My Instant Pot Essentials for Healthy Vegetarian Cooking
I have been cooking with the Instant Pot for close to a decade now, and I can say without hesitation that it has changed the way I approach healthy vegetarian meals. What used to take hours on the stovetop now happens in a fraction of the time, with no compromise on nutrition or flavour.
As a nutritionist, I pay close attention to how food is cooked, not just what goes into it. Pressure cooking is one of the most nutrient-preserving cooking methods there is. It uses less water, shorter cooking times, and retains more of the vitamins and minerals that tend to get lost with other methods. For vegetarian and plant-based eating in particular, the Instant Pot makes legumes, grains, and vegetables genuinely easy to cook on any weeknight.
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Everything on this page is something I own, have tested in my own kitchen, and use regularly. This is not a list of every Instant Pot accessory available on Amazon. It is a curated list of what actually earns its place on the counter.
Which Instant Pot Should You Buy?
The right size depends on how many people you are cooking for and how often you meal prep. Here are my three recommendations across different household sizes.
Instant Pot Duo 3 Qt Best for 1 to 2 people
Compact and easy to store, this is ideal if you live alone or as a couple and do not need to cook in large batches. It handles soups, grains, and single-serve portions of dal beautifully. The smaller size also means it comes to pressure faster, which is handy on busy evenings.
Rekha’s note: I started with the 6 Qt but my sister swears by her 3 Qt for everyday cooking for two. If counter and storage space is limited, this is the one to get. Link for 3 qt Instant Pot
Instant Pot Duo 6 Qt My top pick for Most Homes
This is the model I use every single day and the one I recommend to almost everyone. It is the sweet spot for families of three to five, handles batch cooking well, and has enough capacity to cook a full pot of chickpeas or a big batch of soup without running out of room. Seven functions in one appliance means fewer gadgets taking up space in your kitchen.
Rekha’s note: After nearly a decade of daily use this is still my first choice. The 6 Qt size means I can cook enough for dinner and have leftovers for lunch the next day, which is how I prefer to cook. Link for 6 qt Instant Pot
Instant Pot Duo 8 Qt Best for large families and Batch Cooking
If you regularly cook for six or more, or you like to meal prep for the whole week in one session, the 8 Qt is worth the extra counter space. It can handle double batches of grains and legumes and is particularly useful if you cook large quantities of beans to freeze.
Rekha’s note: I use this size when I am doing a full week of meal prep. Being able to cook two cups of dried chickpeas at once without the pot being overfull makes weekend batch cooking so much more efficient. Link for 8 qt Instant Pot
Accessories Worth Buying
The Instant Pot works well out of the box but a few accessories genuinely expand what you can do with it. These are the ones I reach for regularly.
Extra Sealing Rings (Set of 2) Essential
The silicone sealing ring absorbs odours from strong-smelling foods like spiced lentils or curries. Having a dedicated ring for savoury cooking and a separate one for mild or sweet dishes means your morning oatmeal will not taste of last night’s cumin. This is one of those purchases that seems small but makes a real difference.
Rekha’s note: I keep a green ring for savoury dishes and a red one for milder or sweet recipes. Once you do this you will never go back. Link to buy Sealing rings
Steamer Basket (Stainless Steel) Highly recommended
Steaming vegetables in the Instant Pot is one of the fastest and most nutrient-preserving ways to cook them. A stainless steel steamer basket sits above the water line and keeps vegetables from getting waterlogged. It is also great for steaming eggs and reheating leftovers without making them soggy.
Rekha’s note: As a nutritionist I prefer steaming vegetables over boiling whenever possible. The Instant Pot makes this so quick that it genuinely fits into a weeknight routine. Link for Instant Pot Steamer Basket
Tempered Glass Lid Useful for slow cooking and warming
When you want to use the Instant Pot as a slow cooker or simply keep food warm on the table, the regular sealing lid is not designed for this. A tempered glass lid fits the pot perfectly and lets you keep an eye on what is inside without lifting it.
Rekha’s note: I use this when I want to keep a pot of soup or dal warm before serving. It also works well when I am using the saute function and want to partially cover the pot. Get the Temper proof Glass Lid for Instant Pot
Stackable Insert Pans Great for efficient meal prep
These stainless steel pans stack inside the Instant Pot and let you cook two different things simultaneously using the pot-in-pot method. Cook rice in the bottom and steam vegetables on top at the same time. It cuts cooking sessions in half when you are trying to get a complete meal on the table quickly.
Rekha’s note: This is one of my favourite ways to cook a balanced meal in under 20 minutes. Rice at the bottom, seasoned vegetables or tofu in the top pan, done at the same time. Stackable Insert Pans for Instant Pot
Appliances That Pair Well With the Instant Pot
These are not Instant Pot products but they work alongside it in my kitchen and genuinely earn their place.
Instant Pot Air Fryer Lid Two appliances in one
This lid converts your Instant Pot into an air fryer without buying a separate appliance. It is particularly useful for giving vegetables a crispy finish after pressure cooking. Pressure cook your chickpeas or root vegetables first for maximum tenderness, then use the air fryer lid for a few minutes to add texture and a little colour.
