Instant Pot Vegetable Soup
This Instant Pot Vegetable Soup is filled to the brim with hearty vegetables, black beans, and barley. It provides the nutrition you need this winter to boost your immune system and fight off sickness plus amazing taste that will make you want to lick the bowl clean.
Ingredients
- 1 tablespoon avocado oil or olive oil
- 1 diced onion (about 1 1/2 cups)
- 1 1/2 cups diced celery
- 1 1/2 cups diced carrots
- Salt and ground black pepper (to taste)
- Pinch of red pepper flakes
- 2 garlic cloves, minced (sub: 1 teaspoon minced garlic)
- 32 ounces vegetable broth (sub: chicken broth)
- 1 (14.5-ounce) can fire-roasted diced tomatoes (sub: petite diced tomatoes)
- 1 (15-ounce) can black beans, drained and rinsed
- 1/3 cup pearl barley (gluten-free sub: 1 can chickpeas, drained and rinsed)
- 1 bay leaf
- 1 Parmesan rind (2-3 inch; Omit if making a Dairy-Free version and add 1/2 teaspoon salt.)
- 2-3 cups chopped kale (stems removed; sub: chopped baby spinach))
- Optional Toppings: grated Parmesan cheese
Instructions
- Turn on the Saute function and heat the oil. Saute the onions, celery, and carrots, stirring frequently, until the vegetables softened, about 5-7 minutes. Season with salt and black pepper, to taste, as they cook. Stir in the garlic and red pepper flakes the last 30-60 seconds. Press Cancel.
- Add the broth, tomatoes, beans, barley, bay, and Parm rind, and stir to combine.
- Lock and seal the lid. Cook for 7 minutes at high pressure and use a quick release when done. Remove the bay leaf and Parm rind (or leave the rind to add more flavor as it sits, if you want).
- Stir in the kale and let it sit for about 3 minutes, until softened. Taste and adjust salt and pepper amounts, to taste.
- Serve warm in individual bowls, and top with Parmesan cheese if desired.
Freezer Instructions
Freeze For Later:
- Method 1 (Before Cooking): Follow Steps 1-2. Transfer the uncooked soup to a gallon-sized freezer bag or round container. Seal and freeze. Tip: Place freezer bag in a bowl until frozen to freeze in the shape of the Instant Pot.
- Method 2 (After Cooking): After cooking, let the soup fully cool. Then freeze in small portions for individual meals or freeze the whole recipe in a round container or freezer bag. Tip: Place the freezer bag in a round container in the freezer until it freezes in the shape of the Instant Pot.
Prepare From Frozen:
- Method 1 (Before Cooking): Turn on the Sauté function. Sauté the frozen soup for 5 minutes to release some liquid. Press Cancel. Lock and seal the lid. Cook for 12-15 minutes at high pressure and use a quick release. Follow Steps 4-5.
- Method 2 (After Cooking): For individual portions, thaw and warm up the soup in the microwave or on the stovetop. For an entire frozen batch, drop the frozen soup block in the Instant Pot and saute for 5 minutes to release some liquid. Then, lock and seal the lid and cook at high pressure for 5 minutes with a quick release.
Notes/Tips
Dairy-Free Version: Omit the Parmesan rind and grated Parmesan at the end. Add at least 1/2 teaspoon salt.
Gluten-Free Version: Barley contains gluten, so replace this grain with 1 can of chickpeas that have been drained and rinsed.
Stovetop: You can cook this on the stove for 15-20 minutes, or until the pearl barley is tender, and stir in the kale at the end.
Where to buy Parmesan Rind: Ask at the cheese counter if you can buy a piece of rind- that is 2-3 inches long. This is the cheapest and easiest way to get your hands on this ingredient (mine was under $2). Or you can purchase a wedge of fresh Parmesan from the specialty cheese area and cut off the rind for the soup. Then, use a grater to add fresh Parm to the soup when you serve a bowl.
Nutrition
Serving: 1.5 cups | Calories: 195 kcal (10%) | Carbohydrates: 34 g (11%) | Protein: 8 g (16%) | Fat: 4 g (6%) | Cholesterol: 2 mg (1%) | Sodium: 1072 mg (47%) | Fiber: 10 g (42%) | Sugar: 7 g (8%)
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