Instant Pot Meal Prep High Fiber Vegan Gluten-Free

Instant Pot Lentil and Sweet Potato Stew for Fiber-Rich Meal Prep

Name: Instant Pot Lentil and Sweet Potato Stew for Fiber-Rich Meal Prep
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Yield: 6 servings
Cuisine: American
Ingredients: 1 tbsp Extra-virgin olive oil; 1.5 cup Brown or green lentils, rinsed; 1 tbsp olive oil; 1 medium yellow onion, diced; 2 medium Sweet potato, peeled and diced; 1 medium Yellow onion, finely chopped; 1 large Yellow onion, finely chopped; 4 clove Garlic, minced; 3 clove garlic, minced; 3 clove Garlic, minced; 2 medium Carrots, peeled and diced; 2 tsp spice blend (ground cumin and smoked paprika) with salt & pepper; 2 medium Sweet potatoes, peeled and cut into 1-inch cubes; 1.5 cup brown or green lentils, rinsed; 2 medium Carrots, diced; 2 medium sweet potato, peeled and cut into 1/2-inch cubes; 1.5 cup Brown lentils, rinsed; 1 can (14 oz) Canned diced tomatoes; 1 can (15 oz) Canned diced tomatoes (with juices); 3 cup Low-sodium vegetable broth; 1 14.5 oz can diced tomatoes (14.5 oz can); 4 cup low-sodium vegetable broth; 4 cup Low-sodium vegetable broth; 1 tbsp Olive oil; 4 cup baby spinach; 1 tablespoon Spice mix: ground cumin, smoked paprika, turmeric, salt and black pepper (combined); 4 cup Baby spinach (packed); 6 cup (packed) Baby spinach (packed); 2 tsp Spice blend (ground cumin, smoked paprika, salt & black pepper); 1 lemon lemon (juice of 1)

Hearty, plant-forward Instant Pot stew loaded with fiber from brown lentils and sweet potatoes — perfect for quick meal prep. This one-pot, vegan-friendly recipe pressure-cooks to a thick, flavorful stew that reheats well for lunches and dinners all week.

0.0(0 reviews)

Prep: 15m · Cook: 18m · Total33 mins

DifficultyEasy

Serves6

AuthorJake

Instant Pot Lentil and Sweet Potato Stew for Fiber-Rich Meal Prep

This Instant Pot Lentil and Sweet Potato Stew is built around two reliable ideas: texture contrast and hands-off depth. Sweet potatoes soften into creamy pockets while brown or green lentils keep their shape and add a pleasantly toothsome bite, so each spoonful balances starch, body and a savory broth punctuated by smoked paprika and cumin. Browning the aromatics and briefly toasting the spices in the pot before adding liquid gives the stew a roasted, rounded flavor that pressure cooking alone can’t create.

It’s a pragmatic recipe for people who want fiber-forward, plant-based lunches that won’t feel repetitive. The formula — sauté, deglaze, pressure-cook, finish with greens and lemon — is forgiving, which makes it ideal for batch-cooking: the stew thickens overnight in the fridge, brightens with acid the next day, and reheats without falling apart. Small adjustments (a mash of sweet potato for creaminess, an extra pinch of smoked paprika for depth) let you tailor it to weeknight appetite or a sturdier weekend bowl.

Plan your timing

Enter your target meal time:

6:19 pm–6:25 pm→Prep the ingredients

6:25 pm–6:31 pm→Sauté aromatics

6:31 pm–6:37 pm→Add lentils, sweet potato and liquids

6:37 pm–6:43 pm→Pressure cook

6:43 pm–6:49 pm→Finish with greens and adjust seasoning

6:49 pm–6:55 pm→Portion and store for meal prep

Ingredients

Yield

Instructions

Prep the ingredients

Peel and dice the sweet potatoes and carrots, finely chop the onion, and mince the garlic. Rinse the lentils under cold water and drain; gather the canned tomatoes, broth and spice blend so everything is ready to go.

