Vegan Instant Pot Dal Soul Bowls

Instant Pot Dal Soul Bowls |

This hearty and creamy Instant Pot dal is packed with warming Indian spices. Made with pantry staples and fresh vegetables, it’s a perfect family meal or meal prep option ready in under an hour.



for the dal:

  • 1 small yellow onion, diced
  • 2 medium carrots, diced
  • 3 cloves of garlic, minced
  • 2 inch piece of ginger, minced or grated
  • 2 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 2 tsp garam masala spice blend
  • 1 large sweet potato, cubed
  • 1 1/4 cups dry lentils (I used a mix of split red and yellow lentils)
  • 3 1/2 cups water or vegetable broth
  • 1 cup of canned coconut milk
  • 3 cups finely chopped kale (or sub a few generous handfuls of baby spinach)
  • the juice of half a lime
  • salt and pepper to taste

for the bowls:

  • cooked rice or other grain
  • cilantro
  • sauerkraut or pickled onions
  • vegan yogurt (or sub the rest of the can of coconut milk)
  • chili flakes
  • lime wedges


  1. Gather and prepare all ingredients. Plug in your Instant Pot and turn it to the saute setting (lid off) with a glug of oil or splash of water in the pot. Give it a couple minutes to heat up.
  2. Saute the onions and carrots until they’re softened, about 5 minutes. Add the garlic, ginger, and spices and stir well. Cook for 2 more minutes until fragrant, then add the sweet potato cubes and lentils and stir well to combine.
  3. Add the water or broth to the pot, stir well once again, and put the lid on, making sure the knob on the top is pointed to “sealing.” Change the setting to manual, high pressure, 20 minutes. The display will turn to “ON” while the appliance builds pressure, then it will count down from 20. After that, it will turn to “LO” pressure mode. Give it 5 minutes to depressurize on its own, then carefully flick the knob on the top of the lid toward you to “venting” and release the remaining pressure.
  4. Carefully remove the lid and stir well. The sweet potatoes will be soft and start to mash into the lentils.  Taste to adjust the spices. I like to add more grated ginger and a little salt and pepper at this point, keeping in mind I’ll be adding lime juice and coconut milk to deepen the flavor.
  5. Stir in the chopped kale and the coconut milk, then place the lid back on to wilt the kale for 2 minutes. Add the lime juice and serve over rice with desired toppings.


For a stovetop version, follow the recipe as instructed, but simply cook for 30-40 minutes when directed to pressurize the instant pot. Stir in kale, coconut milk, and lime juice at the end.