Enjoy!
Nutrition: calories 312, fat 7, fiber 2, carbs 8, protein 14
Okra and Beef Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 yellow onion, chopped
1 pound beef, cubed
1 garlic clove, minced
2 cups chicken stock
1 cardamom pod
14 ounces okra
12 ounces tomato sauce
Salt and black pepper to the taste
5 tablespoons parsley, chopped
A drizzle of olive oil
Juice of ½ lemon
For the marinade:
½ teaspoon onion powder
½ teaspoon garlic powder
A pinch of salt
1 tablespoon 7- spice mix
Directions:
In a bowl, mix meat with 7-spice, a pinch of salt, onion and garlic powder, toss to coat and leave aside.
Set your instant pot on Sauté mode, add a drizzle of olive oil, heat it up, add onion, garlic and cardamom, stir and cook for 3 minutes.
Add meat, stir, brown for 2 minutes and mix with okra, stock, tomato sauce, salt and pepper, stir, cover and cook on Low for 20 minutes.
Add lemon juice and parsley, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 273, fat 8, fiber 4, carbs 8, protein 17
Beef and Cabbage Stew
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 6
Ingredients:
2 and ½ pounds beef brisket
2 bay leaves
4 cups water
4 carrots, chopped
3 garlic cloves, chopped
1 cabbage head, roughly shredded
Salt and black pepper to the taste
3 turnips, cut into quarters
Horseradish sauce for serving
Directions:
Put the beef brisket in your instant pot, add water, salt, pepper, garlic and bay leaves, cover and cook at High for 1 hour.
Add carrots, cabbage and turnips, stir, cover the pot again and cook on High for 6 minutes.
Divide stew among plates and serve with horseradish sauce on top.
Enjoy!
Nutrition: calories 293, fat 8, fiber 3, carbs 10, protein 17
Lamb Shanks and Carrots
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
4 lamb shanks
2 tablespoons olive oil
2 tablespoons coconut flour
1 yellow onion, chopped
3 carrots, sliced
2 garlic cloves, minced
2 tablespoons tomato paste
1 teaspoon oregano, dried
1 tomato, chopped
2 tablespoons water
4 ounces beef stock
Salt and black pepper to the taste
Directions:
In a bowl, mix lamb shanks with flour, salt and pepper and toss.
Set your instant pot on Sauté mode, add oil, heat it up, add lamb, brown for a couple of minutes on each side and transfer to a bowl.
Add onion, oregano, carrots and garlic to the pot, stir and sauté for 5 minutes.
Add tomato, tomato paste, water, stock and return lamb to pot as well.
Stir, cover, cook on High for 25 minutes, divide everything between plates and serve.
Enjoy!
Nutrition: calories 400, fat 14, fiber 3, carbs 7, protein 30
Pork with Lemon Sauce
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
1 and ½ pounds pork shoulder, chopped
3 garlic cloves, minced
1 cinnamon stick
2 cloves
1 yellow onion, chopped
Juice of 1 lemon
Salt and black pepper to the taste
1 tablespoon ginger, grated
½ cup water
1 teaspoon rosemary, dried
2 tablespoons stevia
2 tablespoons coconut aminos
1 tablespoon olive oil
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add pork, salt and pepper, stir, brown for 5 minutes on each side and transfer to a plate.
Add onions, ginger, garlic, lemon juice, water, stevia, aminos, rosemary, cinnamon, cloves, pork, salt and pepper to the pot, stir, heat up, cover pot and cook on Manual for 50 minutes.
Discard cloves and cinnamon, stir pork mix, divide everything between plates and serve.
Enjoy!
Nutrition: calories 310, fat 4, fiber 2, carbs 12, protein 24
Meatballs and Sauce
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 8
Ingredients:
1 and ½ pounds pork meat, ground
1 egg
2 tablespoons parsley, chopped
4 tablespoons coconut flour
2 garlic cloves, minced
Salt and black pepper to the taste
¾ cup beef stock
½ teaspoon nutmeg, ground
½ teaspoon sweet paprika
2 tablespoons olive oil
2 carrots, chopped
1 celeriac, cubed
1 bay leaf
Directions:
In a bowl, mix ground meat with egg, salt, pepper, parsley, paprika, garlic, 1 tablespoon stock and nutmeg, stir well and dust them with the coconut flour.
