Instant Pot Pressure Cooker Cookbook 2019
Page 29
Ingredients
1 cup water
3 globe artichokes
1/2 lemon
For the Sauce:
1 avocado, peeled, pitted and diced
3 ounces feta cheese
1/2 lemon, juiced
1/2 yellow onion, chopped
2 tablespoons fresh parsley leaves, chopped
1/2 teaspoon sea salt
1/3 teaspoon black pepper
Directions
Add 1 cup of water and a steamer basket to the base of your Instant Pot. Now, discard the damaged leaves of the artichokes.
Cut the bottoms to be flat. Cut off excess stem and remove the tough ends of the leaves; rub with a lemon half.
Arrange the artichokes in the steamer basket.
Secure the lid. Choose the “Manual” mode, High pressure and 11 minutes. Once cooking is complete, use a natural release; carefully remove the lid.
In a mixing bowl, combine all the sauce ingredients. Serve the artichokes with the sauce on the side. Bon appétit!
Moong Dal and Green Bean Soup
(Ready in about 45 minutes | Servings 6)
Per serving: 221 Calories; 4.3g Fat; 34.7g Carbs; 12.8g Protein; 2.1g Sugars
Ingredients
1 ½ tablespoons olive oil
2 shallots, chopped
2 garlic cloves, minced
1 teaspoon cilantro, ground
1/2 teaspoon ground allspice
1/2 teaspoon smoked paprika
1 teaspoon celery seeds
1/2 teaspoon fennel seeds
1/2 teaspoon ground cumin
1 ½ cups moong dal
7 cups water
Sea salt and ground black pepper, to your liking
2 cups green beans, fresh
Directions
Press the “Sauté” button to heat up your Instant Pot. Then, heat olive oil and cook the shallots until just tender.
Now, add garlic and cook 30 to 40 seconds more or until it is aromatic and slightly browned. Stir in all seasonings; cook until aromatic or 2 minutes more, stirring continuously.
Add the moong dal and water. Secure the lid. Select the “Manual” mode and cook for 17 minutes under High pressure.
Once cooking is complete, use a natural pressure release for 20 minutes; carefully remove the lid.
Season with sea salt and black pepper; add green beans and secure the lid again. Select the “Manual” mode one more time and cook for 2 minutes under High pressure.
Once cooking is complete, use a quick pressure release; carefully remove the lid. Serve immediately with garlic croutons. Bon appétit!
Russet Potato Bites
(Ready in about 15 minutes | Servings 6)
Per serving: 221 Calories; 11.2g Fat; 27.9g Carbs; 3.4g Protein; 1g Sugars
Ingredients
2 pounds russet potatoes, peeled and diced
1/2 stick butter, melted
2 garlic cloves, pressed
1/2 teaspoon mustard powder
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
1 teaspoon thyme
2 tablespoons mayonnaise
2 tablespoons balsamic vinegar
Directions
Add a metal rack and 1 cup of water to your Instant Pot. Place the potatoes on the rack.
Secure the lid. Select the “Steam” mode and cook for 10 minutes under High pressure. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Cut your potatoes into wedges and toss them with the remaining ingredients. Serve at room temperature. Bon appétit!
Buttery Brussels Sprouts and Carrots
(Ready in about 15 minutes | Servings 4)
Per serving: 211 Calories; 14.4g Fat; 17.8g Carbs; 6g Protein; 5.6g Sugars
Ingredients
1/2 stick butter, softened
1/2 cup shallots, chopped
2 cloves garlic, minced
1 pound Brussels sprouts
4 carrots, chunked
1/4 cup lager beer
1/4 cup stock, preferably homemade
1/4 cup fresh chives, for garnish
Directions
Press the “Sauté” button to heat up the Instant Pot. Melt the butter; now, sweat the shallots until tender and fragrant, about 4 minutes.
Add garlic and continue to cook for 30 seconds more. Stir in Brussels sprouts, carrots, beer, and stock.
