Gluten FreeDairy FreeLow Carb

This full flavored, quick and easy Instant Pot gluten free lentil soup is going to fill your tummy without breaking the bank!

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Instant Pot Gluten Free Lentil Soup

I love to indulge in eating lentils on occasion. I normally have a mixed diet of keto and paleo, but man oh man do I enjoy having some occasional lentils!

Add in a warm soup and the Instant Pot? I’m totally sold!

At the time of writing this, winter is in full swing and soups are just so comforting and cozy. And the Instant Pot is my new favorite friend!

So, this soup is more than worth stepping outside my keto and paleo box. I mean, it is still low carb and gluten free like everything else you’ve come to expect from me.

Totally worth it! A gourmet soup that won’t break the bank!

Gluten Free Lentil Soup

How to Make Gluten Free Lentil Soup

You’ll want to make sure you’ve rinsed your lentils.

Gluten Free Lentil Soup - Lentils

Turn the Instant Pot to saute mode and add the coconut oil to heat.

Gluten Free Lentil Soup - lentils


Saute the onions for several minutes until softened and lightly brown. Add the garlic and cook for about 30 seconds. Add the spices and mix them with the onion and garlic mixture.

Gluten Free Lentil Soup

Pour in the stock, lentils, and tomatoes. 

Gluten Free Lentil Soup

Close the Instant Pot lid and make sure the sealing valve is closed. 

Turn the Instant Pot to soup mode for 15 minutes. (The total time to get to pressure and release was about 25 minutes)

Once the cooking cycle is complete, do a quick release for the steam.

Gluten Free Lentil Soup

Carefully open the Instant Pot and stir in the full-fat coconut milk.

Gluten Free Lentil Soup

The soup is ready to enjoy. 

Optional: garnish with parsley.

Do I Need to Rinse the Lentils?

Yes, I would highly recommend rinsing your lentils. Sometimes there can be little rocks mixed in with the lentils and when you rinse and sift them, it makes it easier to spot them and pick them out!

Don’t go breaking a tooth accidentally! Now, it is rarer today than what it used to be, but it is still a good practice to get into!

Gluten Free Lentil Soup

Do You Have To Soak Lentil Before Cooking in an Instant Pot

No, you do not need to soak them before adding them to the Instant Pot.

As noted above though, make sure to rinse them and do a quick survey to make sure they are free of small rocks.

What Are the Health Benefits of Lentils

While some may avoid lentils due to the fact that they are legumes, according to Healthline, lentils have quite a few health benefits![1]

First of all they are about 25% protein and are therefore and excellent source of protein. They are also an excellent source of iron as well.

Studies have shown that lentil may protect your heart – which is awesome.

Now with the good comes the bad. Lentils do contain “antinutrients” which can affect the absorption of other nutrients. I certainly wouldn’t go eating lentils for breakfast, lunch and dinner – but they are perfectly acceptable, healthy and nutritious to have on occasion!

Gluten Free Lentil Soup

What to Eat with Lentil Soup

You can’t eat soup by itself! Well, I mean, you can – but it just isn’t as much fun! Here are a few low carb, gluten free side dishes that I love eating with soup.

Low Carb Flatbread

Low Carb Irish Soda Bread

Focaccia Flax Bread

Other Gluten Free Dinner Recipes From The Gluten Free Option

Instant Pot Paleo Vegan Sweet Potato Soup

Sweet Potato Hash

Broiled Flank Steak

Chicken Piccata

Instant Pot Gluten Free Lentil Soup (Vegan Option)

Gluten Free Lentil Soup

This full flavored, quick and easy Instant Pot gluten free lentil soup is going to fill your tummy without breaking the bank!

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Ingredients

  • 1 cup lentils (rinsed)
  • 1/2 cup onion (finely diced)
  • 1- 14 ounce can rire roasted tomatoes
  • 1 quart of stock - chicken or vegetable
  • 3 cloves garlic, minced
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt (more to taste later, if needed)
  • 1 teaspoon ground cumin
  • 2 teaspoons coconut oil
  • 1/2 cup coconut milk (full fat)

Instructions

  1. Turn the Instant Pot to saute mode and add the coconut oil to heat.
  2. Saute the onions for several minutes until softened and lightly brown. Add the garlic and cook for about 30 seconds. Add the spices and mix them with the onion and garlic mixture.
  3. Pour in the stock, lentils, and tomatoes. 
  4. Close the Instant Pot lid and make sure the sealing valve is closed. 
  5. Turn the Instant Pot to soup mode for 15 minutes. (The total time to get to pressure and release was about 25 minutes)
  6. Once the cooking cycle is complete, do a quick release for the steam.
  7. Carefully open the Instant Pot and stir in the full-fat coconut milk.
  8. The soup is ready to enjoy. 
  9. Optional: garnish with parsley.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 201Total Fat: 10gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 18mgSodium: 428mgCarbohydrates: 18gNet Carbohydrates: 14gFiber: 4gSugar: 5gProtein: 12g

Nutrition is calculated using a third party plug-in. It is best to always validate!

Reference

[1] https://www.healthline.com/nutrition/lentils

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