Instant Pot Mushroom-Barley Stew

Plant-based | Hearty | Instant Pot | Comfort food

A beef-like stew that uses hulled barley for a meaty texture and satisfying mouthfeel. Savory mushrooms and starchy sweet potatoes add heft while tender pearl onions provide pops of sweetness. The broth bursts with paprika, thyme, and sage for a mouthwatering aroma.

Ingredients

Ingredient	Amount	Notes
Vegetable broth	6 cups	Low-sodium
Cremini mushrooms	3 cups	Halved or quartered
Sweet potatoes	3 cups	Chopped
Pearl onions	2 cups	Fresh or frozen
Celery	1½ cups	½-inch pieces
Hulled barley	1 cup	Dry
Lima beans	1 cup	Frozen
Tomato paste	¼ cup	No-salt-added
Garlic	4 cloves	Minced
Reduced-sodium soy sauce	2 tbsp
Smoked paprika	2 tsp
Dried thyme	1 tsp	Crushed
Dried sage	1 tsp	Crushed
Black pepper	To taste
Walnuts	3 tbsp	Toasted and chopped
Fresh parsley	For garnish	Or fresh thyme

Method

Combine: In 6-quart electric multicooker, combine first 13 ingredients (through sage).
Pressure cook: Lock lid in place; set pressure valve to sealing. Cook on high pressure 20 minutes.
Release pressure: Let stand to release pressure naturally (about 15 minutes). Carefully release any remaining pressure. Open lid carefully.
Season and serve: Season with pepper. Top servings with walnuts and parsley.

Tips

Hulled vs pearled: Hulled barley provides more whole grain and meatier texture than pearled

Stovetop option: Simmer covered in Dutch oven 40-50 minutes until barley is tender

Make it your own: Add bell peppers, zucchini, or spinach

Storage

Refrigerate: Up to 5 days
Freeze: Up to 3 months
Note: Barley will continue to absorb liquid as it sits

Nutrition (per serving, 4 servings)

Calories: ~442
Protein: 15g
Carbs: 85g
Fiber: 18g
Fat: 5g

Adapted from: Ellen Boeke / Forks Over Knives

Prep: 20 min | Cook: 1 hour 15 min | Makes: 12 cups (4 servings)