Secure the lid and choose the “Manual" setting, High pressure and 8 minutes. Once cooking is complete, use a quick release; carefully remove the lid.
Serve garnished with the fresh chives. Enjoy!
Mustard Cipollini Onions
(Ready in about 15 minutes | Servings 4)
Per serving: 96 Calories; 0.9g Fat; 19.9g Carbs; 3.4g Protein; 12.1g Sugars
Ingredients
1 ½ pounds Cipollini onions, outer layer eliminated
3/4 cup roasted vegetable stock
Sea salt and ground black pepper, to taste
2 bay leaves
1 rosemary sprig
1 thyme sprig
2 teaspoons honey
1 tablespoon mustard
1 ½ tablespoons corn starch
Directions
Add all ingredients to your Instant Pot. Secure the lid and choose the “Steam” mode. Cook for 10 minutes at High pressure.
Once cooking is complete, use a quick release; carefully remove the lid.
Arrange the onions on a serving platter and serve warm. Enjoy!
Spicy Eggplant with Steamed Eggs
(Ready in about 50 minutes | Servings 4)
Per serving: 235 Calories; 15.8g Fat; 13.5g Carbs; 11.4g Protein; 7.7g Sugars
Ingredients
1 pound eggplant, peeled and cut pieces
2 teaspoons salt
2 tablespoons butter, at room temperature
2 garlic cloves, smashed
1/2 cup scallions, chopped
1 red bell pepper, chopped
1 jalapeño pepper, minced
2 ripe tomatoes, chopped
Sea salt, to taste
1/2 teaspoon freshly ground black pepper
4 eggs
Directions
Toss the eggplant with the salt and allow it to sit for 30 minutes; then, drain and rinse the eggplant.
Press the “Sauté” button to heat up the Instant Pot. Once hot, melt the butter. Stir in the eggplant and cook for 3 to 5 minutes, stirring periodically.
Add the garlic, scallions, peppers, and tomatoes; cook an additional 4 minutes. Season with salt and pepper.
Secure the lid. Select the “Manual” setting; cook for 8 minutes at HIGH pressure. Once cooking is complete, use a quick release; carefully remove the lid. Reserve.
Add 1 cup of water and metal rack to the Instant Pot. Crack the eggs into ramekins; lower the ramekins onto the rack.
Secure the lid. Select the “Steam” setting; cook for 5 minutes under High pressure. Serve with the eggplant mixture on the side. Bon appétit!
Colby Cheese and Beer Mashed Cauliflower
(Ready in about 20 minutes | Servings 5)
Per serving: 297 Calories; 23.6g Fat; 8.9g Carbs; 12.8g Protein; 1.4g Sugars
Ingredients
1 1/3 cups water
1 cauliflower head
1/2 teaspoon cayenne pepper
Sea salt and freshly ground black pepper
2 tablespoons butter
1 ½ tablespoons arrowroot powder
1/2 cup beer
1 teaspoon garlic powder
1 ½ cup Colby cheese, shredded
1/2 cup sour cream
Directions
Add 1 1/3 cups of water to your Instant Pot.
Put the cauliflower head into the steaming basket. Transfer the steaming basket to the Instant Pot.
Secure the lid and choose the “Manual” button, High pressure and 5 minutes. Once cooking is complete, use a quick release; carefull
y remove the lid.
Season cooked cauliflower with cayenne pepper, salt, and ground black pepper. Mash cooked cauliflower with a potato masher.
Next, melt butter in a pan that is preheated over moderate heat. Whisk in the arrowroot powder and cook for 40 seconds, stirring continuously.
Gradually pour in beer, stirring continuously. Add the garlic powder and cook until the sauce has thickened, for 3 to 4 minutes.
Remove from heat and stir in Colby cheese and sour cream; stir until the cheese has melted. Add mashed cauliflower and stir until everything is well incorporated. Bon appétit!