Set your instant pot on Sauté mode, add oil, heat it up, add meatballs and brown them on all sides.
Add carrots, bay leaf, celeriac and stock, stir, cover the pot and cook on High for 8 minutes.
Discard bay leaf, divide meatballs and sauce into bowls and serve.
Enjoy!
Nutrition: calories 383, fat 10, fiber 6, carbs 10, protein 15
Salmon and Veggies
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 salmon fillets, boneless
2 cups water
3 tablespoons olive oil
1 lemon, sliced
1 white onion, chopped
3 tomatoes, sliced
4 thyme sprigs, chopped
4 parsley sprigs, chopped
Salt and black pepper to the taste
Directions:
Drizzle the oil on a parchment paper.
Add a layer of tomatoes, salt and pepper.
Drizzle some oil again, add fish and season with salt and pepper.
Drizzle some more oil, add thyme and parsley, onions, lemon slices, salt and pepper and wrap packet.
Add the water to your instant pot, add the steamer basket, add packet inside, cover and cook on High for 15 minutes.
Unwrap packet, divide fish and veggies between plates and serve.
Enjoy!
Nutrition: calories 200, fat 5, fiber 7, carbs 10, protein 20
Shrimp and Turnips
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 pounds shrimp, peeled and deveined
1 pound tomatoes, peeled and chopped
1 cup water
3 turnips, cut into quarters
4 tablespoons olive oil
4 onions, chopped
1 teaspoon coriander, ground
1 teaspoon curry powder
Juice of 1 lemon
A pinch of salt and black pepper
Directions:
Put the water in your instant pot, add steamer basket, add turnips, cover pot, cook on High for 6 minutes, drain, transfer to a bowl and leave aside for now.
Clean your instant pot, set it on sauté mode, add oil, heat
it up, add onions, stir and cook for 5 minutes.
Add salt, coriander, curry, tomatoes, lemon juice, shrimp and turnips, stir, cover and cook on High for 6 minutes more.
Divide shrimp into bowls and serve.
Enjoy!
Nutrition: calories 183, fat 4, fiber 1, carbs 7, protein 15
Squid and Veggies
Preparation time: 10 minutes
Cooking time: 27 minutes
Servings: 4
Ingredients:
1 pound squid, cleaned and chopped
10 garlic cloves, minced
2-inch ginger piece, grated
2 green chilies, chopped
½ tablespoon lemon juice
2 yellow onions, chopped
1 curry leaf
1 tablespoon coriander powder
¼ cup coconut, shredded
¾ tablespoon chili powder
1 teaspoon garam masala
Salt and black pepper to the taste
A pinch of turmeric
1 teaspoon mustard seeds
¾ cup water
3 tablespoons olive oil
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add mustard seeds and coconut, stir and cook for 2 minutes.
Add ginger, onions, garlic, chilies, salt, pepper, curry leaf, coriander powder, chili powder, garam masala, turmeric, water, lemon juice and squid, stir, cover and cook on Low for 25 minutes.
Divide into bowls and serve right away.
Enjoy!
Nutrition: calories 193, fat 7, fiber 1, carbs 7, protein 19
Artichokes and Sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 artichokes, trimmed
2 cups chicken stock
1 tablespoon tarragon, chopped
4 lemon slices
Zest from 1 lemon, grated
Pulp from 1 lemon
1 celery stalk, chopped
½ cup olive oil
Salt to the taste
Directions:
Put artichokes in your instant pot, add lemon slices on top, add stock, cover, cook on High for 20 minutes and transfer them to a platter.
Meanwhile, in your food processor, mix tarragon with lemon zest, lemon pulp, celery, salt and olive oil, pulse very well, drizzle this over artichokes and serve right away.
Enjoy!
Nutrition: calories 192, fat 6, fiber 7, carbs 9, protein 7
Squash and Chicken Cream
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 6
Ingredients:
1 and ½ pounds butternut squash, baked, peeled and cubed
1 cup chicken meat, cooked and shredded
½ cup green onions, chopped
3 tablespoons ghee
30 ounces chicken stock
½ cup carrots, chopped
½ cup celery, chopped
1 garlic clove, minced
½ teaspoon Italian seasoning
15 ounces canned tomatoes and their juice, chopped
Salt and black pepper to the taste
A pinch of red pepper flakes, dried
A pinch of nutmeg, grated
1 and ½ cup coconut cream
Directions:
Set your instant pot on Sauté mode, add ghee, melt it, add celery, carrots and onions, stir and cook for 3 minutes.
