This Vegan Instant Pot Teff Vegetable Soup is gluten-free, soy-free, and has no oil added. It gets protein from teff, the world’s smallest grain! Another bonus is you probably have everything in your pantry and freezer right now.

Instant Pot Vegetable Soup for the Win!

I love cooking in my electric pressure cooker all year, but there’s something awesome about a big bowl of brothy vegetables. Add in some teff and it’s even hardier.

What is Teff?

Teff is a tiny grain that’s about the size of a poppy seed. It’s naturally gluten-free and comes in red, white, or brown colors so you can coordinate them to your dish.

If you’ve eaten Ethiopian food, you had the sourdough flatbread called injera. That bread is made from teff flour.

What Can I Substitute for Teff?

I usually switch out millet or quinoa if I’m out of teff. I would sub the grains out 1:1 ratio with the same amount of liquid.

Instant Pot Vegetable Soup with Teff

Name: Instant Pot Vegetable Soup with Teff
Prep time: 10 min
Cook time: 10 min
Total time: 35 min
Yield: 6 servings
Cuisine: American
Ingredients: 1/2 cup nutritional yeast, , to taste; 1 teaspoon Italian herb mix; salt and pepper, to taste; 12 ounce frozen mixed vegetables, (carrot, corn, peas, and green beans); 1 cup chopped red cabbage; 15.5 ounce can chickpeas, drained (save liquid for baking - it's aquafaba!); 6 cups water or vegetable broth; 14.4 ounce can diced tomatoes; 1 cup tomato puree; 1 medium potato, cubed; 2 teaspoons Italian herb mix; 1/4 cup water for saute; 1 cup minced onion; 1 teaspoon minced garlic; 1/2 cup Teff

Yield: 6 servings

Prep Time: 10 minutes

Cook Time: 10 minutes

Additional Time: 15 minutes

Total Time: 35 minutes

This Vegan Instant Pot Teff Vegetable Soup recipe is perfect if you're snowed in at home or still have a few days before payday. It uses teff, frozen veggies, potato, and other pantry staples.

Ingredients

SAUTE INGREDIENTS

1/4 cup water for saute
1 cup minced onion
1 teaspoon minced garlic
1/2 cup Teff

FIRST COOK INGREDIENTS

6 cups water or vegetable broth
14.4 ounce can diced tomatoes
1 cup tomato puree
1 medium potato, cubed
2 teaspoons Italian herb mix

SECOND COOK INGREDIENTS

12 ounce frozen mixed vegetables, (carrot, corn, peas, and green beans)
1 cup chopped red cabbage
15.5 ounce can chickpeas, drained (save liquid for baking - it's aquafaba!)

BEFORE SERVING

Instructions

Use the sauté setting over normal, or medium heat, and heat the oil or water. Saute the onions until they become transparent. Then add the garlic and sauté a minute more. Add the teff and toast for about a minute.
Add the water or broth, diced tomatoes, tomato puree, and Italian herbs to your Instant Pot. Cook on high pressure for 5 minutes and carefully release the pressure manually.
Add the frozen mixed vegetables, cabbage, and chickpeas to the teff mixture. Cook on high pressure for 1 minute and let the pressure release naturally.
Stir in the nutritional yeast, oregano, salt, and pepper, then serve.