Instant Pot Pressure Cooker Cookbook 2019 Page 21
Per serving: 285 Calories; 5g Fat; 53.6g Carbs; 10.8g Protein; 7.4g Sugars
Ingredients
1 tablespoon olive oil
2 shallots, chopped
2 cloves garlic minced
1 carrot, chopped
1 celery stalk, chopped
1 ½ cups kamut, soaked overnight
3 cups water
Salt and black pepper, to taste
1/2 teaspoon dried rosemary
1/4 cup fresh chives, chopped
1/4 cup fresh parsley, chopped
1/2 cup green olives, pitted and sliced
Directions
Press the “Sauté” button to preheat your Instant Pot. Now, heat the oil until sizzling; sauté the shallots for 2 minutes or until tender.
Next, stir in the garlic, carrots and celery; continue to sauté until they are tender. Add kamut, water, salt, black pepper, and rosemary to the Instant Pot.
Secure the lid. Choose the “Porridge” mode and High pressure; cook for 20 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Transfer to a serving bowl; garnish with chives, parsley and olives and serve. Enjoy!
Colombian Style Beans
(Ready in about 35 minutes | Servings 5)
Per serving: 553 Calories; 5.2g Fat; 93.3g Carbs; 37.2g Protein; 8.5g Sugars
Ingredients
1 tablespoon olive oil
1 purple onion, chopped
2 bell peppers, seeded and chopped
1 serrano pepper, seeded and minced
2 garlic cloves, minced
1/2 green plantain, cut into slices
1 ½ pounds dry Borlotti beans
4 cups roasted vegetable broth
2 ripe tomatoes, puréed
1/2 teaspoon cumin
1/2 teaspoon dried basil
1/2 teaspoon oregano
Salt and freshly ground black pepper, to taste
1 heaping tablespoon fresh parsley leaves, chopped
2 bay leaves
Directions
Press the “Sauté” button to preheat your Instant Pot. Now, heat the oil until sizzling; sauté the onion for 2 minutes or until tender.
Then, add the peppers, garlic, and plantain; continue to sauté an additional minute or until they are fragrant; reserve.
Add the remaining ingredients to your Instant Pot; stir to combine.
Secure the lid. Choose the “Bean/Chili” mode and High pressure; cook for 25 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Add the reserved onion/pepper mixture. Seal the lid and let it sit for 5 minutes more or until everything is thoroughly warmed.
Discard bay leaves. Taste for salt and serve warm.
Pot Barley with Vegetables
(Ready in about 45 minutes | Servings 4)
Per serving: 286 Calories; 8.3g Fat; 43.3g Carbs; 11.4g Protein; 2.6g Sugars
Ingredients
1 tablespoon olive oil
1 yellow onion, chopped
2 garlic cloves, minced
1 carrot, chopped
1 ½ cups button mushrooms, thinly sliced
1 cup pot barley
4 cups stock, preferably homemade
1/2 teaspoon salt
1/3 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/2 teaspoon ground bay leaf
Directions
Press the “Sauté” button and heat up your Instant Pot. Heat olive oil until sizzling. Once hot, sweat onion until tender.
Now, add garlic, carrot, and mushrooms; cook until the mushrooms start to release their moisture and carrots are softened.
Rinse and drain barley; transfer to the Instant Pot. Add the remaining ingredients; stir to combine.
Select the “Manual” mode and cook for 30 minutes under High pressure. Once cooking is complete, use a natural release for 10 minutes; remove the lid carefully. Bon appétit!
Buttermilk and Cottage Cheese Cornbread
(Ready in about 30 minutes | Servings 8)
Per serving: 266 Calories; 13.7g Fat; 27g Carbs; 8.2g Protein; 5.9g Sugars
Ingredients
1 ½ cups polenta
1 cup all-purpose flour
2 tablespoons honey
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/3 cup olive oil
3 eggs
1/2 cup buttermilk
2/3 cup Cottage cheese, crumbled
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon oregano
1/2 teaspoon basil
1 teaspoon rosemary
1 teaspoon thyme
Directions
Begin by adding 1 cup of water and a metal trivet to the bottom of your Instant Pot. Spritz the bottom and sides of a baking pan with a nonstick cooking pan.
Thoroughly combine dry ingredients in a mixing bowl. In a separate mixing bowl, mix wet ingredients.
Then, combine the wet mixture with dry mixture; scrape the batter into the prepared baking pan. Place the baking pan on the trivet.
Secure the lid. Choose the “Porridge” mode and High pressure; cook for 20 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Afterwards, transfer the cornbread to a cooling rack; allow it to sit for 5 to 6 minutes before slicing and serving. Enjoy!
Oatmeal and Purple Onion Soup
(Ready in about 30 minutes | Servings 4)
Per serving: 160 Calories; 9.3g Fat; 18.6g Carbs; 7g Protein; 5.2g Sugars
Ingredients
2 tablespoons ghee
1 purple onion, chopped
2 garlic cloves, minced
2/3 cup oat groat
2 cups water
1 cup milk
1 cup vegetable broth
Sea salt and ground black pepper, to taste
1/2 teaspoon cayenne pepper
1/2 teaspoon turmeric powder
2 cups spinach leaves, roughly chopped
Directions
Press the “Sauté” button to preheat your Instant Pot. Then, melt ghee and cook the onion and garlic until tender and fragrant.
