Instant Pot Pumpkin Curry
Equipment
- Instant Pot
Ingredients
- 4 cups pumpkin peeled and cubed
- 1 medium sweet potato peeled and cubed
- 2 cups yellow onion diced
- 2 cups water
- 1/2 cup red lentils rinsed and drained
- 13.5 oz can of light coconut milk
- 4 oz can of green chilies heat to taste (mild, medium or hot)
- 2 cloves garlic minced
- 2 tbsp fresh ginger peeled and grated
- 2 tbsp tomato paste
- 1 tbsp ground coriander
- 1 tbsp ground turmeric
- 1 tbsp ground cumin
- 1 tsp salt to taste
- 1/2 tsp black pepper to taste
Instructions
- Place all the ingredients into the Instant Pot and stir well to combine flavors. Under PRESSURE COOK, set it for high and and set the timer for 4 minutes (remember it takes 10-15 minutes for pressure to build),
- Once the timer goes off, use the Quick Release method (this takes about 5 minutes). Carefully open and remove the lid.
- Stir up the soup and adjust seasoning to taste.
Notes
Serve with cooked brown rice, quinoa or cauliflower rice.
Nutrition with Essential Amino Acids
Nutrition Facts
Instant Pot Pumpkin Curry
Amount Per Serving (1 cup)
Calories 287.06
Calories from Fat 132
% Daily Value*
Fat 14.71g23%
Saturated Fat 12.68g79%
Sodium 494.78mg22%
Potassium 854.79mg24%
Carbohydrates 40.92g14%
Fiber 5.6g23%
Sugar 6.96g8%
Protein 7.74g15%
Vitamin A 12983.26IU260%
Vitamin B1 0.2mg13%
Vitamin B2 0.13mg8%
Vitamin B3 1.53mg8%
Vitamin B5 0.74mg7%
Vitamin B6 0.42mg21%
Vitamin C 16.27mg20%
Vitamin D 0µg0%
Vitamin E 1.29mg9%
Vitamin K 6.72µg6%
Calcium 87.82mg9%
Copper 0.53mg27%
Folate 61.16µg15%
Iron 6.5mg36%
Manganese 1.34mg67%
Magnesium 72.75mg18%
Phosphorus 195.3mg20%
Selenium 1.31µg2%
Zinc 1.54mg10%
Ess-Arginine 608mg
Ess-Histidine 176mg
Ess-Isoleucine 286mg
Ess-Leucine 485mg
Ess-Lysine 422mg
Ess-Methionine 84mg
Ess-Phenylalanine 344mg
Ess-Threonine 264mg
Ess-Tryptophan 79mg
Ess-Valine 360mg
* Percent Daily Values are based on a 2000 calorie diet.
