Instant Pot Pressure Cooker Cookbook 2019 Read online

(Ready in about 35 minutes | Servings 6)

  Per serving: 393 Calories; 6.5g Fat; 67.4g Carbs; 18.4g Protein; 16.8g Sugars

  Ingredients

  2 cups Great Northern beans

  1 red onion, peeled and chopped

  1 cup water

  2 cups vegetable broth

  1/2 cup ketchup

  Garlic salt, to taste

  1 teaspoon chili powder

  1/2 teaspoon mixed peppercorns, crushed

  1/4 cup dark brown sugar

  2 cloves garlic, minced

  2 sprigs fresh sage, roughly chopped

  2 tablespoons canola oil

  6 slices sourdough bread, toasted

  Directions

  Add beans, onion, water, and broth to the Instant Pot.

  Secure the lid. Choose the “Soup” mode and High pressure; cook for 25 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.

  Add ketchup, salt, chili powder, mixed peppercorns, sugar, garlic, sage, and oil. Press the “Sauté” button.

  Let it simmer an additional 5 to 7 minutes or until everything is heated through. Spoon the hot beans over toast and serve immediately.

  Classic Lentil Gumbo

  (Ready in about 15 minutes | Servings 4)

  Per serving: 196 Calories; 8.8g Fat; 22.7g Carbs; 9.6g Protein; 7.7g Sugars

  Ingredients

  2 tablespoons sesame oil

  1 shallot, chopped

  3 cloves garlic, minced

  1 teaspoon jalapeño pepper, minced

  1 celery stalk, chopped

  1 carrot, chopped

  1 parsnip, chopped

  1/2 teaspoon dried basil

  1 teaspoon dried parsley flakes

  1 teaspoon red pepper flakes, crushed

  1 1/3 cups lentils, regular

  4 cups vegetable broth

  1 ½ cups fresh or frozen chopped okra

  2 ripe tomatoes, chopped

  Salt, to taste

  1/2 teaspoon ground black pepper

  1 teaspoon light brown sugar

  Directions

  Press the “Sauté” button to preheat the Instant Pot. Heat the oil andnow, sauté the shallot until tender and fragrant.

  After that, stir in garlic; cook an additional 30 seconds or until aromatic. Then, stir in the remaining ingredients.

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

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

  Mediterranean-Style Wheat Berry Salad

  (Ready in about 45 minutes + chilling time | Servings 6)

  Per serving: 207 Calories; 7.1g Fat; 32.2g Carbs; 6.2g Protein; 1.5g Sugars

  Ingredients

  2 cups wheat berries, soaked overnight and rinsed well

  6 cups water

  Salt and pepper, to taste

  1 cup baby tomatoes, halved

  1 red onion, thinly sliced

  1/3 cup Kalamata olives, halved

  1/4 cup extra-virgin olive oil

  1/4 cup red wine vinegar

  1 tablespoon tahini

  1 teaspoon yellow mustard

  3 cloves garlic, minced

  Directions

  Add the soaked wheat berries and water to the 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.

  Place in a salad bowl. Add salt, pepper, tomatoes, onion and Kalamata olives.

  In a small-sized mixing bowl, whisk the remaining ingredients for the dressing. Dress your salad and serve well-chilled.

  Easy Breakfast Coconut Oatmeal

  (Ready in about 15 minutes | Servings 2)

  Per serving: 243 Calories; 11.8g Fat; 48g Carbs; 12.6g Protein; 2.5g Sugars

  Ingredients

  4 cups water

  1 ½ cups steel cut oats

  1 tablespoon coconut oil

  1/2 teaspoon cardamom

  1/4 teaspoon grated nutmeg

  1/2 teaspoon ground cinnamon

  1/2 teaspoon vanilla essence

  1/2 teaspoon ground star anise

  1/2 cup coconut, flaked

  Directions

  Add water and oats to your Instant Pot.

  Secure the lid and choose the “Manual” mode. Cook for 10 minutes at High pressure.

