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So, are you looking for some protein and fiber? This healthy and low fat meal has a bunch of protein and fiber thanks to a load of beans and lentils spiced with thyme and rosemary. The yams add a creamy texture, the rice some texture, and everything gets pulled together. And the great thing about this recipe is it is so simple to make that you can have a meal ready in no time for the entire family. Or double it, and portion out leftovers for the rest of the week. I enjoyed this for several lunches after the fact, and it held up perfectly when reheating.
The garnishes though absolutely set this dish apart. The bright lime contrasts with the stew of the lentils, beans and yams with that earthy rosemary. Adding a bed of arugula adds the perfect amount of texture (and of course, a big nutritional benefit, too). The toughness of the arugula leaves holds up to this heated dish. And they compliment each other perfectly.
If you are new to plant based, you might want to grab some digestive enzymes (aka Beano) before this meal. But it’s worth it!
Rosemary Lentils, Beans, and Yams (Instant Pot)
This simple low fat and oil free recipe has a bunch of protein and fiber from beans and lentils spiced with thyme and rosemary. The yams add a creamy texture, and the rice pulls it all together.
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Course: Main Course
Cuisine: American, Comfort Food, Fusion
Keyword: brown lentils, green lentils, limes, navy beans, onions, sweet potatoes, yam
Prep Time: 10 minutes minutes
Cook Time: 1 hour hour
Total Time: 1 hour hour 10 minutes minutes
Servings: 8 Servings
Calories: 281kcal
Author: Jen deHaan
Ingredients
Saute
- 1/2 cup onion white or yellow
- 1 Tbsp garlic minced
- 1 Tbsp low sodium vegetable broth optional, as needed
Optional toppings
- Lime juice
- Vegan parmesan Homemade or purchased
- Arugula
Instructions
In your instant pot, saute the onions in the vegetable broth (or water, or dry) and garlic. First heat the broth on medium and satue the onion for about 4 minutes until translucent then add the garlic for another 30 seconds.
Add the rest of the ingredients to your pressure cooker, and stir it well.
Close the lid, and seal the vent of your pressure cooker. Set the cooker for 23 minutes, and cook at high pressure on the manual setting.
Release the pressure naturally.
Serve and season as desired. I garnished mine with a little bit of lime and vegan parmesan.
Nutrition Facts
Rosemary Lentils, Beans, and Yams (Instant Pot)
Amount per Serving
Calories
281
% Daily Value*
Fat
1
g
2
%
Saturated Fat
g
%
Trans Fat
g
Polyunsaturated Fat
g
Monounsaturated Fat
g
Cholesterol
mg
%
Sodium
12
mg
1
%
Potassium
609
mg
17
%
Carbohydrates
55
g
18
%
50
%
Sugar
1
g
1
%
Protein
11
g
22
%
Vitamin A
150
IU
3
%
Vitamin C
9.1
mg
11
%
Calcium
73
mg
7
%
Iron
3.6
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe? Customized it?Let us know how it was in the comments!
Substitutions
You can use different types of lentils for this dish, but do know that this will affect the texture as they all cook differently.
You can use white beans or even pinto beans for this recipe.
The yam can be substituted with sweet potato or regular potatoes (such as yukon gold or russet).
Spinach, kale, or any other tough and hearty green will work well with this stew piled on top in place of arugula.
Using a slow cooker / Crock Pot instead of Instant Pot
You can cook this recipe in the slow cooker or crock pot if you do not have a pressure cooker such as the Instant Pot. Simply add all of the ingredients (optionally sautéing the onions beforehand). Give it a good stir, and then cook on low for 7-8 hours, or on high for 4-5 hours.
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Jen deHaan
Owner at Plant Based Recipe
Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University's Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.
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About Post Author
Jen deHaan
Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University’s Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.
See author's posts
About Jen deHaan
Jen is a plant-based nutrition enthusiast and vegan living in British Columbia, Canada. She has over 20 years experience in software, graphics, and art, including many years in Silicon Valley corporations. Jen completed the Developing Healthy Communities graduate program at Tufts University's Friedman School of Nutrition Science and Policy. Jen really likes dogs and dancing too.
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