Instant Pot Wild Rice Lentil Soup

Name: Instant Pot Wild Rice Lentil Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6 servings
Ingredients: 1 medium onion (chopped); 2 ribs organic celery (sliced); 2 cups carrots (chopped); 1 tsp fennel seed; 1 cup organic wild rice (dry, rinsed); 1 cup brown or green lentils (dry, rinsed); 1 tbsp fresh thyme (minced); 2 bay leaves (whole); 1 tsp garlic powder; 2 tsp onion powder; 6 cups vegetable broth (unsalted, preferably homemade); 2 cups organic tomato sauce (BPA-free can); 1 tbsp organic apple cider vinegar; 2 cups organic kale (stems removed, leaves chopped); salt (optional) to taste; ground black pepper (optional) to taste; crushed red pepper flakes (optional) to taste; nutritional yeast (optional) to taste

Nichole Dandrea-Russert, MS, RDN

3 years ago

Yields6 ServingsPrep Time20 minsCook Time30 minsTotal Time50 mins

Ingredients

1 medium onion (chopped)

2 ribs organic celery (sliced)

2 cups carrots (chopped)

1 tsp fennel seed

1 cup organic wild rice (dry, rinsed)

1 cup brown or green lentils (dry, rinsed)

1 tbsp fresh thyme (minced)

2 bay leaves (whole)

1 tsp garlic powder

2 tsp onion powder

6 cups vegetable broth (unsalted, preferably homemade)

2 cups organic tomato sauce (BPA-free can)

1 tbsp organic apple cider vinegar

2 cups organic kale (stems removed, leaves chopped)

salt (optional) to taste

ground black pepper (optional) to taste

crushed red pepper flakes (optional) to taste

nutritional yeast (optional) to taste

Directions

Set the Instant Pot to sauté mode for 5 minutes. Add the onion, celery, carrots, and fennel seeds. Sauté the veggies for 5 minutes, stirring occasionally.

Add the rice, lentils, thyme, bay leaves, garlic powder, onion powder, vegetable broth, tomato sauce, and apple cider vinegar. Stir to combine.

Secure the lid on top. Set the pressure cooker to high and time for 30 minutes.

Allow the pressure to release naturally, or slow-release for 10 minutes then quick-release the remaining pressure.

Carefully remove the lid (use caution with the steam!) and stir in the kale.

Taste and adjust seasoning, adding salt and pepper to taste.

Divide between bowls and sprinkle with red pepper flakes and nutritional yeast, if desired.

Chef's Notes

Substitutions
Substitute brown, red, or black rice for wild rice.

For the onion, use white, yellow, or red. Or use shallots in place of onion.

Use split peas in place of lentils.

Substitute another leafy green, like collards or Swiss chard, in place of kale.

Slow-cooker instructions
Add all ingredients to a slow cooker and cook on low for 6 hours or high for 3 hours.

Stovetop instructions
Heat a large stockpot on medium-high heat. Add the onions, celery, carrots, and fennel seeds. Cook until the onions are translucent, about 3–4 minutes. Add 1–2 tablespoons of water as needed to deglaze the pot. Add the remaining ingredients, from the wild rice to the apple cider vinegar. Stir well and bring to a boil. Cover, reduce heat to simmer, and cook until the rice and lentils are tender, about 30 minutes. Once they’re tender, remove the soup from heat and stir in the kale. Taste and adjust for seasoning or salt and pepper. If you prefer your soup more broth-based and less thick then you may need to add 1–2 cups of water or vegetable broth to reach the desired consistency. Garnish with red pepper flakes and nutritional yeast, if desired.

Storage
Store leftovers in an airtight container in the refrigerator for up to seven days or freeze for up to three months.