Pot Pie Soup in the Instant Pot
Creamy vegan pot pie soup with frozen mix vegetables, potato, tofu pieces. Vegan, gluten free, oil free, low sodium.
Equipment
- Pressure cooker
- Blender
Ingredients
- 1 yellow onion diced
- 3 celery stalks diced
- 3 garlic cloves minced
- 1 russet potato diced
- 4 cups veggie broth low sodium
- 1 lb. frozen vegetable medley peas, green beans, carrots, corn
- 1 package vegan Gardein chick'n strips diced OR use 1 block extra firm tofu drained and pressed torn into pieces
- 1 tsp dried thyme
- 1/2 tsp celery salt omit if making salt free
- 1 bay leaf
- 3/4 cup raw sunflower seeds or sub raw cashews
- 1 cup plain unsweetened plant milk I use TJ's soy milk
- 1 tbsp corn starch
- salt and pepper to taste
Instructions
- 1. Press "saute" on Instant Pot. Once it has heated up add onion and cook for a few minutes until lightly browned. Splash in 1-2 tbsp water or broth to prevent sticking.
- 2. Add in the celery and garlic and cook for 3-4 minutes until soft, stirring occasionally. Splash in 2 tbsp more water to prevent burning.
- 3. Add in potato, veggie broth, frozen veggies, chicken or tofu, spices and stir.
- 4. Put the lid on. Set valve to "sealing". Press cancel on saute. Press manual/ pressure cook and set the timer for 1 minute. When the timer goes off do a 10 minute natural release.
- 5. In the meantime make the sunflower cream. In a blender add the sunflower seeds, milk and corn starch. Blend on high until completely smooth. (You can sub sunflower seeds for raw cashews.) (Use sunflower butter or cashew butter if you don't have a blender and whisk together with the milk and corn starch.)
- 6. After the 10 minute natural release is up, release the rest of the pressure manually by turning the valve to venting. Put the Instant Pot back on saute and return soup to a simmer. Pour in the cream and stir well. After a few minutes press cancel on saute. Soup will thicken as it cools. Taste the broth and adjust salt/ pepper levels. Serve with vegan biscuits.
Notes
pot pie soup
Substitutions:
You can either use your favorite brand of vegan chicken cut into pieces or extra firm tofu drained, pressed for 10 minutes and torn or cut into pieces.
Instead of raw sunflower seeds, you can use cashews for an even creamier flavor.
If you don't have a blender you can use cashew or almond butter whisked with 1 cup milk or water and corn starch to make the vegan cream.
Adjust salt level to your taste preferences. You can omit completely if following a salt free diet. This recipe is not very salty so add more if it tastes too bland to you.
To reheat this recipe add in additional broth to thin it out. It will thicken up as it sits in the fridge.
Calories per serving (using tofu)- 342. Protein- 15g. Carbs- 36g. Fat- 16g. Sodium- 375mg. Fiber- 8.3g.
Calcium- 131mg. Iron- 4.2mg. Zinc- 1.8mg. Vitamin E- 9.4mg.