Pressure Cooker Buckwheat Minestra
Pressure Cooker Buckwheat Minestra is a hearty vegetable soup layered with earthy buckwheat, tender red lentils, and a medley of garden vegetables. A swirl of hummus adds creaminess while sambal oelek brings gentle heat, balanced by savory nutritional yeast. Serve it steaming hot for a comforting weeknight dinner or a nourishing make-ahead lunch.
- Prep30 mins
- Cook30 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pressure Cooker Buckwheat Minestra, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 49
- Heart Health
- 77
- Metabolic
- 51
- Digestive
- 35
- Inflammatory
- 40
- Performance
- 54
- General Wellness
- 1
Turn on a multi-functional pressure cooker (such as an Instant Pot) and choose the Saute function. Add the oil. Cook and stir the carrots, onion, bell pepper, celery, parsley, and garlic until the vegetables are fragrant and the onion is translucent, about 8 minutes. Turn off the Saute function.
- 2
Add the buckwheat and lentils; stir to coat with the oil and vegetables. Add the potatoes, zucchini, and green beans. Pour in the broth and stir to combine. Close and lock the lid. Select high pressure per the manufacturer's instructions; set the timer for 10 minutes. Allow 10 to 15 minutes for the pressure to build.
- 3
Release the pressure using the natural-release method according to the manufacturer's instructions, 10 to 40 minutes. Open the lid and stir in the hummus and sambal oelek. Season with salt and pepper. Divide the soup among 8 bowls. Top each with 1/2 tablespoon nutritional yeast. Serve warm.
- Calories 290.14 kcal Moderate 15%
- Protein 11.34 g Good Source 23%
- Carbohydrate 48.68 g 18%
- Total Fat 5.86 g Moderate 8%
- Saturated Fat 1.02 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.05 mg Low Source 1%
- Sodium 955.74 mg High 42%
- Dietary Fiber 7.53 g Good Source 27%
- Total Sugars 3.86 g --
- Added Sugars 0.74 g Low Source 1%
- Calcium 120.78 mg Low Source 9%
- Iron 2.19 mg Moderate 12%
- Potassium 825.1 mg Moderate 18%
- Vitamin A 192.56 mcg Good Source 21%
- Vitamin C 22.73 mg Good Source 25%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
Pressure Cooker Buckwheat Minestra is made with 17 ingredients and serves 8. It takes about 1 hr and is rated medium. Key ingredients include Buckwheat Groats, Celery, Diced Carrots, and Diced Onion. Each serving provides about 290.14 kcal, and is a good source of protein.
Recipe Questions
- What is Pressure Cooker Buckwheat Minestra made of?
- The main ingredients are Buckwheat Groats, Celery, Diced Carrots, Diced Onion, Diced Potatoes. The full list of 17 is above.
- How long does it take to make Pressure Cooker Buckwheat Minestra?
- About 1 hr in total: 30 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 290.14 kcal. The full nutrition breakdown is above.
- Is Pressure Cooker Buckwheat Minestra easy to make?
- This recipe is rated medium, with 17 ingredients and 3 steps.
- Is Pressure Cooker Buckwheat Minestra healthy?
- Pressure Cooker Buckwheat Minestra has an easyChef Pro health score of 54/100. Per serving, it provides 290.14 calories and 11.34 g of protein, or 23% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 955.74 mg (42% of the Daily Value) and saturated fat at 1.02 g (5% of the Daily Value). It contains Soy, Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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