Add garlic, squash, tomatoes, stock, Italian seasoning, salt, pepper, pepper flakes and nutmeg, stir, cover and cook on High for 10 minutes.
Blend soup using an immersion blender, add coconut cream and chicken, stir, set the pot on simmer mode and cook for 3 minutes more.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 182, fat 2, fiber 7, carbs 10, protein 7
Veggie Soup
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 8
Ingredients:
1 tablespoon olive oil
1 celery stalk, chopped
3 pounds tomatoes, chopped
2 carrots, chopped
1 onion, chopped
1 zucchini, chopped
4 garlic cloves, minced
30 ounces canned chicken stock
Salt and black pepper to the taste
1 teaspoon Italian seasoning
2 cups baby spinach
1 cup asiago cheese, grated
2 tablespoons basil, chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onion, stir and cook for 5 minutes.
Add carrots, garlic, celery, zucchini, tomatoes, stock, Italian seasoning, salt and pepper, stir, cover and cook on High for 6 minutes
Add basil and spinach, stir, ladle into bowls and serve with cheese sprinkled on top.
Enjoy!
Nutrition: calories 172, fat 4, fiber 4, carbs 10, protein 6
Cabbage and Carrot Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cabbage head, shredded
1 small yellow onion, chopped
12 ounces baby carrots
3 celery stalks, chopped
2 tablespoons olive oil
3 teaspoons garlic, minced
¼ cup cilantro, chopped
4 cups chicken stock
Salt and black pepper to the taste
Directions:
In your instant pot, mix cabbage with celery, carrots, onion, stock, olive oil and garlic, stir, cover and cook on High for 8 minutes.
Add salt, pepper and cilantro, stir well, ladle into soup bowls and serve.
Enjoy!
Nutrition: calories 165, fat 4, fiber 3, carbs 9, protein 10
Asparagus Cream
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 pounds green asparagus, trimmed and cut into medium pieces
3 tablespoons ghee
6 cups chicken stock
1 yellow onion, chopped
¼ teaspoon lemon juice
½ cup coconut cream
Salt and white pepper to the taste
Directions:
Set your instant pot on Sauté mode, add ghee, heat it up, add asparagus, onion, salt and pepper, stir and cook for 5 minutes.
Add stock, cover pot, cook on Low for 15 minutes, transfer everything to your blender and pulse well.
Return soup to pot, add coconut cream and lemon juice, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 100, fat 5, fiber 1, carbs 8, protein 7
Fresh Fennel and Leek Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 fennel bulb, chopped
2 cups water
1 bay leaf
1 leek, chopped
1 tablespoon olive oil
Salt and black pepper to the taste
2 teaspoons parmesan cheese, grated
Directions:
In your instant pot, mix fennel with leek, bay leaf, oil, water, salt and pepper, stir, cover and cook on High for 15 minutes.
Add cheese, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 126, fat 3, fiber 3, carbs 6, protein 5
Chicken Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
6 chicken thighs
1 teaspoon olive oil
¼ pound baby carrots
Salt and black pepper to the taste
1 yellow onion, chopped
2 tablespoons tomato paste
1 celery stalk, chopp
ed
½ teaspoon thyme, dried
2 and ½ cups chicken stock
15 ounces canned tomatoes, chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add chicken, salt and pepper, brown for 4 minutes on each side and transfer to a plate.
Add celery, onion, tomato paste, carrots, thyme, salt and pepper, stir and sauté them for 4 minutes more.
Add stock, chicken and tomatoes, cover and cook on High for 25 minutes.
Transfer chicken pieces to a cutting board, leave aside to cool down for a few minutes, discard bones, shred meat and return it to the stew.
Stir, divide into bowls and serve hot.
Enjoy!
Nutrition: calories 182, fat 4, fiber 4, carbs 7, protein 14
Turkey Stew
Preparation time: 10 minutes
Cooking time: 33 minutes
Servings: 4
Ingredients:
1 tablespoon avocado oil
1 yellow onion, chopped
1 teaspoon garlic, minced
[2017] 500 Instant Pot Recipes Page 4