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Creamy and comforting, this vegetarian Instant Pot Wild Rice and Vegetable stew is a great family-favorite meal. Ideal for a vegetarian or vegan-friendly meal, if you are a meat eater we promise you won’t miss out—the cremini mushrooms add a nice richness and depth of flavor. Plus they are naturally low in calories and fat free but rich in antioxidants, fiber and potassium.
There is some chopping involved in this recipe, but if you find it as therapeutic as I do, it will go quickly. Then, it’s just a matter of loading up your InstantPot and pressing a few buttons, resulting in a delicious meal without standing over a hot stove.
How Many Calories and WW Points in this Wild Rice and Vegetable Mushroom Stew?
According to my calculations, each generous serving has about 156 calories.
To see your WW Points for this recipe, track it in the WW App!
How to Make Instant Pot Wild Rice and Vegetable Stew, Step-by-Step
Step 1: Gather and prepare all ingredients.
Step 2: Stir together the onion, carrots, celery, garlic, mushrooms, thyme, sage, rice, 4 cups water and 2 teaspoons salt in the Instant Pot (affiliate link). Add the cover and lock in place with the steam release valve in the “Sealing” position.
Step 3: Cook on HIGH pressured for 25 minutes.
Step 4: Once the cooking completes, allow the pressure to release naturally for 10 minutes before moving the steam release valve to the “Venting” position and release any remaining steam. After all pressure is released and the float valve drops, unlock and remove the lid.
Step 5: Stir in the coconut milk. Season to taste with additional salt and black pepper, if desired.
Step 6: Divide the stew evenly between 6 bowls and serve.
Step 7: Store any leftover stew in an airtight container in the refrigerator.
Recipe Notes
Feel free to use only wild rice or a combination of wild rice and brown rice in this recipe. Wild rice has fewer carbs and more protein than brown rice, but may not be available in all areas. Lundberg, RiceSelect, 365 and Bob’s Red Mill all make a wild rice and brown rice blend.
In making this stew, I simply combined 1/2 cup wild rice and 1/2 cup long grain brown rice that I had in my pantry.
Serving Suggestions
Enjoy this hearty stew with warm crusty bread and Fig Arugula Salad or Pear and Blue Cheese Salad for a filling meal.
Ways to Use Leftovers
Leftover stew can be store in the refrigerator in an airtight container. The stew can be reheated over medium heat in a saucepan on the stovetop, or in a microwave-safe bowl in the microwave (affiliate link).
For a one pot meal, you can add your favorite protein while reheating like leftover rotisserie chicken, lean chopped turkey breast or cubed ham.
If you’ve made this Wile Rice and Vegetable Instant Pot Stew, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Instant Pot Wild Rice and Vegetable Stew
Equipment
Ingredients
- 1 medium yellow onion, chopped
- 5 medium carrots, peeled and sliced
- 5 medium celery stalks, sliced
- 3 cloves garlic, minced
- 8 ounces cremini mushrooms, roughly chopped
- 1 teaspoon dried thyme
- 1 teaspoon ground sage
- 1 cup wild rice, or wild rice an brown rice blend
- 4 cups water
- Fine sea salt
- 1/2 cup canned full fat coconut milk
- Black pepper
Instructions
- Stir together the onion, carrots, celery, garlic, mushrooms, thyme, sage, rice, 4 cups water and 2 teaspoons salt in the Instant Pot. Add the cover and lock in place with the steam release valve in the "Sealing" position.
- Cook on HIGH pressured for 25 minutes.
- Once the cooking completes, allow the pressure to release naturally for 10 minutes before moving the steam release valve to the "Venting" position and release any remaining steam. After all pressure is released and the float valve drops, unlock and remove the lid.
- Stir in the coconut milk. Season to taste with additional salt and black pepper, if desired.
- Divide the stew evenly between 6 bowls and serve.
- Store any leftover stew in an airtight container in the refrigerator.
Notes
(Must be logged into WW on a smartphone or tablet.) 4 PointsPlus (Old plan) Feel free to use only wild rice or a combination of wild rice and brown rice in this recipe. Wild rice has fewer carbs and more protein than brown rice, but may not be available in all areas. Lundberg, RiceSelect, 365 and Bob’s Red Mill all make a wild rice and brown rice blend. In making this stew, I simply combined 1/2 cup wild rice and 1/2 cup long grain brown rice that I had in my pantry.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe source: The Fresh and Healthy Instant Pot Cookbook: 75 Easy Recipes for Light Meals to Make in Your Electric Pressure Cooker (affiliate link) by Megan Gilmore.
Hi Martha,
Thanks for your recipes! I was wondering if the “Instant Pot Wild Rice and Vegetable Stew” could be made in the crock pot instead of an Instant Pot. Would I need to make any adjustments to the recipe besides the cooking time? I don’t have an Instant Pot and the recipe sounds really good!
Thanks!
Hi Mary,
I haven’t tried this particular recipe in the crockpot. However, have made this crockpot wild rice recipe with great success: https://simple-nourished-living.com/crock-pot-wild-rice/. Based on the ratio there, I would suggest cutting the 4 cups of water in the instant pot recipe down to 2 cups in the slow cooker. I hope this helps. ~Martha
Thank you! I think I’ll give it a try!