  Once cooking is complete, use a quick release; remove the lid carefully. Add coconut oil and seasonings to the warm oatmeal and stir to combine well.

  Divide among individual bowls and serve topped with flaked coconut. Bon appétit!

  The Best Mac and Cheese Ever

  (Ready in about 15 minutes | Servings 4)

  Per serving: 415 Calories; 11.5g Fat; 66g Carbs; 14.4g Protein; 6.7g Sugars

  Ingredients

  1 (8-ounce) box elbow macaroni

  3 Yukon gold potatoes, peeled and diced

  1 yellow onion, chopped

  1 garlic clove, minced

  2 cups water

  3 tablespoons nutritional yeast flakes

  Seasoned salt and ground black pepper, to taste

  1/2 teaspoon red pepper flakes

  1/2 cup cashews

  1/3 cup almond milk

  Directions

  Place macaroni, potatoes, onion, garlic, and water in your Instant Pot.

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

  Then, remove potatoes from cooking liquid using a slotted spoon; transfer them to your blender. Add nutritional yeast flakes, salt, black pepper, red pepper, cashews, and almond milk; blend until everything is creamy, uniform and smooth.

  Add “cheese” mixture to the Instant Pot; stir with warm pasta and serve immediately.

  Old-Time Mashed Potatoes

  (Ready in about 15 minutes | Servings 6)

  Per serving: 196 Calories; 8.3g Fat; 27.2g Carbs; 4.2g Protein; 1.4g Sugars

  Ingredients

  2 pounds potatoes, peeled and diced

  3 garlic cloves, peeled

  1 cup vegetable stock

  Salt, to taste

  1/3 teaspoon ground black pepper

  A pinch of grated nutmeg

  4 tablespoons vegan butter, softened

  2 tablespoons soy milk

  1 teaspoon paprika powder

  Directions

  Add the potatoes, garlic, stock, salt, pepper, nutmeg and butter to your Instant Pot.

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

  Then, purée the mixture with a potato masher; add soy milk and continue to mash until your desired texture is reached.

  Sprinkle paprika over the top and serve warm. Bon appétit!

  Creamy Chowder with Peppers

  (Ready in about 15 minutes | Servings 4)

  Per serving: 282 Calories; 22.2g Fat; 18.4g Carbs; 6.1g Protein; 7.9g Sugars

  Ingredients

  3 teaspoons sesame oil

  1/2 cup leeks, chopped

  1 garlic clove, minced

  1 celery with leaves, chopped

  1 carrot, trimmed and chopped

  1 red bell pepper, thinly sliced

  1 green bell pepper, thinly sliced

  1 serrano pepper, deveined and thinly sliced

  4 ½ cups water

  Salt and ground black pepper, to taste

  1 tablespoon soy sauce

  1/2 cup raw cashews, soaked for 3 hours

  1/2 cup almond milk, unsweetened

  Directions

  Press the “Sauté” button on your Instant Pot. Heat sesame oil and sauté the leeks until they are just tender.

  Add garlic, celery, carrot, and peppers; continue sautéing un
til they have softened, about 3 minutes.

  Add water, salt, and pepper. Choose the “Manual” mode and cook for 4 minutes at High pressure.

  Once cooking is complete, use a quick release; remove the lid carefully.

  Next, puree soy sauce, raw cashews, and almond milk in your food processor or blender; process until creamy and uniform.

  Stir this cream base into the soup; cook in the residual heat until everything is well incorporated.

  Divide warm chowder among individual serving bowls. Side with crackers and enjoy!

