portions it has:
395 calories per serving
23 grams protein
8 grams fat
50 grams net carbs
4.1 grams zinc
7.6 grams iron
234 mg sodium
187 grams folate
1062 iu alpha- carotene
2656 iu beta- carotene
1003 iu lutein+zeaxanthin