Rekha’s note: I use this when I want a bit of crunch on roasted vegetables without turning on the oven. It saves time and washing up. Link for Instant Pot Air Fryer Lid
Immersion Blender A must-have for soups and sauces
Being able to blend soups, dals, and sauces directly in the Instant Pot insert without transferring to a separate blender is one of those small efficiencies that adds up significantly on a busy evening. A good immersion blender handles everything from smooth tomato soup to creamy lentil bisque with no extra pots to wash.
Rekha’s note: I use my immersion blender almost every time I make soup in the Instant Pot. It is faster, safer than transferring hot liquid, and easier to clean than a countertop blender for everyday use. Link for Immersion Blender
High Speed Blender For smoothies, nut milks, and sauces
A high speed blender serves a different purpose from the immersion blender. It is ideal for making smooth nut milks, protein smoothies, or fully emulsified sauces that need real power. From a nutrition standpoint a high speed blender retains fibre in a way that juicing does not, which matters for blood sugar balance and satiety.
Rekha’s note: I use this every morning for my breakfast smoothie and at least a few times a week for making cashew cream or almond milk to use in my Instant Pot recipes.
Meal Prep and Storage Containers
Cooking efficiently in the Instant Pot matters a lot less if you do not have good storage set up. These are what I use to keep batch-cooked food fresh and ready to eat through the week.
Glass Meal Prep Containers (Set) My strong preference over plastic
Glass containers are safer for storing hot food straight from the Instant Pot. They do not absorb odours, do not leach chemicals when heated, and last for years rather than months. As a nutritionist this is a non-negotiable for me. A good set with airtight lids keeps batch cooked grains, legumes, and soups fresh in the fridge for four to five days.
Rekha’s note: I have used the same glass containers for years. They go straight from the fridge to the microwave and are dishwasher safe. The upfront cost is higher but they pay for themselves many times over. Link for Meal Prep Containers
Wide Mouth Mason Jars Versatile and affordable
Wide mouth mason jars are endlessly useful in a meal prep kitchen. I use them for storing cooked lentils and chickpeas, portioning out overnight oats, keeping homemade nut milks in the fridge, and storing dry pantry staples like spices and seeds. The wide mouth makes filling and cleaning easy.
Rekha’s note: I have at least 20 of these in various sizes and use them every single day. They are one of the most useful and affordable things in my kitchen. Link to Buy These Mason Jars
Digital Kitchen Scale More accurate than measuring cups
Measuring ingredients by weight is more accurate than measuring by volume, particularly for legumes and grains where a cup can vary significantly depending on how tightly packed it is. For anyone tracking their nutrition, a digital scale removes the guesswork. It is also the most reliable way to follow recipes from countries that use metric measurements.
Rekha’s note: As a nutritionist I always recommend a kitchen scale to anyone who wants to be more intentional about portion sizes. It is a simple tool that makes a real difference. Link for Digital Kitchen Scale
Pantry Staples I Always Have On Hand
A well stocked pantry is what makes healthy vegetarian cooking genuinely fast. These are the ingredients I keep in large quantities and reach for every week.
Why These Matter
Legumes and whole grains are the foundation of plant-based nutrition. They are high in protein, fibre, and complex carbohydrates, and the Instant Pot makes them easy to cook from scratch in a fraction of the usual time.
Dried Lentils (Red and Green) Weekly staple
Red lentils cook in under 10 minutes in the Instant Pot and need no soaking, making them the most weeknight-friendly legume there is. Green lentils hold their shape better and are great for salads and grain bowls. Between the two you have the base for dozens of different meals.
Rekha’s note: I cook a pot of lentils at least three times a week. They are one of the most nutritionally complete plant foods and the Instant Pot makes them genuinely effortless. Link To Buy Dried Lentils
Dried Chickpeas Far better than canned
Cooking dried chickpeas in the Instant Pot takes around 40 minutes with no soaking required and produces chickpeas with a far better texture than canned. They are also significantly cheaper per serving and free from the added sodium that most canned varieties contain.
Rekha’s note: I batch cook chickpeas every weekend and keep them in the fridge. Having cooked chickpeas ready to go means I can put together a nutritious meal in 15 minutes on any weeknight. Link To Buy Chickpeas
Brown Basmati Rice My preferred everyday grain
Brown basmati rice has more fibre and a lower glycaemic index than white rice, which matters for sustained energy and blood sugar balance. It cooks perfectly in the Instant Pot every time with no babysitting required. I use the 1 to 1.25 water ratio and it comes out fluffy every time.
Rekha’s note: I switched from white to brown basmati years ago and now I genuinely prefer the flavour and texture. The Instant Pot makes it as easy to cook as white rice. Link for Brown Basmati Rice
You do not need everything on this page to get started. If you are new to the Instant Pot, begin with the 6 Qt Duo, a spare set of sealing rings, and a steamer basket. That combination alone will cover 90 percent of everyday healthy vegetarian cooking.
Add to your setup gradually as you discover what you cook most often. The accessories and tools I have recommended are things I genuinely use, not a wish list. Every item here has earned a permanent place in my kitchen.
If you have questions about any of the products on this page or want to know more about how I use them in my recipes, leave a comment below. I read and respond to every one.
Browse my Instant Pot recipes
- All About Instant Pot – A Beginners Guide
- Instant Pot Chana Masala
- Instant Pot Dal Makhani
- Instant Pot Lentil Curry
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