7 day vegan instant pot challenge with recipes 7 Day Vegan Instant Pot Challenge With Easy Recipes

Embarking on a 7 day vegan Instant Pot challenge is a fantastic way to jumpstart a healthier lifestyle without sacrificing flavor or convenience. Whether you’re a seasoned vegan or just curious about plant-based eating, this challenge offers a delicious variety of meals that are quick to prepare using your Instant Pot.

From hearty stews to vibrant grain bowls, each recipe is designed to nourish your body and simplify your week. The Instant Pot’s pressure cooking technology ensures that even the toughest ingredients become tender and full of flavor in minutes.

This blog post will guide you through seven days of wholesome vegan recipes that will inspire your taste buds and make meal prep a breeze!

Ready to transform your week with easy, satisfying, and nutrient-packed meals? Let’s dive into this flavorful journey, one Instant Pot recipe at a time.

Why You’ll Love This Recipe

This 7 day vegan Instant Pot challenge is perfect for anyone looking to save time, eat clean, and enjoy a variety of plant-based meals. The Instant Pot allows you to cook dishes quickly without losing nutrients or taste.

Each recipe is balanced with protein, fiber, and essential vitamins to keep you energized throughout the day. Plus, these meals are budget-friendly, easy to customize, and great for meal prep.

You’ll find comfort in familiar flavors and excitement in trying new combinations of wholesome ingredients. By the end of this challenge, you’ll not only have a repertoire of delicious vegan dishes but also a newfound appreciation for convenient, healthy cooking.

Ingredients

• Day 1: 1 cup dried lentils, 1 can diced tomatoes, 1 onion, 2 cloves garlic, 4 cups vegetable broth, 1 tsp cumin, 1 tsp smoked paprika
• Day 2: 2 cups quinoa, 1 zucchini, 1 bell pepper, 1 cup chickpeas, 2 tbsp olive oil, 1 lemon, salt and pepper
• Day 3: 1 sweet potato, 1 can black beans, 1 cup corn, 1 tsp chili powder, 1/2 tsp cayenne, 3 cups vegetable broth
• Day 4: 1 cup brown rice, 1 block tofu (14 oz), 1 cup broccoli florets, 1/4 cup soy sauce, 2 cloves garlic, 1 tbsp ginger, 1 tbsp sesame oil
• Day 5: 3 cups butternut squash, 1 onion, 2 cloves garlic, 1 tsp curry powder, 4 cups coconut milk, 1 cup chickpeas
• Day 6: 2 cups whole wheat pasta, 1 jar marinara sauce (24 oz), 1 cup mushrooms, 1 tbsp olive oil, fresh basil for garnish
• Day 7: 1 cup split peas, 2 carrots, 2 celery stalks, 1 onion, 4 cups vegetable broth, 1 tsp thyme, 1 bay leaf

Equipment

• Instant Pot or any electric pressure cooker
• Cutting board and sharp knife
• Measuring cups and spoons
• Mixing bowls
• Wooden spoon or silicone spatula
• Colander for rinsing grains and beans

Instructions

Day 1: Hearty Lentil Stew

1. Rinse 1 cup dried lentils under cold water and drain.
2. Chop 1 onion and mince 2 cloves garlic.
3. Select the “Sauté” function on your Instant Pot. Add a splash of olive oil, then sauté the onion and garlic until translucent, about 3 minutes.
4. Add the lentils, 1 can diced tomatoes, 4 cups vegetable broth, 1 tsp cumin, and 1 tsp smoked paprika.
5. Seal the lid and cook on high pressure for 15 minutes.
6. Allow natural pressure release for 10 minutes, then quick release any remaining pressure.
7. Stir and season with salt and pepper to taste. Serve warm.

Day 2: Quinoa Veggie Bowl

1. Rinse 2 cups quinoa thoroughly.
2. Chop 1 zucchini and 1 bell pepper into bite-sized pieces.
3. Add quinoa and 3 cups water to the Instant Pot. Seal and cook on high pressure for 1 minute.
4. Quick release pressure and fluff quinoa with a fork.
5. Toss cooked quinoa with chopped veggies, 1 cup canned chickpeas, 2 tbsp olive oil, juice of 1 lemon, salt, and pepper.
6. Serve warm or chilled as a salad.