Add oat groat, water, milk, broth, salt, black pepper, cayenne pepper, and turmeric powder; stir to combine.
Secure the lid. Choose the “Manual” mode and High pressure; cook for 22 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Add spinach and seal the lid; let it sit until the spinach is wilted. Serve warm and enjoy!
Kamut with Cherries and Sour Cream
(Ready in about 45 minutes | Servings 4)
Per serving: 473 Calories; 13.4g Fat; 82.1g Carbs; 12.7g Protein; 33.2g Sugars
Ingredients
1 ½ cups kamut, well-rinsed
4 ½ cups water
A pinch of salt
2 tablespoons butter
1/4 teaspoon grated nutmeg
1/2 teaspoon ground cinnamon
1 cup dried cherries
1 cup sour cream
1/3 cup honey
Directions
Add kamut, water, and salt to your Instant Pot.
Secure the lid. Choose the “Multigrain” mode and High pressure; cook for 40 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Now, add the butter, nutmeg, cinnamon and cherries to the Instant Pot; stir to combine and divide the porridge between four serving bowls.
Top each serving with sour cream; drizzle honey over the top and serve. Enjoy!
Easy Cheesy Polenta
(Ready in about 15 minutes | Servings 4)
Per serving: 502 Calories; 22.1g Fat; 54.2g Carbs; 20.3g Protein; 4.6g Sugars
Ingredients
6 cups roasted vegetable broth
1/2 stick butter, softened
1
½ cups cornmeal
Sea salt and ground black pepper, to taste
1 cup Cheddar cheese, shredded
1/2 cup Ricotta cheese, at room temperature
Directions
Press the “Sauté” button to preheat the Instant Pot. Then, add the broth and butter; bring to a boil. Slowly and gradually, whisk in the cornmeal. Season with the salt and pepper.
Secure the lid. Choose the “Manual” mode and High pressure; cook for 8 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Divide between individual bowls; serve topped with cheese. Bon appétit!
Italian-Style Baked Beans
(Ready in about 20 minutes | Servings 4)
Per serving: 449 Calories; 26.8g Fat; 35.1g Carbs; 25g Protein; 10.2g Sugars
Ingredients
1 pound pinto beans, soaked overnight
2 tablespoons brown sugar
1 bay leaf
2 tomatoes, puréed
1/2 teaspoon dried rosemary
1 teaspoon dried marjoram
1/2 teaspoon freshly ground black pepper
1/2 teaspoon cayenne pepper
Sea salt, to taste
1 pound smoked Italian sausage, sliced
1 yellow onion, chopped
2 cloves garlic, minced
1 carrot, sliced
1 parsnip, sliced
2 bell peppers, seeded and chopped
1 Pepperoncini, seeded and minced
1/2 cup sour cream
Directions
Add pinto beans to your Instant Pot; now, pour in enough water to cover the beans completely.
Next, stir in the sugar, bay leaf, tomatoes, rosemary, marjoram, black pepper, cayenne pepper, and salt; stir to combine well.
Secure the lid. Choose the “Bean/Chili” mode and High pressure; cook for 10 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
In the meantime, cook the sausage with the onion, garlic, carrot, parsnip, and peppers for 3 to 4 minutes; transfer the sausage mixture to the Instant Pot.
Top with well-chilled sour cream and serve. Bon appétit!
Hazelnut and Cranberry Buckwheat Porridge
(Ready in about 25 minutes | Servings 3)
Per serving: 301 Calories; 19.3g Fat; 24.4g Carbs; 10g Protein; 13g Sugars
Ingredients
3/4 cup raw buckwheat, rinsed
1 cup water
2 cups milk
1/3 cup dried cranberries
1/4 teaspoon cardamom
1/2 teaspoon ground cinnamon
1/2 teaspoon anise seed powder
1 teaspoon vanilla paste
1/2 teaspoon hazelnut extract
1/2 cup hazelnuts, chopped
1 tablespoon orange rind strips, for garnish
Directions
Add buckwheat to the Instant Pot. Now, pour in water and milk.
Stir in dried cranberries, cardamom, cinnamon, anise seed powder, vanilla, and hazelnut extract. Secure the lid.
Choose the “Manual” button and cook for 7 minutes at High pressure. Once cooking is complete, use a natural release for 15 minutes; remove the lid carefully.
Divide hot porridge among 3 serving bowls and top with hazelnuts; garnish with orange rind strips and serve right now. Bon appétit!
Lime and Wild Rice Soup
(Ready in about 35 minutes | Servings 4)
Per serving: 236 Calories; 7.7g Fat; 36.7g Carbs; 6.9g Protein; 3.2g Sugars
Ingredients
2 tablespoons olive oil
1 onion, chopped
2 carrots, halved lengthwise and finely sliced
1 celery stalk, chopped
1 cup wild rice
6 cups water, bone broth, or a combination
1/2 teaspoon granulated garlic
2 tablespoons bouillon granules
1/4 cup freshly squeezed lime juice
Directions
Press the “Sauté” button to preheat the Instant Pot. Then, heat the oil; sauté the onions until tender and translucent.
