Instant Pot Asparagus, Quinoa & Red Lentil Pilaf
May 06, 2025
Instant Pot Asparagus, Quinoa & Red Lentil Pilaf
Serves: 4–5
Total Cook Time: 30 minutes
FODMAP Rating: Medium
This protein-packed one-pot meal is the ultimate anti-inflammatory meal — loaded with fiber, plant-based protein, and fresh veggies like asparagus and peas. The smoked paprika and lemon bring depth, the turmeric is anti-inflammatory and adds brightness, while the red lentils and quinoa make it hearty and satisfying. It’s quick, nourishing, and bursting with flavor — all made effortlessly in the Instant Pot.
Ingredients:
1 cup red lentils, rinsed
1 cup quinoa, rinsed
3 ¾ cups vegetable broth
1 bunch asparagus, trimmed and cut into 1–2 inch pieces
1 cup frozen green peas
1 small onion, finely diced (optional but adds depth)
3 cloves garlic, minced
1 teaspoon smoked paprika
1 teaspoon dried thyme
½ teaspoon turmeric
½ teaspoon black pepper
½ teaspoon salt
¼ teaspoon red pepper flakes (optional)
Juice and zest of ½ a lemon
Fresh herbs for garnish (optional: Basil, Parsley, Cilantro, or dill)
Instructions:
1.Sauté aromatics (optional but recommended for maximum flavor):
2.Turn the Instant Pot to Sauté mode. Add a splash of broth, then sauté the onion for about 3–4 minutes until softened. Add the garlic and cook another 30 seconds until fragrant.
3.Add spices: Sprinkle in smoked paprika, thyme, turmeric, black pepper, and red pepper flakes. Stir quickly to coat the onion and garlic.
4.Add lentils, quinoa, and broth: Turn off Sauté mode. Add the rinsed lentils and quinoa to the pot along with 3 ¾ cups vegetable broth. Stir well.
5. Pressure cook: Seal the lid and set the Instant Pot to Manual/Pressure Cook on HIGH for 1 minute.
Yes, just 1 minute! (Quinoa and red lentils cook super fast under pressure.)
6. Natural release for 10 minutes:
After cooking, let it naturally release for 10 minutes, then carefully release any remaining pressure.
7.Add asparagus and peas: Quickly stir in the asparagus and peas. Put the lid back on (no need to seal) and let everything sit for 5–8 minutes. The residual heat will perfectly steam the asparagus and peas without overcooking them.
8.Finish with lemon: Open the lid, stir in the lemon juice and zest. Taste and add salt and pepper as needed.
9. Serve and garnish: Top with fresh herbs like cilantro, parsley, basil, or dill if you have them!
Tips:
*If you want it extra creamy, stir in a tablespoon of tahini after it's done.
*Sprinkle with a little nutritional yeast for a cheesy flavor boost!
*Leftovers keep well — they’re even better the next day!
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