# Instant Pot Lentil and Sweet Potato Stew for Fiber-Rich Meal Prep > Hearty, plant-forward Instant Pot stew packed with fiber from brown lentils and sweet potatoes, brightened with lemon and spinach. This one-pot vegan recipe pressure-cooks to a thick, comforting stew that’s perfect for batch-cooking lunches and weeknight dinners. Canonical URL: https://www.topshelf.recipes/recipes/instant-pot-lentil-sweet-potato-stew-fiber-rich-meal-prep ## Author Jake Woods https://www.topshelf.recipes/chef/jake-woods Published: June 21, 2026 Last Updated: September 23, 2026 ## About This Recipe 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. ## Recipe Information - Prep Time: 15 minutes - Cook Time: 59 minutes - Total Time: 74 minutes - Servings: 3 - Difficulty: Easy - Category: Instant Pot ## Ingredients ### Sauté the aromatics - 1 tbsp extra-virgin olive oil - 1 medium yellow onion, chopped - 4 cloves garlic cloves, minced - 2 medium carrots, peeled and diced ### Add lentils, sweet potato, tomatoes and broth - 1 1/2 cups brown lentils, rinsed - 2 medium sweet potatoes, peeled and diced - 1 can (14.5 oz) canned diced tomatoes - 4 cups low-sodium vegetable broth - 1 tbsp spice blend (ground cumin, smoked paprika, turmeric, salt & black pepper) ### Finish and adjust seasoning - 4 cup (packed) baby spinach (packed) - 1 lemon lemon, juiced ## Instructions ### 1. Prep the ingredients Peel and dice the sweet potatoes and carrots, finely chop the onion, and mince the garlic. Rinse the brown lentils under cold water and drain; open the canned diced tomatoes and measure the vegetable broth, spice blend, spinach, and lemon so everything is ready. ### 2. Sauté the aromatics Select Sauté on the Instant Pot and add the olive oil. When hot, add the chopped onion, minced garlic and diced carrots and cook, stirring often, until the onion is translucent and the carrots begin to soften, about 5–7 minutes. ### 3. Add lentils, sweet potato, tomatoes and broth Add the rinsed brown lentils, diced sweet potatoes, canned diced tomatoes with their juices, vegetable broth, and the spice blend to the pot. Stir thoroughly, scraping the bottom to deglaze so nothing is stuck, and make sure ingredients are evenly distributed. ### 4. Pressure cook Cancel Sauté, secure the Instant Pot lid and set it to High pressure for 12 minutes. Note the pot will take about 8–12 minutes to reach pressure; after the cook time allow a 10-minute natural release, then carefully quick-release any remaining pressure before opening. ### 5. Finish and adjust seasoning Stir in the baby spinach and let it wilt into the hot stew, about 1–2 minutes. Mash a few sweet potato pieces against the side of the pot for a thicker texture, then stir in the lemon juice and taste; adjust salt and pepper as desired. ### 6. Portion and store for meal prep Divide the stew into airtight containers (about 1 to 1 1/4 cups per serving). Cool slightly before refrigerating for up to 5 days or freezing for up to 3 months; reheat in the microwave or on the stove until warmed through. ## Nutrition Estimated nutrition per serving (about 1¾ cups): - Calories: 639 kcal - Protein: 31.3 g - Carbohydrates: 115.1 g - Fat: 8.5 g - Saturated Fat: 1.7 g - Trans Fat: 0 g - Fiber: 17.3 g - Sugar: 14.2 g - Added Sugars: 0 g - Cholesterol: 4 mg - Sodium: 1211 mg - Potassium: 1600 mg - Calcium: 211 mg - Iron: 9.8 mg - Vitamin D: 0 mcg ## Tips ### 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 and 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. ## Notes ### Storage and 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. ### Serving Suggestions 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. ## Related Recipes and Guides - [Instant Pot Strawberry Jam](https://www.topshelf.recipes/recipes/instant-pot-strawberry-jam) - [Instant Pot Swedish Meatballs in Creamy Gravy](https://www.topshelf.recipes/recipes/instant-pot-swedish-meatballs-creamy-gravy) - [Snake River Farms Beef Tallow Instant Pot Braised Short Ribs](https://www.topshelf.recipes/recipes/snake-river-farms-beef-tallow-instant-pot-braised-short-ribs) - [Instant Pot Beef Stew — Tender Chuck in 45 Minutes](https://www.topshelf.recipes/recipes/instant-pot-beef-stew-tender-chuck-45-min) - [Instant Pot Red Lentil Dal](https://www.topshelf.recipes/recipes/instant-pot-red-lentil-dal-coconut-turmeric) - [Instant Pot Top Round Roast for Tender Sliced Roast Beef](https://www.topshelf.recipes/recipes/instant-pot-top-round-roast-tender-sliced-roast-beef) - [Summer Weeknight Grilling Playbook: 4-Week Rotating Meal Plan with Quick Seasonal Recipes, Make‑Ahead Sides & Grill‑First Desserts](https://www.topshelf.recipes/articles/summer-weeknight-grilling-playbook-4-week-plan) - [Gluten-Free Weeknight Grilling Plan](https://www.topshelf.recipes/articles/gluten-free-weeknight-grilling-plan) - [Low-Fat Grill Swaps for Big Flavor](https://www.topshelf.recipes/articles/low-fat-grill-swaps-big-flavor)