Cook 5 Easy Recipes for Quick Plant Meals

Yes, you can serve five plant-based meals in under 15 minutes by converting Ella Mills’ popular recipes for the Instant Pot. I break down each dish, share timing tricks, and show why the pressure cooker slashes prep without sacrificing flavor.

Instant Pot Overview for Plant-Based Cooking

When I first tested Ella’s cookbook in my tiny New York kitchen, the Instant Pot became my secret weapon. The sealed environment locks in moisture, so beans, lentils and vegetables cook faster than on a stovetop. According to Allrecipes, the community of Allstars unveiled 12 quick dinner recipes that average 20-minute cooking times, proving pressure cooking is a reliable shortcut for busy households.

"The Instant Pot is the most versatile appliance for plant-based chefs," says Maya Patel, founder of GreenFork Kitchen.

From my experience, the biggest time-saver is using the “Manual” or “Pressure Cook” setting at high pressure for a precise 5-minute burst, then letting the natural release handle the final minutes. That method cuts the usual 45-minute simmer to a fraction of the time.

Below are the five recipes I adapted, each designed to fit a 15-minute window from start to plate. I also sprinkle in budget pointers, ingredient swaps, and a quick comparison table that shows how the Instant Pot stacks up against traditional stovetop methods.

Key Takeaways

• Pressure cooking reduces plant-based meals to 15 minutes.
• Ellen Mills’ recipes translate perfectly to the Instant Pot.
• One-pot dishes lower cleanup and waste.
• Budget-friendly swaps keep costs under $10 per meal.
• Natural release preserves texture and flavor.

Recipe #1: Ella’s Chickpea Curry

I start every week with a big batch of chickpeas because they’re cheap, protein-packed, and love to soak up spices. For this curry, I used Ella’s blend of turmeric, cumin, and a splash of coconut milk. The Instant Pot lets me sauté the aromatics in the “Sauté” mode, then pressure cook the chickpeas for 5 minutes. After a quick 5-minute natural release, the curry is ready to serve over rice or quinoa.

Ingredients (serves 4):

• 1 cup dried chickpeas (pre-soaked 8 hours)
• 1 tbsp coconut oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tbsp curry powder (Ella’s blend)
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste

Method:

1. Set the Instant Pot to “Sauté”. Add coconut oil, onion, garlic, and ginger; cook 3 minutes.
2. Stir in curry powder; toast 30 seconds.
3. Add soaked chickpeas, coconut milk, broth, and seasonings.
4. Seal the lid, select “Manual” high pressure for 5 minutes.
5. Allow a natural release for 5 minutes, then quick-release any remaining pressure.
6. Serve hot, garnished with cilantro.

From a nutritional standpoint, the dish delivers roughly 12 grams of protein per serving and a healthy dose of iron. I often pair it with a side of steamed broccoli, which adds fiber and vitamin C. Maya Patel notes that “pressure-cooking legumes retains more of their micronutrients than boiling.”

Recipe #2: Quick Lentil Shepherd’s Pie

This one-pot twist on a classic comfort food is perfect for chilly evenings. I replace ground meat with green lentils, add a medley of carrots and peas, and top everything with a fluffy instant-pot mashed sweet potato crust. The whole assembly cooks in 12 minutes, leaving the oven out of the equation.

Ingredients (serves 4):

• 1 cup green lentils, rinsed
• 2 cups vegetable broth
• 1 carrot, diced
• 1 cup frozen peas
• 1 onion, chopped
• 2 tbsp tomato paste
• 1 tsp smoked paprika
• 2 large sweet potatoes, peeled and cubed
• 2 tbsp olive oil
• Salt, pepper

Method:

1. Place lentils, broth, carrot, onion, tomato paste, and paprika in the pot.
2. Seal and set to high pressure for 8 minutes.
3. Meanwhile, steam sweet potatoes on a separate rack for 6 minutes.
4. When the timer ends, quick-release pressure, stir in peas, and season.
5. Drain sweet potatoes, mash with olive oil, salt, and pepper.
6. Spread the lentil mixture in the pot, top with mashed sweet potatoes, and let sit 3 minutes to set.

Below is a quick comparison of cooking times between the Instant Pot and a conventional stovetop approach:

When I first tried this on a rainy Tuesday, the sweet potato crust turned golden without any oven heat - an unexpected win for energy-savvy cooks. Maya Patel adds, “Using the pressure cooker for root vegetables shortens the softening stage dramatically, which is why the crust sets nicely.”

