Quick & Easy 6-Minute Instant Pot Quinoa Lentil Curry

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Fast and flavorful, this 6-minute Instant Pot Quinoa Lentil Curry, packed with anti-inflammatory ingredients, will boost your health! Make a big batch and freeze it for a quick weeknight dinner—it’s a lifesaver! Served with a yogurt-herb sauce.

Instant pot quinoa lentil curry in a white bowl.

Did you know the Instant Pot is one of the healthiest ways to cook legumes? It preserves the most antioxidants in lentils, beans, and greens when pressure steamed because of its shorter cooking time.

In contrast, sautéing can destroy many nutrients, which is why I skip sautéing the aromatics. Instead, I enhance the flavor with my fresh green yogurt sauce. This not only adds a burst of freshness but also includes fermented foods, which are great for supporting a healthy gut! Nutrient preservation is more about cooking time than temperature, which is why this 6-minute recipe is packed with nutrients.

This Instant Pot Lentil Quinoa Curry was inspired by my Anti-inflammatory High-Protein Savory Oatmeal recipe, as well as this 20-minute Chickpea and Lentil Curry. For an incredibly easy and delicious Instant Pot (or stovetop) weeknight dinner, try my High-Protein Pasta Sauce recipe.

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👩🏼‍🌾 Ingredients
🥬 Substitutions
📖 How to Make Instant Pot Quinoa Lentil Curry
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
🍽️ Related Recipes
🍞 Pairing
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

For the Curry:

Kale, onion, ginger, red lentils, tomato paste, spices, tricolor quinoa, garlic, and lemon.

Kale is a low-oxalate green and has been shown to lower LDL (bad) cholesterol levels. Cooking softens the kale tissues increasing absorption of nutrients.
Onions increase the absorption of iron even in the face of phytates.
Tomato paste has been shown to lower inflammation.
Spices: Ginger, garlic, and turmeric with black pepper are anti-inflammatory.
Red lentils are great for lowering blood glucose due to their high fiber content. Eating lentils at dinner can help improve your body’s ability to manage glucose more effectively, even at breakfast the next day.
Optional longevity spices: long pepper, black cumin seeds
Quinoa: Choose tricolored quinoa for the most antioxidants.
Lemon juice increases iron absorption and balances the flavors.

For the Yogurt-Herb Sauce:

Nondairy yogurt, Calabrian chili peppers, cilantro, garlic, and lemon.

Nondairy yogurt (use unsweetened soy, cashew, almond, or coconut)
Calabrian chili peppers are optional but add a flavorful kick. Plus, spice enhances the perception of saltiness, helping to reduce sodium consumption.
Cilantro is rich in nitrates, which help lower blood pressure by relaxing blood vessels and supporting overall heart health.

See the recipe card for quantities.

🥬 Substitutions

Cilantro - substitute with parsley as needed
Kale - use spinach, collards, or thinly sliced green cabbage instead
Dried herbs - use marjoram, oregano, thyme, basil, or herbs you have on hand
Garlic - substitute with 1 teaspoon garlic powder

For more healthy curries, visit my Vegan Curry Recipes page.

📖 How to Make Instant Pot Quinoa Lentil Curry

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Instant pot inner pot with water, and two bouillon cubes.

Transfer the water or broth to the inner pot. (If using bouillon cubes, add them to the water.)

Instant pot inner pot with broth, onion, garlic, and ginger.

Add the rinsed quinoa and lentils, onion, garlic, ginger, tomato paste, turmeric, garam masala, red chili powder, cumin, black pepper, and zest of one-half lemon.

Instant pot set at 6 minutes high pressure.

Close the lid on the pot and turn to close it to the sealed position. Set the pressure to HIGH and the time to 6 minutes.
Meanwhile, blend the soaked cashews, yogurt, cilantro, chili peppers (if using), and garlic.

Instant pot filled with curry and a silver spoon.

When the Instant Pot beeps, use Quick Release (QR) to release the remaining pressure. Open the lid away from you.

Stir in the kale. Add lemon juice and salt to taste.

Curried kale and lentils in a white bowl next to one-half half lemon and green yogurt sauce.

Add the yogurt sauce for serving.

Quinoa lentil curry in a meal prep container.

I often double my curry recipe and freeze the leftovers for future meals. This is a great way to save time and ensure you have a healthy, home-cooked meal ready whenever you need it. The curry freezes well and can be stored for up to 3 months. When you’re ready to enjoy it again, just thaw and reheat—it's as delicious as the day you made it! This approach is perfect for busy days or when you just don’t feel like cooking from scratch.

✔️ Expert Tips

Onions are a rich source of longevity antioxidant quercetin, a flavonoid with natural senolytic properties that help eliminate pro-inflammatory "zombie" cells. The quercetin content is highest in the outer layers of the onion, so be sure to peel off only the skin, keeping those nutrient-packed layers intact!
To save time, chop the garlic and ginger in a mini chopper (linked below). No need to peel the ginger—toss it in and chop away! This quick method simplifies prep while keeping all the flavors intact.
The healthy fats from cashews or sunflower seeds are essential for absorbing the nutrients in the oil-free curry. These fats help enhance the bioavailability of fat-soluble vitamins and other nutrients, ensuring your body can effectively utilize the beneficial compounds in the curry.
Storage: Refrigerate in an airtight container for up to 5 days. Or freeze for up to 3 months. Thaw in the refrigerator or microwave. Reheat in a saucepan or microwave.

🙋🏽‍♀️ Recipe FAQs

How can I boost the benefits of turmeric?

To boost the absorption of curcumin, the active compound in turmeric, it's helpful to combine it with black pepper. Black pepper contains piperine, which inhibits the liver's process of making curcumin water-soluble for excretion, allowing more curcumin to stay in the bloodstream. Just a small amount of black pepper, like a pinch, can increase curcumin's bioavailability significantly. Additionally, consuming curcumin with fat or as part of the whole turmeric root can further enhance its absorption, making it more effective in the body.

What is the carb-to-fiber ratio of Instant Pot Quinoa Lentil Curry?

The ratio of carbohydrates to fiber is a useful metric for determining the healthiness of a food. To calculate this, divide the total grams of carbohydrates by the total grams of fiber. A lower ratio generally indicates a healthier option.
While some guidelines suggest a 10:1 ratio as a benchmark for healthy foods, I tend to use a 5:1 ratio, meaning for every 5 grams of carbohydrates, there should be at least 1 gram of fiber. This stricter ratio can help ensure that the food is rich in fiber, which is beneficial for blood sugar control and overall digestive health. For this recipe, the carb-to-fiber ratio is 4.2, which falls well within this healthier range, making it a good, fiber-rich choice.