3 Qt Instant Pot Recipes Vegetarian for Easy Healthy Meals

Instant Pots have revolutionized the way we cook, especially for busy vegetarians looking for quick, nutritious, and flavorful meals. The 3-quart Instant Pot is the perfect size for small families, singles, or couples who want to whip up delicious vegetarian dishes without wasting food or spending hours in the kitchen.

Whether you’re a seasoned Instant Pot user or just starting, these recipes will inspire you to create hearty, wholesome meals packed with vibrant vegetables, legumes, and grains.

In this post, we’ll explore three fantastic 3 qt Instant Pot vegetarian recipes that are easy to prepare, full of taste, and perfect for any day of the week. From a comforting lentil stew to a flavorful quinoa and vegetable pilaf, and a creamy coconut chickpea curry, you’ll find something to satisfy your cravings and nourish your body.

Let’s dive into these recipes and discover why your 3 qt Instant Pot should become your new best kitchen companion!

Why You’ll Love This Recipe

These 3 qt Instant Pot vegetarian recipes are designed with convenience, nutrition, and taste in mind. Each recipe:

• Uses simple, wholesome ingredients that you can find at any grocery store.
• Is quick to prepare with minimal hands-on time thanks to the Instant Pot’s pressure cooking magic.
• Yields perfectly cooked meals with rich flavors and satisfying textures.
• Is ideal for meal prepping or feeding a small household with minimal waste.
• Is vegetarian and easily adaptable for vegan or gluten-free diets.

These recipes will help you enjoy healthy eating without stress or complicated steps, making your weeknight dinners or weekend lunches a breeze.

Ingredients

Recipe 1: Instant Pot Lentil & Vegetable Stew

• 1 cup green or brown lentils, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 cup diced tomatoes (canned or fresh)
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish (optional)

Recipe 2: Quinoa & Roasted Vegetable Pilaf

• 1 cup quinoa, rinsed
• 1 cup butternut squash, diced
• 1 cup zucchini, chopped
• 1 red bell pepper, diced
• 1 small red onion, chopped
• 2 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1/4 cup toasted pine nuts (optional)

Recipe 3: Creamy Coconut Chickpea Curry

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 can (14 oz) coconut milk
• 1 cup diced tomatoes (canned or fresh)
• 2 teaspoons curry powder
• 1 teaspoon turmeric
• 1 teaspoon garam masala
• Salt and pepper to taste
• 1 tablespoon vegetable oil
• Fresh cilantro for garnish

Equipment

• 3-quart Instant Pot or similar electric pressure cooker
• Measuring cups and spoons
• Cutting board and knife
• Wooden spoon or silicone spatula
• Colander (for rinsing lentils and quinoa)
• Optional: Mixing bowls for prepping ingredients

Instructions

Recipe 1: Instant Pot Lentil & Vegetable Stew

1. Turn on the Instant Pot and set it to “Sauté.” Add olive oil and sauté the onions, garlic, carrots, and celery for about 3-4 minutes, until softened.
2. Add the lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper. Stir well to combine.
3. Close the lid and set the valve to sealing. Cook on “Manual” or “Pressure Cook” high pressure for 15 minutes.
4. Allow for natural pressure release for 10 minutes, then carefully quick release any remaining pressure.
5. Open the lid, stir the stew, and adjust seasoning if needed. Garnish with fresh parsley before serving.

Recipe 2: Quinoa & Roasted Vegetable Pilaf

1. Set the Instant Pot to “Sauté” and heat olive oil. Add the diced onion and cook until translucent, about 3 minutes.
2. Add the butternut squash, zucchini, and red bell pepper, and sauté for another 2 minutes.
3. Stir in the rinsed quinoa, dried thyme, garlic powder, salt, and pepper.
4. Add vegetable broth, then close the lid and seal the valve.
5. Cook on high pressure for 1 minute, then allow a natural pressure release for 10 minutes.
6. Carefully open the lid, fluff the quinoa with a fork, and stir in toasted pine nuts if using.

Recipe 3: Creamy Coconut Chickpea Curry

1. Set Instant Pot to “Sauté” and heat the vegetable oil. Add onions, garlic, and ginger, cooking until fragrant and soft, about 3-4 minutes.
2. Add curry powder, turmeric, and garam masala, stirring for 1 minute to toast the spices.
3. Add chickpeas, diced tomatoes, and coconut milk. Stir to combine.
4. Close the lid, seal the valve, and cook on high pressure for 5 minutes.
5. Quick release the pressure, open the lid, and stir. Season with salt and pepper to taste.
6. Garnish with fresh cilantro and serve warm.

Tips & Variations

“For extra depth of flavor, try sautéing the spices before adding liquids in the curry recipe.”

• Make it vegan: All these recipes are naturally vegan or can be adapted by skipping optional garnishes like cheese or yogurt.
• Mix up the veggies: Use seasonal vegetables or what you have on hand for the pilaf and stew.
• Add heat: Include fresh chili peppers or red pepper flakes for a spicy kick.
• Use dried chickpeas: If preferred, soak dried chickpeas overnight and adjust cooking time for the curry accordingly.
• Batch cooking: These recipes store well in the fridge for up to 4 days and freeze beautifully for up to 3 months.

Nutrition Facts

Serving Suggestions

These vegetarian Instant Pot dishes pair beautifully with a variety of sides to complete your meal:

• Serve the lentil stew with warm crusty bread or over steamed brown rice for a filling comfort meal.
• The quinoa pilaf is perfect alongside a light green salad or roasted asparagus — check out our Blackstone Asparagus Recipe for a quick side.
• The coconut chickpea curry shines when served with basmati rice or naan bread. For a refreshing drink to balance the spices, try a Blueberry Mule With Blueberry Vodka Recipe mocktail version.

Conclusion

Cooking vegetarian meals in a 3 qt Instant Pot is a game-changer for anyone looking to enjoy delicious, healthy dishes without spending all day in the kitchen. These three recipes showcase the versatility and ease of pressure cooking, letting you savor hearty lentils, vibrant quinoa, and creamy coconut chickpeas in under an hour.

Plus, the compact size of the 3 qt Instant Pot means less food waste and perfect portions for smaller households.

With simple ingredients and straightforward steps, you can confidently prepare meals that nourish both body and soul. Don’t hesitate to customize these dishes to your taste, and explore other recipes on our site for more inspiration.

For instance, if you love hearty meals, check out our Bread And Gravy Recipe or if you’re interested in more plant-based ideas, browse our Blackstone Lo Mein Recipes.

Happy cooking and enjoy your nutritious Instant Pot meals!

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