Vegan Instant Pot Sweet Potato Leek Soup
Katie Cooks for Casey! I put this on my Instagram page in the fall because it really is a perfect fall/winter soup. I have to say, I am completely in love with my Instant Pot…well, Pots. All three of them 😏. I have three- an 8 quart, a 6 quart and a 3 quart that is all Casey’s. For those who ask, “Is that really necessary?” I say well, no, water and air are necessary. But Instant Pots make life so much better!
I’m used to seeing pressure cookers in the kitchen from my Nonna. My mom didn’t use it much, but they are certainly not a new device. The Instant Pot (or another electric pressure cooker) is a bit of an enigma for people because they believe things will be done literally in an instant and don’t seem to realize that certain things are better off done the traditional way, like crispy wings. However, I can throw frozen chicken thighs, vegetables and aromatics and in one hour have an amazing chicken broth, or cook even longer for an intense, healing bone broth.
I keep a very Paleo type diet, being dairy and gluten intolerant since childhood. At 2 years old a bite of Twinkie had me in the hospital for a few days from a reaction doctors now know to be allergies and FPIES. 40 years ago, my pediatrician figured out what was the offenders and I went many years not having either. After time I was able to slowly have wheat, but dairy has always been a huge intolerance for me. Interesting for a pastry chef navigating those intolerances, especially after teaching for years and on practical days having to taste nearly 60 things a day from 20 students. My body hit the wall about 7 years ago and I haven’t looked back since. I will have some grains and sneak gluten here and there, but I pay for it hard and fast. Bummer.
This soup is perfect as an allergy friendly/Paleo option because there is no dairy and can be made to suit your needs very easily. I make big batches in the IP and freeze half after serving for dinner. We like it with crispy bacon or sautéed chicken apple sausage. I make a scaled down batch for Casey and sneak it in his colored cups because 3 year olds are notorious for not eating something foreign, like soup. It’s really a winner. Enjoy!💙
**As always, please check which brands are safe for your needs**
Ingredients and Substitutions
- Sweet potatoes – For a Paleo option, use all sweet or white sweet potatoes. I like one Russet in the batch for a richer texture, but that makes it technically not Paleo. Don’t worry, I won’t tell the Paleo police!
- Dairy – If you’re not dairy allergic or avoiding dairy, feel free to use butter or half and half in the recipe. Personally, I love the flavor and richness the coconut milk gives.
- Chicken stock – I always have chicken stock in the freezer for use because store bought broths/stocks are not safe for Casey, but you can certainly use prepared. Vegetable stock can be used as well for a vegetarian option.
- Don’t have an Instant Pot, no problem! – You can absolutely make this on the stovetop, it just needs to simmer until the potatoes are fork tender.
Vegan Instant Pot Sweet Potato Leek Soup
Author: Katie Martino Lopez
Prep Time: 15 minutes
Total Time: ~1 hour (including time for IP to come to pressure)
- 3 sweet potatoes, cut into small cubes (use 4 if making Paleo)
- 1 russet potato (omit if making Paleo)
- 2 large or 3 small leeks, green cut off and white stalks sliced thinly
- 1 Tbls. coconut or olive oil
- Tbls. butter substitute, butter or ghee
- ½ tsp. dried oregano, thyme or marjoram (not all three!)
- 1 qt. chicken or vegetable stock
- 2 minced garlic cloves
- 2 tsp. minced ginger
- 1-2 Tbls. coconut aminos or soy sauce, to taste
- 1 c. full fat canned coconut milk (safe milk or half and half can be used as well)
- Salt and pepper to taste
- After cutting leeks, soak in cold water to rinse the sand out. Scoop the leeks out and dry on some paper towels.
- Set the Instant Pot to “Saute” and melt coconut oil and safe “butter”. When hot, add leeks and season lightly with salt. Cook, stirring often, until they are wilted and becoming translucent. Add garlic, ginger and herb of choice and stir to combine.
- Turn off “Saute” and add potatoes, stock, coconut aminos to the Instant. Stir to pull the leeks up from the bottom.
- Prepare the pot with the lid on and the valve pushed up to close. Pressure cook high for 7 minutes.
- After time is up, let the pressure release naturally for at least 15 minutes. Carefully push valve to open and release the rest of the pressure, covering valve with a damp paper towel if it sputters.
- Add the coconut milk and use an immersion blender or traditional blender to puree the soup smooth. Add salt and pepper to taste.
Use potatoes that are firm and free of bruises and green spots.
This soup freezes wonderfully up to two months. Reheat slowly and stir often as it separates during defrosting.
When using canned full fat coconut milk, soak the can in hot water for 5 minutes to melt that fat that solidified and shake well to emulsify before opening. I really like Native Forest brand.
As we all know, reading labels and preparing food when managing allergies is a job within itself with much responsibility. All the brands I use are ones that I have contacted, and Casey has eaten safely. That being said, I must remind…
Please do your own research when deciding which products and foods are safe for the allergies you manage. These are the ones that are safe for our needs but may not be for you. Everyone has different comfort levels with manufacturing and production procedures.
And, as a friendly reminder, always have 2 epinephrine auto injectors on hand!