Recipe #3: Creamy Tomato Basil Soup

Soup season doesn’t have to mean standing over a pot for an hour. I combine canned tomatoes, fresh basil, and cashew cream in the Instant Pot, achieving a velvety texture in under 15 minutes. The “Sauté” mode caramelizes the onions, while the pressure phase extracts deep flavor from the tomatoes.

Ingredients (serves 4):

• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 2 cups vegetable broth
• 1/2 cup raw cashews (soaked 2 hrs)
• 1/4 cup fresh basil, chopped
• Salt, pepper

Method:

1. Sauté oil, onion, and garlic for 3 minutes on “Sauté”.
2. Add tomatoes and broth; stir.
3. Seal and cook on high pressure for 5 minutes.
4. Quick-release, then blend with soaked cashews and basil until smooth.
5. Season and serve with a drizzle of olive oil.

Nutrition-wise, the soup offers about 8 grams of protein per bowl thanks to the cashews, and the healthy fats keep you satiated. The New York Times reminds readers that “plant-based soups can be just as hearty as dairy-based versions when fortified with nuts or seeds.” I echo that sentiment, noting the creamy mouthfeel without a splash of cream.

Recipe #4: Veggie Quinoa Pilaf

Quinoa often sits in the pantry, waiting for a moment of inspiration. In the Instant Pot, it cooks in 1 minute under pressure, freeing me to sauté a rainbow of vegetables while the grain absorbs flavor. The result is a fluffy, protein-rich pilaf that pairs well with any of the previous recipes.

Ingredients (serves 4):

• 1 cup quinoa, rinsed
• 1 ½ cups water
• 1 tbsp sesame oil
• 1 red bell pepper, diced
• 1 cup broccoli florets
• 1 carrot, sliced thin
• 2 tbsp soy sauce (low-sodium)
• 1 tsp toasted sesame seeds
• Salt, pepper

Method:

1. Turn on “Sauté”, heat sesame oil, add bell pepper, broccoli, and carrot; cook 3 minutes.
2. Add quinoa and water, stir, then seal.
3. Set to high pressure for 1 minute; let natural release for 5 minutes.
4. Stir in soy sauce, season, and sprinkle sesame seeds before serving.

I discovered during a test run that letting the quinoa sit after the natural release allows the grains to finish steaming, preventing a mushy texture. Maya Patel points out, “A brief resting period after pressure cooking helps the starches settle, giving a better bite.”

Recipe #5: Sweet Potato & Black Bean Chili

Chili night usually means a long simmer, but the Instant Pot transforms it into a 15-minute powerhouse. I combine cubed sweet potatoes, black beans, and a smoky blend of spices. The pressure cooker softens the potatoes while the beans absorb the broth, delivering a robust dish without a day-long wait.

Ingredients (serves 4):

• 1 tbsp avocado oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 2 medium sweet potatoes, diced
• 1 can (15 oz) black beans, drained
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• Salt, pepper

Method:

1. Sauté oil, onion, and garlic for 2 minutes.
2. Add chili powder and cumin; toast 30 seconds.
3. Stir in sweet potatoes, black beans, tomatoes, and broth.
4. Seal and cook on high pressure for 7 minutes.
5. Allow a natural release for 5 minutes, then quick-release.
6. Season and serve with avocado slices.

This chili provides roughly 10 grams of protein per serving and a dose of beta-carotene from the sweet potatoes. When I served it at a community potluck, the feedback was unanimous: the flavors were deep, yet the texture remained bright. The New York Times notes that “slow-cooked beans can become mushy; pressure cooking preserves their shape while infusing flavor.”

Frequently Asked Questions

Q: Can I use a regular pressure cooker instead of an Instant Pot?

A: Yes, any stovetop or electric pressure cooker that reaches 15 psi will work. Just follow the same time settings and adjust the release method as needed.

Q: Are these recipes vegan?

A: All five dishes are fully plant-based. I use coconut milk, cashew cream, and avocado oil to keep them dairy-free and egg-free.

Q: How do I store leftovers?

A: Cool the meals to room temperature, then refrigerate in airtight containers for up to four days. Reheat in the microwave or on “Sauté” mode for a few minutes.

Q: Can I double the recipes?

A: Absolutely. Just make sure not to exceed the “max fill” line on your Instant Pot; most 6-quart models handle double batches comfortably.

Q: What if I don’t have a soaking time for chickpeas?

A: Use canned chickpeas, rinse well, and reduce the pressure time to 3 minutes. The flavor remains strong and the texture stays firm.