Instant Pot Pressure Cooker Cookbook 2019 Page 26

  Ingredients

  1 cup silken tofu, cut into cubes

  Salt and black pepper, to taste

  1/2 teaspoon mustard powder

  1/2 teaspoon cumin powder

  1/2 teaspoon red pepper flakes, crushed

  1/4 teaspoon curry powder

  1 tablespoon balsamic vinegar

  2 tablespoons toasted sesame oil

  1 teaspoon garlic, minced

  1 cup button mushrooms, sliced

  1 pound collard greens, torn into pieces

  Directions

  In your food processor, blend tofu, salt, black pepper, mustard powder, cumin powder, red pepper, curry powder, and balsamic vinegar.

  Pour the sauce into a pan and cook over low heat for 2 to 3 minutes; reserve.

  Press the “Sauté” button to preheat your Instant Pot. Now, heat the sesame oil and cook the garlic and mushrooms until tender and fragrant.

  Add collard greens to the Instant Pot. Secure the lid. Choose the “Manual” mode and cook for 4 minutes under High pressure. Once cooking is complete, use a quick release; carefully remove the lid.

  Serve with a dollop of reserved vegan sauce. Enjoy!

  Butternut Squash and Barley Bowl

  (Ready in about 45 minutes | Servings 4)

  Per serving: 360 Calories; 6.4g Fat; 70g Carbs; 8.7g Protein; 2.2g Sugars

  Ingredients

  2 tablespoons olive oil divided

  2 cloves garlic, minced

  1/2 cup scallions, chopped

  2 cups butternut squash, peeled and cubed

  1/2 teaspoon turmeric powder

  2 cups barley, whole

  4 ½ cups water

  Sea salt and ground black pepper, to taste

  Directions

  Press the “Sauté” button to preheat your Instant Pot. Once hot, heat the oil. Now, cook the garlic and scallions until tender.

  Add the remaining ingredients and stir to combine.

  Secure the lid. Choose the “Multigrain” mode and cook for 40 minutes under High pressure. Once cooking is complete, use a natural release; carefully remove the lid.

  Ladle into individual bowls and serve warm.

  Colorful Veggie and Coconut Soup

  (Ready in about 25 minutes | Servings 5)

  Per serving: 176 Calories; 13.1g Fat; 9.3g Carbs; 7.9g Protein; 3.4g Sugars

  Ingredients

  1 tablespoon olive oil

  1/2 cup white onions, chopped

  1 teaspoon garlic, minced

  2 carrots, chopped

  1 parsnip, chopped

  1 celery, chopped

  1 head cauliflower, cut into small florets

  1 zucchini, diced

  5 cups vegetable stock

  Sea salt and ground black pepper, to taste

  1/2 cup coconut cream

  2 tablespoons fresh cilantro, chopped

  Directions

  Press the “Sauté” button to preheat your Instant Pot. Now, heat the oil until sizzling.

  Sauté the onion and garlic until tender. Add the carrots, parsnip, celery, cauliflower, zucchini, stock, salt, and black pepper, and stir to combine.

  Secure the lid. Choose the “Soup” mode and cook for 20 minutes under High pressure. Once cooking is complete, use a quick release; carefully remove the lid.

  Add coconut cream and seal the lid; let it sit until heated through. Ladle into soup bowls and serve garnished with fresh cilantro. Bon appétit!

  Broccoli and Carrots with Peanut Sauce

  (Ready in about 10 minutes | Servings 4)

  Per serving: 90 Calories; 4.3g Fat; 9.3g Carbs; 5.2g Protein; 4.3g Sugars

  Ingredients

  1 ¼ cups water

  1 pound broccoli florets

  1 carrot, diced

  1/2 teaspoon sea salt

  1/2 teaspoon cayenne pepper

  1/4 teaspoon ground white pepper

  For the Sauce:

  4 tablespoons silky peanut butter

  3 tablespoons water

  1 tablespoon champagne vinegar

  1 tablespoons poppy seeds

  Directions

  Add 1 ¼ cups of water to the base of your Instant Pot. Arrange broccoli and carrots in a steaming basket and transfer them to the Instant Pot.

  Secure the lid, choose the “Manual” mode, and cook for 3 minutes at High pressure. Once cooking is complete, use a quick release; carefully remove the lid.

