Instant Pot White Bean & Vegetable Stew
A hearty, budget-friendly stew loaded with white beans, potatoes, and kale. Dump everything in the Instant Pot and let pressure do the work.
PROTEIN 16g
CALORIES 312
P:E RATIO 5.1
TIME 30m
YIELD 6
P:E 5.1
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cans (15 oz each) white cannellini beans, drained and rinsed HIGH FIBER
3 medium Yukon Gold potatoes, diced into ½-inch cubes CARB BASE
2 cups chopped kale, stems removed HIGH FIBER
1 large onion, diced FLAVOR
3 cloves garlic, minced FLAVOR
1 can (14 oz) diced tomatoes PRODUCE
4 cups vegetable broth FLAVOR
2 tablespoons olive oil FLAVOR
1 teaspoon dried thyme FLAVOR
1 teaspoon smoked paprika FLAVOR
½ teaspoon rosemary, minced FLAVOR
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze in individual portions for up to 3 months.
- Batching: Yukon Gold potatoes hold their shape best under pressure — don't substitute russets.
- Reheat: Microwave for 2–3 minutes, stirring once. Add a splash of broth if the stew has thickened too much.
EXECUTION STEPS
01
THE MACRO PREP
Set the Instant Pot to Sauté mode. Add olive oil and diced onion; cook for 3 minutes.
02
VEGGIE STEAM-SAUTÉ
Add garlic, thyme, smoked paprika, and rosemary. Stir for 30 seconds.
03
THE MACRO PREP
Add potatoes, white beans, diced tomatoes, and vegetable broth. Stir well.
04
HIGH HEAT SEAR
Cancel Sauté. Lock the lid, set vent to sealing, and cook on HIGH PRESSURE for 8 minutes.
05
STEP 5
Quick release the pressure. Open the lid and stir in the chopped kale — the residual heat will wilt it in 2 minutes.
06
STEP 6
Mash a few beans and potatoes against the side of the pot with a spoon for a creamier texture.
07
STEP 7
Season with salt and pepper. Let cool before portioning.