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Instant Pot Quinoa Lentil Cabbage Roll Soup in a bowl with a spoon in it
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5 from 4 votes

Quinoa Lentil Cabbage Roll Soup

This easy vegan Instant Pot quinoa, lentil, cabbage soup gives all the flavors of a cabbage roll in a fraction of the time. Just fill the pot, cook & eat! This recipe is also gluten free, low in calories and carbs as well as very healthy!
Course Main Course, Soup
Cuisine American
Prep Time 5 minutes
Cook Time 7 minutes
Servings 6 people
Calories 166.08kcal

Equipment

  • Instant Pot

Ingredients

To ground to a paste

To make the soup

  • 1 tbsp avocado oil
  • 1 tsp Mustard seeds
  • 1 tsp Asafoetida
  • 1 tsp Turmeric
  • 1 tbsp Curry Powder
  • 2 cups Cabbage shredded
  • 1/4 cup Green Peas
  • 1/2 cup Tur Dal
  • 1/2 cup Quinoa
  • Salt
  • 3 and 1/3 cups water

Instructions

  • Do try this hearty and comforting soup recipe. But first wash quinoa under running water and then soak it for 30 minutes in a bowl. Also soak tur dal (lentils) for 30 minutes in a different bowl.
  • Turn on the Instant Pot in saute mode and add avocado oil.
  • Add mustard seeds and once they begin to crackle, add asafoetida.
  • Prepare a coarse paste of coconut, cilantro, dried red chillies and cumin seeds. Add this to the pot along with 1/3 cup of water. Saute for 40 seconds.
  • Then add turmeric powder and curry powder. Mix and saute for 30 more seconds.
  • Add shredded cabbage, soaked lentils, green peas and soaked quinoa to the pot.
  • Add water and stir it all together. Add salt as needed.
  • Turn off the Instant Pot and select Manual mode.
  • Cover with the lid, Set the valve to seal position and cook in manual mode for 7 minutes.
  • Once done, release pressure naturally for 5 minutes. Then release the pressure manually.
  • Garnish with chopped cilantro and its ready.
  • Serve warm

Notes

  • This recipe can also be made on a stovetop. You can substitute quinoa with any other grain like rolled oats, kasha or brown rice. When using quinoa, before soaking it, always wash it in running water for at least 2 minutes to remove any bitterness. Use any variety of lentils in this recipe.
  • I use avocado oil for cooking. You can use any cooking oil or ghee to make this recipe. Skip asafoetida/hing to make it gluten-free. Use freshly grated, shredded or desiccated coconut in the recipe. Use any curry powder available to you. You can decide the consistency of the soup based on your personal preference. Add broth or water to thin the soup. Add a tablespoon of cornflour in 3-4 tablespoons of water, mix till there are no lumps and add it to the soup to thicken it. 
  • Once you make it, it stays good in the fridge for 4-5 days. It lasts in the fridge up to a week, and it freezes well too.

Nutrition

Calories: 166.08kcal | Carbohydrates: 23.14g | Protein: 7.31g | Fat: 5.4g | Saturated Fat: 1.8g | Sodium: 16.29mg | Potassium: 332.59mg | Fiber: 7.73g | Sugar: 1.88g | Vitamin A: 183.07IU | Vitamin C: 12.05mg | Calcium: 39.27mg | Iron: 2.93mg