  Lentil Gazpacho Salad

  (Ready in about 15 minutes + chilling time | Servings 4)

  Per serving: 375 Calories; 9.4g Fat; 55.7g Carbs; 20.3g Protein; 5.9g Sugars

  Ingredients

  1 ½ cups yellow lentils

  3 cups water

  2 bay leaves, dry or fresh

  1 sprig thyme

  1 sprig rosemary

  2 garlic cloves, halved

  1 red bell pepper, sliced

  1 green bell pepper, sliced

  1 cucumber, sliced

  2 cups baby spinach leaves

  1/2 cup red onion, thinly sliced

  1/2 cup black olives, pitted and sliced

  1 jalapeño, minced

  A large handful fresh parsley, finely chopped

  2 ripe tomatoes, chopped

  1/4 cup extra-virgin olive oil

  1 tablespoon peanut butter

  1 tablespoon lime juice

  Directions

  Add lentils, water, bay leaves, thyme, rosemary, and garlic to 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; carefully remove the lid.

  Allow lentils to cool to room temperature. Then, add the remaining ingredients; toss to combine well.

  Serve well chilled and enjoy!

  Tempeh and Sweet Potato Curry

  (Ready in about 15 minutes | Servings 4)

  Per serving: 272 Calories; 11.1g Fat; 31.2g Carbs; 15.6g Protein; 3.8g Sugars

  Ingredients

  1 tablespoon toasted sesame oil

  1 onion, thinly sliced

  2 garlic cloves, minced

  1 red chili pepper, chopped

  1/2 pound tempeh, steamed

  1 cup vegetable broth

  1 teaspoon curry paste

  1/2 teaspoon cumin

  Sea salt and ground black pepper, to taste

  1 pound sweet potatoes, peeled and diced

  1 tablespoon peanut butter

  4 ounces coconut milk

  2 cups spinach leaves

  Directions

  Press the “Sauté” button to preheat your Instant Pot. Now, heat the oil; sauté the onion until tender and translucent.

  Add garlic and chili pepper; continue to sauté an additional 40 seconds.

  Add tempeh, broth, curry paste, cumin, salt, black pepper, sweet potatoes, peanut butter and coconut milk.

  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.

  Add spinach leaves; seal the lid again and let it sit until wilted completely. Serve in individual bowls and enjoy!

  Spring Green Lentil Salad

  (Ready in about 25 minutes | Servings 4)

  Per serving: 183 Calories; 13.8g Fat; 13.7g Carbs; 3.5g Protein; 4g Sugars

  Ingredients

  3 cups water

  1 ½ cups dried French green lentils, rinsed

  2 bay leaves

  A bunch of spring onions, roughly chopped

  2 garlic cloves, minced

  2 carrots, shredded

  1 green bell pepper, thinly sliced

  1 red bell pepper, thinly sliced

  1/2 cup radishes, thinly sliced

  1 cucumber, thinly sliced

  1/4 cup extra-virgin olive oil

  2 tablespoons balsamic vinegar

  1/4 cup fresh basil, snipped

  1 teaspoon mixed peppercorns, freshly cracked

  Sea salt, to taste

  Directions

  Place water, lentils, and bay leaves in your Instant Pot. Secure the lid.

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

  Drain green lentils and discard bay leaves; transfer to a large salad bowl.

  Add spring onions, garlic, carrots, bell peppers, radishes, cucumber, olive oil, vinegar, and basil. Season with crushed peppercorns and sea salt.

  Toss to combine and place in your refrigerator until ready to serve. Bon appétit!

  VEGETABLES & SIDE DISHES

  French-Style Onion Soup

  (Ready in about 35 minutes | Servings 6)

  Per serving: 353 Calories; 15.4g Fat; 40.5g Carbs; 15.4g Protein; 20.2g Sugars

  Ingredients

  3 tablespoons ghee

  6 sweet onions, sliced

  2 garlic cloves

  Kosher salt and ground black pepper, to taste

  1/2 teaspoon cayenne pepper

  1 tablespoon granulated sugar

  1/3 cup sherry wine

  1/2 cup water

  5 cups chicken stock, preferably homemade

  2 fresh rosemary sprigs

  1 loaf French bread, cut into slices and toasted

  1 ½ cups Munster cheese, shaved

  Directions

  Press the “Sauté” button to heat up the Instant Pot. Then, melt the ghee; sauté the onions until translucent, about 5 minutes.