For this step

1 tbspExtra-virgin olive oil
1.5 cupBrown or green lentils, rinsed
1 tbspolive oil
1 mediumyellow onion, diced
2 mediumSweet potato, peeled and diced
1 mediumYellow onion, finely chopped
1 largeYellow onion, finely chopped
4 cloveGarlic, minced
3 clovegarlic, minced
3 cloveGarlic, minced
2 tspspice blend (ground cumin and smoked paprika) with salt & pepper
2 mediumCarrots, diced

Sauté aromatics

Select Sauté on the Instant Pot and add the olive oil. When hot, add the onion, garlic and carrots and cook, stirring, until the onion is translucent and the carrots begin to soften, about 5–7 minutes. Scrape any browned bits from the bottom so they don't trigger a burn notice.

For this step

2 mediumCarrots, peeled and diced
2 mediumSweet potatoes, peeled and cut into 1-inch cubes
1.5 cupbrown or green lentils, rinsed
2 mediumsweet potato, peeled and cut into 1/2-inch cubes
1 14.5 oz candiced tomatoes (14.5 oz can)
4 cuplow-sodium vegetable broth
1 tbspOlive oil

Add lentils, sweet potato and liquids

Add the rinsed lentils, diced sweet potato, canned tomatoes (with juices), vegetable broth and the spice blend to the pot. Stir to combine and make sure nothing is sticking to the bottom; deglaze with a little broth if needed.

For this step

1.5 cupBrown lentils, rinsed
1 can (14 oz)Canned diced tomatoes
1 can (15 oz)Canned diced tomatoes (with juices)
3 cupLow-sodium vegetable broth
4 cupLow-sodium vegetable broth
1 tablespoonSpice mix: ground cumin, smoked paprika, turmeric, salt and black pepper (combined)
2 tspSpice blend (ground cumin, smoked paprika, salt & black pepper)

Pressure cook

Cancel Sauté, seal the Instant Pot lid and cook on High pressure for 12 minutes. Allow the pressure to naturally release for 10 minutes, then carefully perform a quick release for any remaining pressure. Open the lid and stir; the lentils and sweet potato should be tender.

For this step

4 cupbaby spinach
1 lemonlemon (juice of 1)

Finish with greens and adjust seasoning

Stir in the baby spinach and let it wilt into the hot stew, about 1–2 minutes. Taste and adjust salt, pepper or a squeeze of lemon if desired; mash a few sweet potato pieces with the back of a spoon to thicken the stew for a heartier texture.

For this step

4 cupBaby spinach (packed)
6 cup (packed)Baby spinach (packed)

Portion and store for meal prep

Divide the stew into airtight containers in roughly equal portions (about 1 to 1 1/4 cups per serving). Refrigerate for up to 5 days or freeze for up to 3 months; reheat in the microwave or on the stovetop, adding a splash of broth if needed.

Tips from the kitchen

Bloom spices early

Add the spice mix to the hot oil with the garlic for 30–60 seconds to release essential oils and deepen the stew’s flavor before you add liquids.

Deglaze the pot

After sautéing, pour a splash of broth and scrape the bottom to lift browned bits so they don’t trigger a burn notice and to intensify the base.

Lentil choice matters

Use brown or green lentils — they hold their shape under pressure; red lentils will break down into a puree-like texture.

Uniform dice for even cooking

Cut sweet potatoes into roughly 1-inch cubes so they cook through at the same rate as the lentils and avoid mushy pieces.

Finish with acid and greens

Stir in spinach and lemon juice off the heat to preserve color and brightness and to sharpen the overall flavor profile.

Variations & substitutions

Hearty French lentils

Swap brown/green lentils for Puy (French) lentils and increase pressure time by 1–2 minutes for a firmer, peppery bite that stands up to robust toppings.

Smoky chipotle twist

Add one minced canned chipotle in adobo with the spices for a smoky, spicy kick; reduce smoked paprika slightly to avoid competing smokiness.

Make it stewier

For a creamier texture, mash a cup of the cooked sweet potato directly in the pot or stir in 1/3 cup coconut milk after pressure cooking.

Add bulk with grains

Stir in cooked farro, brown rice or bulgur at serving to stretch portions and add chew; don’t pressure-cook them with the lentils unless adjusting liquid and times.

