3 Qt Instant Pot Vegan Recipes for Quick Healthy Meals

Cooking vegan meals doesn’t have to be complicated or time-consuming, especially when you have a trusty 3-quart Instant Pot by your side. This compact multi-cooker is perfect for whipping up nutritious and delicious plant-based dishes that satisfy your cravings and nourish your body.

Whether you’re new to vegan cooking or a seasoned pro looking for fresh ideas, these three Instant Pot vegan recipes are designed to inspire your culinary creativity and streamline your mealtime routine.

From hearty stews to vibrant grain bowls and comforting soups, these recipes make the most of simple ingredients and the Instant Pot’s pressure-cooking magic. You’ll discover how easy it is to prepare meals that are bursting with flavor, rich in nutrients, and perfect for any day of the week.

Let’s dive into these wholesome dishes that celebrate the best of vegan cooking with the convenience of your 3-quart Instant Pot!

Why You’ll Love This Recipe

These 3 Instant Pot vegan recipes are ideal for anyone who wants fast, flavorful, and fuss-free meals. The 3-quart size is perfect for singles, couples, or small families, offering just the right portion size without leftovers.

Each recipe uses whole, natural ingredients that provide balanced nutrition and vibrant taste.

Pressure cooking not only speeds up the cooking process but also helps retain more nutrients compared to traditional cooking methods. Plus, the Instant Pot offers a one-pot solution that minimizes cleanup, making these recipes perfect for busy weeknights or lazy weekends alike.

Whether you’re in the mood for a comforting chili, a savory quinoa bowl, or a creamy coconut curry, these recipes will become staples in your vegan meal rotation.

Ingredients

Recipe 1: Instant Pot Vegan Lentil Chili

• 1 cup dry brown lentils, rinsed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced (any color)
• 1 can (14 oz) diced tomatoes
• 1 cup vegetable broth
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 1 tbsp olive oil

Recipe 2: Instant Pot Quinoa & Chickpea Bowl

• 3/4 cup quinoa, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup vegetable broth
• 1 cup chopped kale
• 1/2 cup diced carrots
• 2 tbsp tahini
• Juice of 1 lemon
• 1 tsp garlic powder
• Salt and pepper, to taste

Recipe 3: Instant Pot Creamy Coconut Curry

• 1 cup diced sweet potatoes
• 1 cup cauliflower florets
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• 2 tbsp red curry paste (check for vegan)
• 1 tbsp olive oil
• Fresh cilantro, for garnish
• Salt and pepper, to taste

Equipment

• 3-quart Instant Pot or similar electric pressure cooker
• Cutting board and knife
• Measuring cups and spoons
• Wooden spoon or silicone spatula
• Mixing bowls (optional for prepping)

Instructions

Recipe 1: Instant Pot Vegan Lentil Chili

1. Set your Instant Pot to “Sauté” mode. Add olive oil, diced onion, and bell pepper. Cook for 3-4 minutes until softened.
2. Add minced garlic, chili powder, cumin, and smoked paprika. Stir and cook for another 1 minute until fragrant.
3. Add rinsed lentils, diced tomatoes (with juice), and vegetable broth. Stir to combine, scraping any bits from the bottom.
4. Close the lid, set the valve to sealing, and pressure cook on “Manual” for 15 minutes.
5. When done, carefully perform a quick release. Open the lid, stir, and season with salt and pepper to taste.

Recipe 2: Instant Pot Quinoa & Chickpea Bowl

1. Place rinsed quinoa, chickpeas, vegetable broth, diced carrots, and kale into the Instant Pot.
2. Secure the lid and set to pressure cook on “Manual” for 1 minute. It will take some time to come to pressure.
3. Once cooking is complete, allow a 10-minute natural pressure release, then carefully release any remaining pressure.
4. Open the lid and fluff the quinoa with a fork. In a small bowl, whisk tahini, lemon juice, garlic powder, salt, and pepper.
5. Drizzle the tahini dressing over the quinoa and chickpea mixture. Toss gently and serve.

Recipe 3: Instant Pot Creamy Coconut Curry

1. Turn on “Sauté” mode and heat olive oil. Add onion, garlic, and ginger. Cook until fragrant and softened, about 3 minutes.
2. Stir in red curry paste and cook for 1 minute.
3. Add sweet potatoes, cauliflower, coconut milk, and vegetable broth. Stir well to combine.
4. Seal the lid and pressure cook on “Manual” for 5 minutes.
5. Allow a natural pressure release for 10 minutes, then quick release any remaining steam.
6. Open the lid, stir, and season with salt and pepper. Garnish with fresh cilantro before serving.

Tips & Variations

Use dried herbs and spices generously to boost flavor without extra calories.

Tip: For even more protein, add cubed tofu or tempeh to the quinoa bowl after cooking.

Substitute sweet potatoes with butternut squash or pumpkin in the coconut curry for a seasonal twist.

Feel free to swap brown lentils for green or red lentils in the chili, adjusting cooking times slightly.

Nutrition Facts

Serving Suggestions

These vegan dishes pair beautifully with simple sides or toppings to enhance texture and flavor. For the lentil chili, try serving with a side of warm, crusty bread or over steamed rice for a filling meal.

The quinoa and chickpea bowl is fantastic topped with sliced avocado, toasted nuts, or a sprinkle of nutritional yeast for a cheesy flavor without dairy.

The creamy coconut curry shines when paired with jasmine rice or quinoa, plus a side of steamed greens such as bok choy or kale. Adding a squeeze of fresh lime and chopped cilantro adds brightness.

For more vegan inspiration, check out our Blackstone Lo Mein Recipes or try the refreshing Bobo’S Lemon Poppyseed Oat Bar Recipe as a healthy snack.

Conclusion

These 3 Instant Pot vegan recipes prove that plant-based cooking can be quick, easy, and incredibly satisfying. With wholesome ingredients, vibrant flavors, and minimal cleanup, you can enjoy nourishing meals any day of the week.

The 3-quart Instant Pot is especially convenient for small households or meal prep, ensuring your portions are just right without waste.

Whether you’re a busy professional, a student, or simply looking to add more vegan meals into your routine, these recipes offer delicious solutions to keep you energized and inspired. Don’t forget to experiment with different veggies and spices to make each dish your own.

Happy cooking!

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