  Add garlic and sauté it for 1 to 2 minutes more. Reduce the heat to low; add the salt, black pepper, cayenne pepper, and white sugar. Continue to cook, stirring frequently, until sweet onions are slightly browned.

  Pour in sherry wine, and scrape off any brown bits from the bottom of your Instant Pot. Now, pour in the water and chicken stock; add rosemary and stir to combine.

  Secure the lid. Select the “Manual” setting; cook for 8 minutes under High pressure. Once cooking is complete, use a quick pressure release; carefully remove the lid.

  Then, preheat your oven to broil.

  Divide the soup among ovenproof bowls; top with toasted bread and shaved Munster cheese; place your soup under the broiler for 5 to 6 minutes, or until the cheese is bubbly. Serve warm and enjoy!

  Mashed Potatoes with Spring Garlic and Sour Cream

  (Ready in about 15 minutes | Servings 4)

  Per serving: 230 Calories; 14g Fat; 23.3g Carbs; 3.8g Protein; 1.7g Sugars

  Ingredients

  1 cup water

  1 pound Yukon Gold potatoes, peeled and cubed

  1/2 stick butter, softened

  2 tablespoons spring garlic, minced

  1/4 cup milk

  1/3 cup sour cream

  1/2 teaspoon dried oregano

  1/2 teaspoon dried rosemary

  1/2 teaspoon paprika

  Salt and ground black pepper, to taste

  Directions

  Add 1 cup of water and steamer basket to the base of your Instant Pot.

  Place cubed potatoes in the steamer basket; transfer it to the Instant Pot. Secure the lid. Select the “Manual” mode; cook for 4 minutes under High pressure.

  Once cooking is complete, use a quick release; carefully remove the lid.

  Meanwhile, heat a pan over a moderate heat. Melt the butter and cook spring garlic until it is tender and aromatic.

  Add the milk and scrape up any browned bits with a spatula. Allow it to cool slightly.

  In a mixing bowl, mash the cooked potatoes. Add the butter/garlic mixture along with the other ingredients.

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

  Bok Choy with Black Sesame and Olives

  (Ready in about 10 minutes | Servings 4)

  Per serving: 178 Calories; 10.8g Fat; 14.3g Carbs; 12.8g Protein; 2.1g Sugars

  Ingre
dients

  1 pound Bok choy, leaves separated

  2 teaspoons canola oil

  3 tablespoons black sesame seeds

  2 tablespoons soy sauce

  1/2 teaspoon smoked paprika

  Salt and ground black pepper, to taste

  1/2 cup Kalamata olives, pitted and sliced

  Directions

  Prepare the Instant Pot by adding 1 ½ cups of water and a steamer basket to the bottom. Place the Bok choy in the steamer basket.

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

  Transfer the Bok choy to a bowl and toss with the remaining ingredients. Bon appétit!

  Buttery Steamed Sweet Potatoes

  (Ready in about 35 minutes | Servings 4)

  Per serving: 154 Calories; 5.9g Fat; 23.5g Carbs; 2.3g Protein; 7.3g Sugars

  Ingredients

  1 pound whole small sweet potatoes, cleaned

  1/4 teaspoon salt

  1/4 teaspoon freshly grated nutmeg

  2 tablespoons light butter

  Directions

  Add 1 cup of water and a steamer basket to the Instant Pot. Arrange sweet potatoes in the steamer basket.

  Secure the lid and choose the “Steam” mode. Cook for 10 minutes under High pressure. Once cooking is complete, use a natural release for 20 minutes; carefully remove the lid.

  Toss steamed sweet potatoes with salt, nutmeg and butter. Eat warm. Bon appétit!

  Artichokes with Avocado Feta Dip

  (Ready in about 20 minutes | Servings 3)

  Per serving: 282 Calories; 17.7g Fat; 26.3g Carbs; 10.9g Protein; 4.2g Sugars