Zuppa di Pomodoro
(Ready in about 30 minutes | Servings 4)
Per serving: 175 Calories; 11.1g Fat; 12.5g Carbs; 7.7g Protein; 6.7g Sugars
Ingredients
1 tablespoon olive oil
A bunch of scallions, chopped
1 garlic clove, minced
2 carrots, grated
1 celery, chopped
1 pounds tomatoes, seeded and chopped
4 cups roasted-vegetable broth
Sea salt, to taste
1/4 teaspoon freshly ground black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 cup double cream
1 tablespoon fresh Italian parsley, roughly chopped
Directions
Press the “Sauté” button to heat up the Instant Pot. Now, heat the oil; sauté the scallions, garlic, carrot, and celery approximately 5 minutes.
Stir in the tomatoes, broth, salt, black pepper, cayenne pepper, basil, and oregano.
Secure the lid. Select the “Soup” setting; cook for 20 minutes at High pressure. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Fold in the cream and purée the soup with an immersion blender. Serve topped with fresh parsley. Bon appétit!
Steamed Root Veggies with Spicy Horseradish Mayo
(Ready in about 10 minutes | Servings 4)
Per serving: 116 Calories; 9.7g Fat; 5.2g Carbs; 2.4g Protein; 2.6g Sugars
Ingredients
1 1/3 cups water
1 celery with leaves, chopped
1 turnip, sliced
1 carrot, sliced
1 red onion, sliced
1/4 teaspoon dried dill weed
1 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon ground pepper
2 tablespoons fresh parsley
For the Horseradish Mayo:
1 tablespoon horseradish, well drained
1/2 cup mayonnaise
2 teaspoons Dijon mustard
Directions
Add 1 1/3 cups of water and steamer basket to the Instant Pot.
Arrange celery, turnip, carrot, and onion in the steamer basket. Season the vegetables with dried dill weed, garlic powder, sea salt, and ground pepper.
Secure the lid and choose the “Manual” mode, High pressure and 3 minutes. Once cooking is complete, use a quick release; remove the lid carefully.
In a mixing bowl, combine the horseradish, mayonnaise, and Dijon mustard. Garnish steamed vegetables with fresh parsley; serve with the horseradish mayo on the side. Bon appétit!
Steamed Broccoli with Seeds
(Ready in about 10 minutes | Servings 4)
Per serving: 199 Calories; 15.6g Fat; 9.9g Carbs; 8.7g Protein; 2.9g Sugars
Ingredients
1 head (1 ½-pound) broccoli, broken into florets
2 tablespoons extra-virgin olive oil
2 garlic cloves, pressed
2 tablespoons mayonnaise
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
Salt and black pepper, to taste
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 teaspoon dried parsley flakes
2 tablespoons pepitas
2 tablespoons sunflower seeds
2 tablespoons sesame seeds
Directions
Add 1 cup of water and a steamer basket to the bottom of your Instant Pot. Place broccoli florets in the steamer basket.
Secure the lid and choose the “Steam” mode; cook for 6 minutes under High pressure. Once cooking is complete, use a quick release; carefully remove the lid.
While the broccoli is still hot, add the remaining ingredients. Toss to combine and serve at room temperature.
Buttery Wax Beans with Sunflower Kernels
(Ready in about 10 minutes | Servings 6)
Per serving: 115 Calories; 6.8g Fat; 11.2g Carbs; 4.2g Protein; 3.1g Sugars
Ingredients
2 pounds wax beans
1 red onion, finely chopped
1 teaspoon garlic, smashed
1 ½ cups chicken stock
Black pepper, to taste
1/2 teaspoon cayenne pepper
2 tablespoons butter, melted
1 tablespoon fresh Italian parsley, roughly chopped
2 tablespoons toasted sunflower kernels
Directions
Add wax beans, onion, garlic, stock, black pepper, cayenne pepper, and butter to the Instant Pot.