Now, stir in the carrots and celery; continue to sauté until tender.
Add rice, water, granulated garlic, and bouillon granules to the Instant Pot.
Secure the lid. Choose the “Soup” mode and High pressure; cook for 30 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Ladle into soup bowls; drizzle each serving with fresh lime juice. Enjoy!
Barley and Beef Soup with Corn
(Ready in about 55 minutes | Servings 5)
Per serving: 366 Calories; 8.4g Fat; 44.1g Carbs; 30.2g Protein; 3.9g Sugars
Ingredients
1 tablespoon butter, softened
1 pound beef stew meat
1 shallot, chopped
Sea salt, to taste
1/4 teaspoon freshly ground black pepper, or more to taste
2 carrots, chopped
1 parsnip, chopped
2 celery stalks, chopped
1 teaspoon ginger-garlic paste
1/2 cup port wine
5 cups beef bone broth
1 cup barley, whole
5 ounces sweet corn kernels, frozen and thawed
Directions
Press the “Sauté” button to preheat the Instant Pot. Then, melt the butter; cook the meat and shallot until the meat is no longer pink.
Add the salt, pepper, carrots, parsnip, celery, ginger-garlic paste, wine, broth and barley.
Secure the lid. Choose the “Soup” mode and High pressure; cook for 40 minutes. Once cooking is complete, use a natural pressure release for 10 minutes; carefully remove the lid.
Add the corn and seal the lid. Allow it to seat until heated through. Ladle into individual bowls and serve right away!
LOW CARB
Homemade Blueberry Yogurt
(Ready in about 24 hours + chilling time | Servings 12)
Per serving: 92 Calories; 0.6g Fat; 6.6g Carbs; 14.7g Protein; 5.4g Sugars
Ingredients
3 quarts raw milk
15 grams probiotic yogurt starter
1 teaspoon stevia powder
1 cup blueberries, fresh or frozen (and thawed)
Directions
Add the milk to the Instant Pot.
Secure the lid. Choose “Yogurt” mode; now, press the “Adjust” button until you see the word “Boil”. Turn off the Instant Pot.
Use a food thermometer to read temperature; 115 degrees is fine; stir in the starter.
Press the “Yogurt” button again and then, press the “Adjust” button to reach 24 hours.
Place in your refrigerator for a few hours to set up. Add stevia and blueberries; serve well chilled. Bon appétit!
Breakfast Meatloaf Cups
(Ready in about 40 minutes | Servings 8)
Per serving: 375 Calories; 22.2g Fat; 6.5g Carbs; 35.4g Protein; 4.5g Sugars
Ingredients
1 pound ground pork
1 pound ground beef
1/2 cup onion, chopped
2 garlic cloves, minced
Salt and ground black pepper, to taste
1/3 cup Romano cheese, grated
1/4 cup pork rinds, crushed
4 eggs, whisked
2 ripe tomatoes, puréed
1/4 cup barbecue sauce, sugar-free
Directions
Start by adding 1 cup of water and a metal trivet to the bottom of your Instant Pot.
In a mixing bowl, thoroughly combine ground meat, onion, garlic, salt, black pepper, cheese, pork rinds, and eggs.
Mix until everything is well incorporated. Divide the mixture among muffin cups.
In a small mixing bowl, whisk puréed tomatoes with barbecue sauce. Lastly, top your muffins with the tomato sauce.
Secure the lid. Choose “Manual” mode and High pressure; cook for 25 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Allow them to cool for 10 minutes before removing from the muffin tin. Bon appétit!
Breakfast Casserole with Zucchini and Bacon
(Ready in about 25 minutes | Servings 8)
Per serving: 320 Calories; 24.3g Fat; 5.3g Carbs; 19.7g Protein; 2.9g Sugars
Ingredients
1/2 pound zucchini, grated and squeezed dry
1 white onion, chopped
1 clove garlic, minced
6 slices bacon, chopped
1 cup Colby cheese, shredded
1 cup Cottage cheese, room temperature
8 eggs, beaten
1/2 cup Greek yogurt, room temperature
Sea salt and ground black pepper, to taste
1/4 teaspoon dried marjoram
1/4 teaspoon dried rosemary
1 teaspoon dried parsley flakes
Directions
Start by adding 1 cup of water and a metal trivet to the bottom of your Instant Pot.
Mix the ingredients until everything is well incorporated. Spoon the mixture into a lightly greased casserole dish.
Lower the casserole dish onto the trivet.
Secure the lid. Choose “Manual” mode and High pressure; cook for 20 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid. Bon appétit!
Spicy and Cheesy Chard Quiche
(Ready in about 35 minutes | Servings 6)
Per serving: 183 Calories; 14.4g Fat; 5.6g Carbs; 8.1g Protein; 2.8g Sugars
Ingredients
10 large eggs
1/2 cup double cream
Seasoned salt and ground black pepper, to taste
1 teaspoon cayenne pepper