College-Friendly, Gluten-free, MealsAmy BaruchOctober 23, 2026Red lentils, Onion, Garlic, Tomato paste, Smoky paprika, Coriander, Cumin, Carrots, Celery, Vegetable stock, Roasted tomatoes, Fresh herbs, LemonComment

Red Lentil Soup with Dried Shitakes (InstantPot)

Fall is almost here and it’s time for soup. Lentils and other legumes are my go-to meat alternative . I only eat meat on occasion, and find complex vegetarian meals very satisfying. Carrots and lemons are refrigerator staples, and onions and garlic are stored in dry and dark storage bags to increase their shelf life . I encourage folks to stock their pantry with essentials like common dried spices, stocks, tubes or cans of tomato paste, and dried lentils (all types).

Legumes can create a creamy, satisfying soup without cream because the lentils naturally thicken and enrich the broth. Layering flavor through sautéing, blooming spices, cooking tomato paste, and finishing with acid (lemon) allows a healthy dish to taste complex without relying on excess salt or fat. Lentils are an inexpensive, shelf-stable ingredient that can help make plant-forward meals both practical and nutritionally dense.

This recipe was tweaked from an old William Sonoma recipe and adapted for the InstantPot.

QUANTITY AND INGREDIENTS

SOUP

3 tablespoons olive oil, divided, plus more for drizzling

1 large onion, chopped medium dice

5 garlic cloves, peeled and crushed

2 Tbsp double-concentrated tomato paste

1 Tbsp smoky paprika

1 tsp ground coriander

1 tsp ground cumin

¼ tsp chili flakes or ground cayenne, more to taste

1 tsp kosher salt

1/4 tsp freshly ground black pepper

2 medium-sized carrots, peeled and roughly chopped into 1/4 inch dice

2 stalks celery or 1/2 large fennel, roughly chopped, medium dice

1 large bay leaf

2 quarts low sodium vegetable broth (prefer Better Than Bouillon Base reconstituted)

1 14.5 ounce can fire roasted tomatoes

1 1/2 cup dried red lentils, RINSED and DRAINED well (just prior to adding to pot)

2 Tbsp freshly squeezed lemon juice, more to taste

for garnish:

4 tablespoons fresh mint, chiffonade

1/2 cup dried and seasoned shitake mushrooms (from Costco)

SPECIAL EQUIPMENT

6 quart InstantPot

PREPARE YOUR MIS EN PLACE

1. Read and reread the recipe. Divide tasks amongst team members.

2. Gather all the ingredients and necessary equipment.

**PREPARING THE SOUP**

1. Put the InstantPot on SAUTÉ setting to moderate to high heat. When hot, add 2 Tbsp olive oil followed by onion. Cook until the onion is translucent, 4-5 minutes. Add garlic and cook for another 1-2 minutes. Push vegetables off to the side.

2. Add 1 Tbsp olive oil opposite onions and garlic, then to the oil add the tomato paste, paprika, cumin, coriander, chili flakes,and cook for 30-60 seconds. Careful not to burn. Then mix in the vegetables. Add 1 tsp salt and ¼ tsp pepper. Stir for another 1-2 minutes.

3. Add broth, can of tomatoes, lentils, and bay leaf. Stir again for a minute.

4. Press CANCEL on InstantPot. Cover and seal InstantPot. Press PRESSURE COOK setting on HIGH for 12 minutes and cook. Allow for a NATURAL RELEASE for 5 minutes, then VENT if needed to completely release pressure.

5. Add the lemon juice. Remove bay leaf. Use an immersion blender, regular blender, or a food processor to purée all (my preference) or half of the soup depending on how you like it. If soup is too thick, additional water or stock. Add additional kosher salt and pepper to taste. If the soup is hot when pureeing in a blender or food processor, DO NOT fill more than 1/2-3/4 full. Otherwise you will be wearing hot liquid.

6. When ready to serve, reheat and plate, finish with mushrooms fresh and mint. Drizzle with good quality olive oil.

NUTRITION HIGHLIGHTS

1. Plant protein: Red lentils provide a substantial source of plant-based protein.

2. High in fiber: Lentils support digestive health, satiety, and steadier blood-glucose response.

3. Rich in folate and minerals: Lentils contribute folate, iron, potassium, magnesium, and other micronutrients.

4. Vegetable-dense: Onion, garlic, carrots, celery or fennel, tomatoes, and herbs increase phytonutrients and overall nutrient density.

5. Healthy fats: Olive oil provides primarily monounsaturated fat and helps carry fat-soluble flavors from spices.

6. Lower-sodium approach: Using low-sodium broth allows better control of total salt while still building flavor with aromatics, spices, tomato paste, lemon, and herbs.

7. Plant-forward meal: Lentils make the soup satisfying enough to serve as a main course without requiring meat.

TECHNIQUES

1. Rinse and drain lentils with cold water (after measuring quantity desired), and then sort to remove dirt, small stones and other debris. Rinsing also removes indigestible carbohydrates called oligosaccharides that cause gas and bloating.

2. Pressure cooking: The Instant Pot quickly tenderizes lentils and vegetables while preserving moisture and concentrating flavor.

3. Natural release: Allowing several minutes of natural pressure release reduces splattering and gives the lentils additional time to soften. 4. With all 6-quart InstantPot recipes, it is critical to have at least 1 cup of thin liquid to build pressure. Some foods may release liquid, such as tomatoes or other vegetables. Other foods may absorb liquid, such as pasta, beans, and lentils. Not enough liquid will result in a BURN warning. If you do get this message, immediately turn off the pot, carefully release pressure, open the lid, and check the pot. You will likely need to add water and deglaze some bits stuck to the bottom.

5. Adjust the spice mix to your palate. In this recipe you will be toasting the spices (blooming) and tomato paste in oil (carmelizing) briefly along side the onion and garlic mixture. Cooking paprika, cumin, coriander, and chili briefly in oil releases fat-soluble aromatic compounds and deepens flavor. Avoid burning by only cooking 30-60 seconds.

6. The original recipe called for bacon. I feel that the soup has a great mouthfeel and umami. The mushrooms add more umami, fiber, and protein, without the saturated fat.

7. Building a flavor base: Sautéing onion first develops sweetness and creates the foundation of the soup.

8. Adding garlic later: Garlic cooks more quickly than onion, so adding it later helps prevent burning.

9. Puréeing: Blending part or all of the soup creates a creamy texture without cream or other added saturated fat.

10. Finishing with acid: Lemon juice added at the end brightens the soup and balances its earthy, savory flavors.

11. Finishing with fresh herbs and olive oil: Mint and a drizzle of olive oil add freshness, aroma, and contrast just before serving.

SKILLS TO PRACTICE

1. Chopping onions, carrots, and celery or fennel into reasonably even pieces.

2. Organizing ingredients with mise en place before cooking.

3. Using the Instant Pot SAUTÉ function before PRESSURE cooking.

4. Blooming spices without scorching them.

5. Cooking tomato paste to develop flavor.

6. Rinsing and draining lentils before cooking.