So, are you looking for some protein and fiber? This healthy and low fat meal has a bunch of protein and fiber thanks to a load of beans and lentils spiced with thyme and rosemary. The yams add a creamy texture, the rice some texture, and everything gets pulled together. And the great thing about this recipe is it is so simple to make that you can have a meal ready in no time for the entire family. Or double it, and portion out leftovers for the rest of the week. I enjoyed this for several lunches after the fact, and it held up perfectly when reheating.
The garnishes though absolutely set this dish apart. The bright lime contrasts with the stew of the lentils, beans and yams with that earthy rosemary. Adding a bed of arugula adds the perfect amount of texture (and of course, a big nutritional benefit, too). The toughness of the arugula leaves holds up to this heated dish. And they compliment each other perfectly.
If you are new to plant based, you might want to grab some digestive enzymes (aka Beano) before this meal. But it's worth it!
Rosemary Lentils, Beans, and Yams (Instant Pot)
- 4 cups water
- 1 1/2 cups brown rice
- 1 cup brown lentils
- 1 cup navy beans pre-soaked or quick-soaked
- 1 cup yams
- 2 Tbsp rosemary
- 1.5 Tbsp thyme
- 3 Tbsp garlic minced
- 1/2 cup onion white or yellow
- 1 Tbsp garlic minced
- 1 Tbsp low sodium vegetable broth optional, as needed
- Lime juice
- Vegan parmesan Homemade or purchased
- In your instant pot, saute the onions in the vegetable broth (or water, or dry) and garlic. First heat the broth on medium and satue the onion for about 4 minutes until translucent then add the garlic for another 30 seconds.
- Add the rest of the ingredients to your pressure cooker, and stir it well.
- Close the lid, and seal the vent of your pressure cooker. Set the cooker for 23 minutes, and cook at high pressure on the manual setting.
- Release the pressure naturally.
- Serve and season as desired. I garnished mine with a little bit of lime and vegan parmesan.
You can use different types of lentils for this dish, but do know that this will affect the texture as they all cook differently.
You can use white beans or even pinto beans for this recipe.
The yam can be substituted with sweet potato or regular potatoes (such as yukon gold or russet).
Spinach, kale, or any other tough and hearty green will work well with this stew piled on top in place of arugula.
Using a slow cooker / Crock Pot instead of Instant Pot
You can cook this recipe in the slow cooker or crock pot if you do not have a pressure cooker such as the Instant Pot. Simply add all of the ingredients (optionally sautéing the onions beforehand). Give it a good stir, and then cook on low for 7-8 hours, or on high for 4-5 hours.
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