Disabled Kitchen Recipe: Instant Pot Daal Stew

Disabled Kitchen Recipe: Instant Pot Daal Stew

My Instant Pot Daal Stew is a warm mix of red lentils, potatoes, carrots, celery, green beans, onions, and spices. It’s one of my favourite stews from my teen years. My recipe is a bit on the medium-high spice size. If you think it will be too spicy for you, make my ginger/garlic masala without the serrano peppers and cut back on the amount of cayenne pepper you add.

This recipe does take some effort as there are multiple cooking phases but it is well worth it!

If you are going to pressure can it, can it at 11 pounds pressure for one hours, adjusting as needed for altitude. You can also freeze this recipe. When you freeze or jar this recipe, it will get very thick because of the starch from the daal and potatoes. Just add a bit of water when reheating if you don’t want it to be so thick.

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Instant Pot Daal Stew

My Instant Pot Daal Stew is a warm mix of red lentils, potatoes, carrots, celery, beans, onions, and spices.
Course Soup
Cuisine Indian
Author Jules Sherred
Prep Time 20 minutes
Cook Time 10 minutes
Natural Release 15 minutes
Total Time 45 minutes
Servings 6 500 mL jars
Calories 327kcal

Equipment

  • 6 quart Instant Pot
  • Measuring cups
  • Measuring spoons
  • Sieve
  • Knife or food processor with dicing blade
  • Cutting Board
  • Wooden Spoon
  • Canning equipment if jarring

Ingredients

  • 2 tbsp coconut oil (You can substitute for ghee or extra virgin olive oil)
  • 1 medium yellow onion (diced)
  • 1 large russet potato (diced)
  • 1/2 cup carrot (diced)
  • 1 cup celery (diced)
  • 1 cup frozen green beans (cut)
  • 1 tbsp ginger/garlic masala
  • 1 tbsp thana jeeroo
  • 1 1/2 tsp sea salt
  • 1 tsp garam masala
  • 1 tsp cayenne pepper
  • 1 tsp turmeric
  • 4 cups water
  • 2 cups dried red lentils (rinsed)
  • 2 cups water

Instructions

  • Turn the Instant Pot onto sauté. When hot, add the oil and onions. Sauté until the tips are lightly brown, about 2 minutes.
  • Add the potato, carrot, celery, and green beans. Sauté until the green beans start to defrost. About 2 minutes.
  • Add the ginger/garlic masala, thana jeeroo, sea salt, garam masala, cayenne pepper, and turmeric. Sauté for 2 minutes.
  • Press "cancel". Add 4 cups of water and scrape off all the good stuff from the bottom (deglaze). Add the lentils. Put on the lid. Cook at high pressure for 2 minutes. Natural release for 5 minutes then quick release.
  • After the pressure has been released, add 2 cups of water. Stir well so that the lentils don't stick to the bottom. Put on the lid. Cook for another 2 minutes. Natural release for 10 minutes then quick release any remaining pressure.

Notes

If you are going to pressure can: 11 pounds of pressure for 1 hour, adjusting for altitude.

Nutrition

Nutrition Facts
Instant Pot Daal Stew
Amount Per Serving (500 mL)
Calories 327 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg0%
Sodium 624mg27%
Potassium 1010mg29%
Carbohydrates 53g18%
Fiber 21g88%
Sugar 4g4%
Protein 18g36%
Vitamin A 2158IU43%
Vitamin C 12mg15%
Calcium 77mg8%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

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Jules Sherred
hello@disabledkitchenandgarden.ca

Jules Sherred is a gender noncomforming autistic disabled trans man. He has lupus with many secondary disorders, including but not limited to, psoriatic arthritis in every joint, fibromyaligia, irritable bowel syndrome, chronic migraines, and antiphospholipid syndrome -- a bleeding and clotting disorder. He also has Complex Post Traumatic Stress Syndrome (C-PTSS). He has found great physical and psychological relief in Instant Pot-ting and AeroGarden-ing. After coming up empty trying to find disability resources, written by disabled people, on how to create a disability-friendly kitchen and garden that has multiple benefits, he decided to take matters in his own hands by sharing what he has learned.

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