Secure the lid and choose the “Steam” mode; cook for 3 minutes under High pressure. Once cooking is complete, use a quick release; carefully remove the lid.
Transfer cooked beans to a serving bowl; garnish with parsley and sunflower kernels and serve right now. Bon appétit!
Broccoli with Two-Cheese and Chili Dip
(Ready in about 15 minutes | Servings 6)
Per serving: 246 Calories; 14.5g Fat; 13.6g Carbs; 17.1g Protein; 2.8g Sugars
Ingredients
1 cup water
1 ½ pounds broccoli, broken into florets
For the Sauce:
1 (15-ounces) can of chili
1 cup Ricotta cheese, crumbled
1 ¼ cups Gruyère cheese shredded
1/4 cup salsa
Directions
Add water to the base of your Instant Pot.
Put the broccoli florets into the steaming basket. Transfer the steaming basket to the Instant Pot.
Secure the lid. Choose the “Manual” mode and High pressure; cook for 3 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Now, cook all sauce ingredients in a sauté pan that is preheated over medium-low flame. Cook for 7 minutes or until everything is incorporated.
Serve steamed broccoli with the sauce on the side. Bon appétit!
Winter Root Vegetable Soup
(Ready in about 45 minutes | Servings 8)
Per serving: 150 Calories; 6.7g Fat; 18.9g Carbs; 4.7g Protein; 3.3g Sugars
Ingredients
2 stalks celery, chopped
2 parsnips, chopped
2 carrots, chopped
1 pound potatoes, cubed
1/2 pound turnip, chopped
1 onion, chopped
2 garlic cloves, minced
4 cups water, or as needed
3 cups chicken stock
1/2 stick butter, at room temperature
1/2 teaspoon mustard seeds
2 bay leaves
1 teaspoon paprika
1/2 teaspoon ground black pepper
Salt, to taste
Directions
Place the celery, parsnip, carrots, potatoes, turnip, onion and garlic in the Instant Pot; now, pour in the water and stock.
Secure the lid. Select the “Soup” setting; cook for 25 minutes at High pressure. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Stir in the butter and seasonings; press the “Sauté” button and continue to cook the soup for 14 to 16 minutes more or until everything is heated through. Discard bay leaves and serve hot.
Acorn Squash and Candy Onion Soup
(Ready in about 25 minutes | Servings 6)
Per serving: 365 Calories; 23.3g Fat; 32.1g
Carbs; 8.8g Protein; 16.8g Sugars
Ingredients
2 tablespoons ghee, melted
1 cup candy onions, chopped
1 garlic clove, minced
2 bell peppers, deveined and chopped
1 ½ pounds acorn squash, shredded
1 carrot, chopped
1 celery, chopped
6 ounces cream cheese
1 bay leaf
2 cups water
4 cups vegetable stock
Directions
Press the “Sauté” button to heat up the Instant Pot; melt the ghee and sauté candy onions, garlic and peppers until they are softened.
Add the remaining ingredients.
Secure the lid. Select the “Soup” setting; cook for 20 minutes at High pressure. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Afterwards, purée the soup with an immersion blender and serve hot. Enjoy!
Aromatic Snow Peas
(Ready in about 10 minutes | Servings 4)
Per serving: 126 Calories; 5.4g Fat; 16.9g Carbs; 3.6g Protein; 8.1g Sugars
Ingredients
1 ½ tablespoons coconut oil
1 pound snow peas, frozen
2 carrots, sliced
1 parsnip, sliced
Seasoned salt, to taste
1 cup water
1/2 teaspoon ground black pepper
1/2 teaspoon red pepper flakes, crushed
1 tablespoon white sugar
Directions
Add all of the above ingredients to your Instant Pot.
Secure the lid. Select the “Steam” setting; cook for 4 minutes at High pressure. Once cooking is complete, use a quick pressure release; carefully remove the lid.