Day 3: Spicy Sweet Potato Chili

1. Dice 1 sweet potato into cubes.
2. Drain and rinse 1 can black beans and 1 cup corn.
3. Add sweet potato, beans, corn, 1 tsp chili powder, 1/2 tsp cayenne, and 3 cups vegetable broth to the Instant Pot.
4. Cook on high pressure for 10 minutes.
5. Release pressure naturally for 10 minutes, then quick release.
6. Season with salt and pepper. Serve topped with fresh cilantro if desired.

Day 4: Tofu and Broccoli Stir Fry

1. Press and cube 14 oz tofu.
2. Chop 1 cup broccoli florets and mince 2 cloves garlic and 1 tbsp ginger.
3. Add 1 cup brown rice and 1 1/4 cups water to the Instant Pot. Cook on high pressure for 22 minutes.
4. Quick release pressure and fluff rice.
5. Set Instant Pot to “Sauté” mode. Add 1 tbsp sesame oil, garlic, and ginger. Sauté for 1 minute.
6. Add tofu, broccoli, and 1/4 cup soy sauce. Stir and cook for 3-4 minutes until broccoli is tender.
7. Serve tofu stir fry over brown rice.

Day 5: Creamy Butternut Squash Curry

1. Peel and cube 3 cups butternut squash.
2. Chop 1 onion and mince 2 cloves garlic.
3. Add squash, onion, garlic, 1 tsp curry powder, 4 cups coconut milk, and 1 cup chickpeas to the Instant Pot.
4. Cook on high pressure for 8 minutes.
5. Quick release pressure and stir well.
6. Serve with steamed rice or naan bread.

Day 6: Instant Pot Vegan Pasta

1. Add 2 cups whole wheat pasta, 1 jar marinara sauce, 3 cups water, and 1 cup sliced mushrooms to the Instant Pot.
2. Stir to combine, seal lid, and cook on high pressure for 5 minutes.
3. Quick release pressure carefully.
4. Stir pasta and sauce together. Drizzle with 1 tbsp olive oil and garnish with fresh basil.
5. Serve hot and enjoy!

Day 7: Split Pea Soup

1. Rinse 1 cup split peas.
2. Chop 2 carrots, 2 celery stalks, and 1 onion.
3. Add split peas, vegetables, 4 cups vegetable broth, 1 tsp thyme, and 1 bay leaf to the Instant Pot.
4. Cook on high pressure for 20 minutes.
5. Allow natural release for 10 minutes, then quick release remaining pressure.
6. Remove bay leaf, season with salt and pepper, and serve warm.

Tips & Variations

Always rinse grains and legumes before cooking to remove excess starch and impurities.

Customize spice levels by adding more or less chili powder and cayenne to suit your taste.

For extra protein, add hemp seeds or pumpkin seeds as toppings to salads and bowls.

Try swapping chickpeas for kidney beans or cannellini beans in recipes to keep things interesting.

Use frozen vegetables if fresh ones are out of season; just adjust cooking times slightly.

Leftovers can be stored in airtight containers for up to 4 days or frozen for longer.

Nutrition Facts

Serving Suggestions

• Pair the lentil stew with warm, crusty whole grain bread for a comforting meal.
• The quinoa veggie bowl is delicious topped with avocado slices and a sprinkle of nutritional yeast.
• Serve the spicy sweet potato chili with a dollop of vegan sour cream or cashew cream.
• Tofu stir fry pairs beautifully with steamed jasmine rice or brown rice noodles.
• Enjoy the butternut squash curry over fragrant basmati rice or with soft vegan naan.
• Vegan pasta can be enhanced with fresh arugula or a sprinkle of toasted pine nuts.
• The split pea soup is perfect with a side salad or garlic bread for dipping.

Don’t forget to check out other exciting recipes for more inspiration. If you’re interested in hearty breakfast ideas, try our Breakfast Wellington Recipe.

For a comforting meaty option (non-vegan), see the Braised Pork Ribs With Radish Recipe. Or explore more vegan delights with our Blackstone Lo Mein Recipes.

Conclusion

Taking on the 7 day vegan Instant Pot challenge is a rewarding way to embrace plant-based eating with minimal fuss and maximum flavor. Each recipe has been crafted to provide balanced nutrition, ease of preparation, and delicious variety.

Whether you’re cooking for yourself or your family, the Instant Pot simplifies meal prep and lets you enjoy wholesome dishes throughout the week. With a combination of legumes, grains, vegetables, and vibrant spices, this challenge can help you discover new favorites and boost your confidence in the kitchen.

Give your body the nourishment it deserves with these easy, tasty, and satisfying vegan meals. Happy cooking!

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