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.
Everyone loves vegan vegetable soup, and you can even freeze the leftovers for last minute meals.
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, but we’re using the whole grain in this recipe.
Teff is a great source of fiber including resistant starch which is said to help manage blood sugar.
Can I Eat Teff Raw?
You need to cook whole grain teff before you eat it. It cooks quickly, so it doesn’t take much time.
More Vegan Teff Recipes
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.
More Vegan Soup Recipes to Try
- Vegan Instant Pot Bouillon w/out Salt or Oil – perfect in every soup plus it’s inexpensive and easy to make!
- Instant Pot Vegan Tortilla Soup with Jackfruit
- Vegan Instant Pot Lentil Vegetable Soup
- Instant Pot Vegan Tomato Soup
Instant Pot Vegetable Soup with Teff
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
- 1/2 cup nutritional yeast, , to taste
- 1 teaspoon Italian herb mix
- salt and pepper, to taste
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.
Notes
No diced tomatoes in the pantry? Use 2 tablespoons tomato paste and 3/4 cup extra water in place of it.
Also freeze the extra tomato paste in 1 tablespoon blobs and stick int he freezer for later.
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Nutrition Information
Yield 6 Serving Size 1Amount Per Serving Calories 317 Total Fat 4g Saturated Fat 0g Trans Fat 0g Unsaturated Fat 2g Cholesterol 0mg Sodium 482mg Carbohydrates 59g Fiber 16g Sugar 14g Protein 18g
Kristy says
Made this using quinoa tonight, yum!!
Janet says
I prefer chopped fresh veggies and usually don\\\’t saute them first (onion, carrot, etc). How long should I cook it at hi pressure. Also, my husband can\\\’t eat cabbage. Is there a good substitute for it? Love your videos….thanks for your efforts!