Recipe Details
Ingredients
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2tablespoonsextra-virgin olive oil
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4carrots, diced
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1mediumonion, diced
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½red bell pepper, diced
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1celery stalk, diced
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½bunchflat-leaf parsley, chopped
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1large clovegarlic, minced
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½cupraw buckwheat groats
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½cupred lentils
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3 ½small (3 ounce)potatoes, diced
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1mediumzucchini, cubed
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½(12 ounce) packagegreen beans, trimmed and cut into bite-sized pieces
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5cupslow-sodium vegetable broth
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¼cupprepared hummus
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1tablespoonsambal oelek (chile paste)
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1pinchsalt and ground black pepper to taste
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4tablespoonsnutritional yeast
Cooking Directions
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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.
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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.
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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
| Full Nutrition Label | |
|---|---|
| Servings Per Recipe8 | |
| Calories215 | |
| % 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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