  Season your vegetables with salt, cayenne pepper, and ground white pepper.

  Meanwhile, in a mixing bowl, thoroughly combine peanut butter, water, vinegar, and poppy seeds.

  Serve steamed broccoli and carrots with the peanut sauce on the side. Bon appétit!

  Delicious Old-Fashioned Chili

  (Ready in about 15 minutes | Servings 6)

  Per serving: 204 Calories; 6.5g Fat; 27.9g Carbs; 10.4g Protein; 6.9g Sugars

  Ingredients

  2 tablespoons olive oil

  1 red onion, chopped

  3 cloves garlic minced or pressed

  1 red bell pepper, diced

  1 green bell pepper, diced

  1 red chili pepper, minced

  Sea salt and ground black pepper, to taste

  1 teaspoon cayenne pepper

  1/2 teaspoon ground cumin

  2 cups vegetable stock

  2 ripe tomatoes, chopped

  2 (15-ounce) cans beans, drained and rinsed

  1 handful fresh cilantro leaves, chopped

  1/2 cup tortilla chips

  Directions

  Press the “Sauté” button to preheat your Instant Pot. Now, heat the oil until sizzling.

  Sauté the onion tender and translucent. Add garlic, peppers, salt, and pepper; continue to sauté until they are tender.

  Now, stir in cayenne pepper, cumin, stock, tomatoes, and beans.

  Secure the lid. Choose the “Manual” mode and cook for 10 minutes under High pressure. Once cooking is complete, use a quick release; carefully remove the lid.

  Divide chili between six serving bowls; top with fresh cilantro and tortilla chips. Enjoy!

  Saucy Brussels Sprouts with Cashews

  (Ready in about 15 minutes | Servings 4)

  Per serving: 132 Calories; 5.7g Fat; 17.8g Carbs; 6.3g Protein; 5.9g Sugars

  Ingredients

  1 pound Brussels sprouts, cut into halves

  1/2 cup water

  1/2 cup tomato purée

  Salt and ground black pepper, to taste

  1/2 teaspoon cayenne pepper or more to taste

  2 tablespoons soy sauce

  1 fresh lime juice

  1/4 cup cashew nuts, chopped

  1/4 cup fresh cilantro leaves, chopped

  Directions

  Add the Brussels sprouts, water, tomato purée, salt, black pepper, and cayenne pepper to the Instant Pot.

  Secure the lid. Choose the “Manual” mode and cook for 4 minutes under High pressure. Once cooking is complete, use a quick release; carefully remove the lid.

  Drizzle soy sauce and lime juice over the top. Add cashew nuts and fresh cilantro leaves. Serve immediately.

  Aromatic Risotto with Tomatoes

  (Ready in about 25 minutes | Servings 4)

  Per serving: 251 Calories; 6.2g Fat; 44.1g Carbs; 4.2g Protein; 3g Sugars

  Ingredients

  1 tablespoon sesame oil

  1 yellow onion, peeled and chopped

  2 cloves garlic, minced

  1 cup tomatoes, pureed

  1 carrot, chopped

  1 tablespoon tomato powder

  1 teaspoon curry powder

  1 teaspoon citrus & ginger spice blend

  1/2 teaspoon paprika

  Sea salt and freshly ground black pepper, to taste

  1 cup white rice, soaked for 30 minutes

  2 ½ cups water

  Directions

  Press the “Sauté” button to heat up the Instant Pot. Heat sesame oil until sizzling.

  Sweat the onion for 2 to 3
minutes. Add garlic and cook an additional 30 to 40 seconds.

  Add tomatoes and carrot; cook for a further 10 minutes, stirring periodically. Add seasonings, rice, and water to the Instant Pot. Secure the lid.

  Select the “Manual” mode and cook for 8 minutes at High pressure. Once cooking is complete, use a natural release; remove the lid carefully.

  Taste, adjust the seasonings and serve warm. Bon appétit!