Storage & make-ahead

Cool the stew to room temperature before sealing it in airtight containers to avoid condensation and sogginess. Refrigerate up to 5 days or freeze in portioned containers for up to 3 months; thaw in the fridge overnight before reheating. Reheat gently on the stove or in the microwave, adding a splash of broth or water to loosen the texture and reviving brightness with a fresh squeeze of lemon.

What to serve with it

Serve bowls over a bed of fluffy brown rice, quinoa or spooned into a warm pita for contrasting textures. Top with toasted pumpkin seeds or chopped herbs (cilantro or parsley) and a dollop of plain yogurt or tahini for creaminess. Pair with a crisp green salad or a lemony cucumber slaw and a citrus-forward white wine or herbaceous iced tea.

Frequently asked questions

Can I use red lentils instead?

Yes, but red lentils will disintegrate and create a thicker, porridge-like stew rather than distinct beans; reduce pressure time by several minutes and expect a smoother texture.

What causes an Instant Pot burn notice and how do I prevent it?

Burn notices happen when food sticks to the bottom; prevent it by properly deglazing with broth after sautéing and making sure no browned bits remain before sealing the lid.

Can I double the recipe in my Instant Pot?

You can increase quantities but avoid filling the pot above the max fill line for pressure cooking; if doubling, pick a larger model or cook in two batches to ensure safe, even cooking.

How do I thicken the stew if it’s too thin?

Simmer uncovered on Sauté to reduce liquid, or mash a cup of the cooked sweet potato into the stew to naturally thicken and add creaminess.

Can I add greens other than spinach?

Yes — sturdy greens like kale or Swiss chard work well but add them a few minutes earlier and remove tough stems; baby spinach is best for wilting quickly at the end.

About the author

Jake

Hello, I'm Jake. I started this recipe site with the idea that I hated recipe websites that overwhelm you with long stories and ads just to see plain content that's not helpful. My goal is to provide you with quality recipes, simple ideas and a fun cooking experience. There's lots of fun things to cook, and I think as you browse the site you'll find that TopShelf.Recipes is the place for quality recipes on the web.

See all recipes by Jake →

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Ingredients

6 servings

Step 1: Prep the ingredients

Extra-virgin olive oil1 tbsp
Brown or green lentils, rinsed1.5 cup
olive oil1 tbsp
yellow onion, diced1 medium
Sweet potato, peeled and diced2 medium
Yellow onion, finely chopped1 medium
Yellow onion, finely chopped1 large
Garlic, minced4 clove
garlic, minced3 clove
Garlic, minced3 clove
spice blend (ground cumin and smoked paprika) with salt & pepper2 tsp
Carrots, diced2 medium

Step 2: Sauté aromatics

Carrots, peeled and diced2 medium
Sweet potatoes, peeled and cut into 1-inch cubes2 medium
brown or green lentils, rinsed1.5 cup
sweet potato, peeled and cut into 1/2-inch cubes2 medium
diced tomatoes (14.5 oz can)1 14.5 oz can
low-sodium vegetable broth4 cup
Olive oil1 tbsp

Step 3: Add lentils, sweet potato and liquids

Brown lentils, rinsed1.5 cup
Canned diced tomatoes1 can (14 oz)
Canned diced tomatoes (with juices)1 can (15 oz)
Low-sodium vegetable broth3 cup
Low-sodium vegetable broth4 cup
Spice mix: ground cumin, smoked paprika, turmeric, salt and black pepper (combined)1 tablespoon
Spice blend (ground cumin, smoked paprika, salt & black pepper)2 tsp

Step 4: Pressure cook

baby spinach4 cup
lemon (juice of 1)1 lemon

Step 5: Finish with greens and adjust seasoning

Baby spinach (packed)4 cup
Baby spinach (packed)6 cup (packed)

Nutrition Facts

Per serving: about 4 cups

Calories655

Total Fat12.4g

Saturated Fat2.2g

Trans Fat0g

Polyunsaturated Fat4.7g

Monounsaturated Fat3.2g

Total Carbohydrates114.8g

Dietary Fiber18.5g

Total Sugars15.2g

Protein28.2g

Nutrition values are estimated from USDA ingredient data and may vary based on preparation, brands, and portion sizes. Values are provided for informational purposes only.

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