THE ULTIMATE VEGAN COOKBOOK FOR YOUR INSTANT POT: 80 Easy and Delicious Plant-Based Recipes That You Can Make in Half the Time
Kathy Hester
Page Street Publishing
January 10, 2017
$22.99/Paperback
ISBN-13: 978-1624143380
Kathy Hester is the author of Easy Vegan, OATrageous Oatmeals, The Great Vegan Bean Book, The Vegan Slow Cooker (with more than 50K copies in print) and more. She writes a vegan food blog, HealthySlowCooking.com, which has 19,000 Facebook likes. She lives in Durham, North Carolina.
As the Instant Pot becomes increasingly affordable and popular among home cooks, who better to teach vegans the ins and outs of this handy appliance than bestselling vegan cookbook author Kathy Hester? In THE ULTIMATE VEGAN COOKBOOK FOR YOUR INSTANT POT, Kathy presents 80 new and unique recipes using the many features of the 7-appliances-in-1 Instant Pot, which includes a pressure cooker, slow cooker, yogurt maker, and steamer. The Instant Pot does most of the work for less kitchen stress and mess, and it produces astoundingly delicious results.
Recipes include Autumn Mushroom Bean Soup, Quinoa Chickpea Scramble, California Vegetables in Cheezy Sauce, All American Tempeh Chili, Mushroom Stroganoff Over Instant Pot Potatoes, and even desserts like Vegan Cheesecake and Smores Sweet Potatoes. Readers also save money by easily making their own staples such as vegetable stock, nondairy milk, yogurt, seitan, and cheesy sauce.
With plenty of introductory material, readers can learn about using the different features of their Instant Pot, nutritional benefits of each, do’s and don’ts, and how to care for it. This cookbook helps vegan home cooks confidently use the Instant Pot to prepare their own nourishing staples and delicious meals for their families.
Black Bean Quinoa Burgers
Makes 12 patties
gluten-free, soy-free, no added oil option*
Every vegan needs a quick and easy bean burger in his or her repertoire. For this one you toss the long cooking ingredients into your pressure cooker, then mix the spices and flaxseed in. I like to freeze at least half of these for an impromptu dinner party another night.
SAUTÉ INGREDIENTS
- 1 tbsp (15 ml) oil (or *dry sauté or add a little water/vegetable broth)
- ½ cup (80 g) chopped onion
- 8 cloves garlic, minced
PRESSURE COOKER INGREDIENTS
- 1 cup (184 g) dried unsoaked black beans or pinto beans
- ½ cup (85 g) quinoa, rinsed well
- ½ cup (79 g) brown rice
- 4 cups (946 ml) water
PATTY INGREDIENTS
- ½ cup (90 g) ground flaxseed
- 1 tbsp (2 g) dried marjoram
- 2 tsp (12 g) salt (or to taste if you are limiting your intake)
- 2 tsp (4 g) smoked paprika
- 1 tsp pepper
- 1 tsp dried thyme
For the sauté, use the sauté setting over normal, or medium heat, and heat the oil or broth. Add the onion and sauté until transparent, 5 minutes. Then add the garlic and sauté a minute more.
For the pressure cooker, add the black beans, quinoa, rice and water to the onion mixture and stir to combine. Put the lid on and make sure the steam release handle is set to sealing, or closed; cook on high pressure for 34 minutes.
Carefully move the pressure valve and release the pressure manually.
Preheat your oven to 350°F (180°C, or gas mark 4) and prepare 2 baking sheets with parchment paper.
For the patties, mash the beans in the pot, then mix in the ground flaxseed, marjoram, salt, paprika, pepper and thyme. If the mix is too loose, turn on the sauté function and cook uncovered until the extra water evaporates.
Divide the mixture into 12 portions (about a heaping ⅓ cup [80 g] each), form into patties and place on the baking sheet.
NOTE: If your mixture is still too wet to form into patties, add some brown rice or whole wheat flour 1 tablespoon (8 g) at a time until the dough is thick enough to work with.
Cook for 20 minutes on one side, then carefully flip and cook for 10–15 minutes more, or until they have firmed up.
Serve as a main course with steamed veggies on the side or on a bun with all the fixings.
* PER SERVING: Calories 90.4, protein 3.7 g, total fat 3.3 g, carbohydrates 12.7 g, sodium 2.8 mg, fiber 3.4 g
Quick Red Curry Zucchini Noodle Soup
Makes 2 servings
gluten-free, soy-free, no added oil
Sometimes you need a bowl of steaming soup that has some attitude. This rich, spicy broth is full of veggies. In fact, even the noodles are spiralized zucchini. This would work with spiralized sweet potato, carrot, cabbage or butternut squash. That way you can make it with seasonal vegetables all year long! Technically, this recipe has no added refined oil, but we all know that coconut milk is high in fat. If you are on a no- or restricted-oil diet, you can always use unsweetened coconut milk from a carton, such as So Delicious, and a little coconut extract to get a similar flavor with fewer calories.
- 1 ½ cups (355 ml) water
- ¾ cup (175 ml) full-fat coconut milk
- 1 ½ tsp (4 g) red curry paste
- 2″ (5-cm) piece lemongrass, smashed (or 1 tsp lemon zest)
- 1 medium zucchini, spiralized (about 3 cups [360 g])
- ½ cup (75 g) chopped red pepper
- ½ cup (64 g) thin carrot coins
- 2 tbsp (10 g) nutritional yeast
- Salt, to taste
FOR SERVING
- Lime wedges
- Bean sprouts
- Chopped cilantro
Add the water, coconut milk, red curry paste, lemongrass, zucchini, red pepper and carrot coins to the Instant Pot.
Put on the lid and close the pressure valve. Click the manual button and set to 1 minute, then click the adjust button and set the pressure to low.
Release the pressure manually, by carefully moving the valve. Stir in the nutritional yeast and salt to taste.
To serve, garnish with the lime wedges, bean sprouts and cilantro.
PER SERVING: Calories 250.8, protein 6.5 g, total fat 16.0 g, carbohydrates 22.8 g, sodium 285.9 mg, fiber 6.4 g
These recipes may be reproduced with the following credit:
Recipes from THE ULTIMATE VEGAN COOKBOOK FOR YOUR INSTANT POT: 80 Easy and Delicious Plant-Based Recipes That You Can Make in Half the Time by Kathy Hester. (Page Street Publishing; January 10, 2017; $22.99/Paperback; ISBN: 978-1624143380).
Contact: Caitlin Kling
978-594-875
caitlink@pagestreetpublishing.com