  Vegan Lentil and Tomato Bowl

  (Ready in about 20 minutes | Servings 4)

  Per serving: 405 Calories; 5.9g Fat; 67.5g Carbs; 24.5g Protein; 3.8g Sugars

  Ingredients

  1 tablespoon olive oil

  2 cups red lentils

  1/2 cup scallions, finely chopped

  1 teaspoon garlic, minced

  1 teaspoon turmeric powder

  Sea salt and ground black pepper, to taste

  1 teaspoon sweet paprika

  1 (15-ounce) can tomatoes, crushed

  1 bay leaf

  1 handful fresh cilantro leaves, chopped

  Directions

  Add olive oil, lentils, scallions, garlic, turmeric, salt, black pepper, paprika, tomatoes, and bay leaf to your Instant Pot.

  Secure the lid. Choose the “Manual” mode and cook for 12 minutes under High pressure. Once cooking is complete, use a natural release; carefully remove the lid.

  Discard bay leaf and spoon lentil into serving bowls. Serve topped with fresh cilantro. Enjoy!

  Minty Split Pea Dip

  (Ready in about 15 minutes | Servings 8)

  Per serving: 79 Calories; 4.5g Fat; 4.4g Carbs; 5.6g Protein; 2.3g Sugars

  Ingredients

  1 pound dried split peas, rinsed

  6 cups vegetable stock

  1 tablespoon fresh lemon juice

  4 tablespoons extra-virgin olive oil

  1 teaspoon fresh mint, chopped

  1 tablespoon fresh parsley, chopped

  1/2 teaspoon paprika

  Sea salt and freshly ground black pepper, to taste

  Directions

  Add split peas and vegetable stock to your Instant Pot.

  Secure the lid. Choose the “Manual” mode and cook for 5 minutes under High pressure. Once cooking is complete, use a natural release; carefully remove the lid.

  Transfer split peas to your food processor; add the remaining ingredients. Process until everything is creamy and well combined. Serve well chilled. Bon appétit!

  Classic Tomato Soup with Pepitas

  (Ready in about 15 minutes | Servings 4)

  Per serving: 125 Calories; 9.4g Fat; 8.1g Carbs; 4.2g Protein; 1.8g Sugars

  Ingredients

  2 tablespoons olive oil

  1/2 cup green onions, chopped

  2 cloves garlic, crushed

  2 carrots, roughly chopped

  1 red chili pepper, seeded and chopped

  1 pound ripe tomatoes, puréed

  1 zucchini, chopped

  1 teaspoon dried rosemary

  1/2 teaspoon dried basil

  1/2 teaspoon dried marjoram

  1 teaspoon sweet paprika

  Sea salt and ground black pepper, to taste

  1 cup vegetable stock

  2 tablespoons fresh chives, chopped

  2 tablespoons pepitas

  Directions

  Press the “Sauté” button to preheat your Instant Pot. Then, heat the oil until sizzling.

  Now, cook green onions and garlic until tender and fragrant. Add carrots, chili pepper, tomatoes, zucchini, seasonings, and stock.

  Secure the lid. Choose the “Manual” mode and cook for 6 minutes under High pressure. Once cooking is complete, use a quick release; carefully remove the lid.

  Then, purée the mixture with an immersion blender until the desired thickness is reached.

  Ladle into soup bowls; serve garnished with fresh chives and pepitas. Enjoy!

  Mushroom Soup with Rice Noodles

  (Ready in about 25 minutes | Servings 6)

  Per serving: 292 Calories; 13.7g Fat; 37.7g Carbs; 5.5g Protein; 3.1g Sugars

  Ingredients

  6 cups vegan cream of mushroom soup

  1/2 teaspoon dried basil

  1 teaspoon dried oregano

  1 teaspoon dried parsley flakes

  1 teaspoon fennel seeds

  2 carrots, thinly sliced

  1 celery stalk, chopped

  1 parsnip, chopped

  1 red onion, chopped

  2 cloves garlic, minced

  1 cup brown mushrooms, chopped

  2 cups rice noodles

  1/2 tablespoon miso paste

  1/2 teaspoon freshly ground black pepper

  1/4 teaspoon red pepper flakes, crushed

  Salt, to taste

  Directions

  Place the cream of mushroom soup, basil, oregano, parsley, fennel seeds, carrots, celery, parsnip, onion, garlic, mushrooms in your Instant Pot.

  Secure the lid. Choose the “Soup” mode and cook for 8 minutes under High pressure. Once cooking is complete, use a natural release; carefully remove the lid.

  Add rice noodles, miso paste, black pepper, red pepper, and salt to the Instant Pot.

  Press the “Sauté” button and cook an additional 7 to 10 minutes. Ladle into individual bowls and serve right away!

  Purple Cabbage with Basmati Rice

  (Ready in about 25 minutes | Servings 4)

  Per serving: 242 Calories; 13.3g Fat; 35.2g Carbs; 7.8g Protein; 10g Sugars

  Ingredients

  2 tablespoons olive oil

  2 shallots, diced

  1 garlic clove, minced

  1 head purple cabbage, cut into wedges

  2 ripe tomatoes, pureed

  2 tablespoons tomato ketchup

  1 cup basmati rice

  1 ½ cups water

  1 bay leaf

  1/4 teaspoon marjoram

  1/2 teaspoon cayenne pepper

  Salt and freshly ground black pepper, to taste

  1/4 cup fresh chives, chopped

  Directions

  Press the “Sauté” button to preheat the Instant Pot. Heat olive oil and sauté the shallots until they are just tender.

  Now, stir in minced garlic and cook until it is lightly browned and aromatic.

  Stir in cabbage, tomatoes, ketchup, rice, water, bay leaf, marjoram, cayenne pepper, salt, and black pepper.

  Secure the lid. Select the “Manual” mode and cook for 6 minutes under High pressure. Once cooking is complete, use a natural release for 15 minutes; remove the lid carefully. Serve warm garnished with fresh chopped chives. Bon appétit!

  Summer Zucchini Bowl

  (Ready in about 15 minutes | Servings 4)

  Per serving: 143 Calories; 9.4g Fat; 12.7g Carbs; 5.6g Protein; 4.4g Sugars

  Ingredients

  2 tablespoons garlic-infused olive oil

  1 garlic clove, minced

  1/2 cup scallions, chopped

  1 pound zucchinis, sliced

  1/2 cup tomato paste

  1/2 cup vegetable broth

  Salt, to taste

  1/2 teaspoon ground black pepper

  1/2 teaspoon dried oregano

  1/2 teaspoon dried basil

  1 teaspoon paprika

  1/2 cup Kalamata olives, pitted and sliced

  Directions

  Press the “Sauté” button to preheat the Instant Pot. Now, heat the oil; sauté the garlic and scallions for 2 minutes or until they are tender and fragrant.

  Add zucchinis, tomato paste, broth, salt, black pepper, oregano, basil, and paprika.

  Secure the lid. Choose the “Manual” mode and Low pressure; cook for 4 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.

  Serve garnished with Kalamata olives. Bon appétit!

  Jasmine Rice with Curried Sauce

  (Ready in about 20 minutes | Servings 3)

  Per serving: 353 Calories; 9.6g Fat; 56.8g Carbs; 8g Protein; 1.7g Sugars
/>
  Ingredients

  1/4 cup water

  2 cups vegetable broth

  1 tablespoon olive oil

  1 cup jasmine rice

  1 tablespoon vegan margarine

  1 yellow onion, chopped

  1 teaspoon curry powder

  Fresh juice of 1/2 lemon

  Zest of 1/2 lemon

  Sea salt and ground black pepper, to taste

  Directions

  Place the water, 1 cup of vegetable broth, olive oil, and rice in your Instant Pot.

  Secure the lid. Choose the “Manual” mode and High pressure; cook for 2 minutes. Once cooking is complete, use a natural pressure release for 10 minutes; carefully remove the lid.

  Fluff the rice with a fork and reserve.

  Wipe down the Instant Pot with a kitchen cloth. Press the “Sauté” button and melt margarine. Then, sauté the onion until tender and translucent.

  Add the remaining cup of vegetable broth, curry powder, lemon, salt, and black pepper. Press the “Sauté” button and stir until everything is incorporated.

  Spoon the sauce over hot rice. Bon appétit!

  Penne with Leek-Tomato Sauce

  (Ready in about 15 minutes | Servings 4)

  Per serving: 281 Calories; 5g Fat; 54g Carbs; 7.6g Protein; 8.8g Sugars

  Ingredients

  1 tablespoon canola oil

  1 small-sized leek, chopped

  1 teaspoon garlic, smashed

  1 ¼ pounds penne pasta

  4 ripe tomatoes, pureed

  2 cups roasted vegetable stock, preferably homemade

  1 teaspoon dried rosemary

  1/2 teaspoon dried oregano