Read an Excerpt
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 Co.
Copyright © 2017 Kathy Hester
All rights reserved.
ISBN: 978-1-62414-352-6
CHAPTER 1
Five Recipes to Start You Out
If you've just unpacked your Instant Pot or have been using it for years, these are the recipes that you should make first.
One of my testers told me that The Best Not-Refried Black Beans recipe was worth the price of the book, so it's first on my list. You'll find yourself making these all the time, and you can make an organic batch of these that are enough for dinner and some to freeze for less than the cost of one can!
I've also got a great breakfast for you — Pear Cardamom Steel-Cut Oats for Two — as well as Thick and Rich Jackfruit Ragu, Super Easy Weeknight One-Pot Pasta and Zucchini Lemon Spelt Snack Cake, in which you can substitute carrots during the winter. Enjoy!
THE BEST NOT-REFRIED BLACK BEANS
gluten-free, soy-free, no added oil option*
Refried beans are so inexpensive to make at home, and they can be made in less than an hour from unsoaked dried beans using the pressure cooker settings on your Instant Pot. These have no added oil and you can freeze the leftovers in burritos for grab-and-go lunches.
MAKES 14 SERVINGS
SAUTÉ INGREDIENTS
1 tbsp (15 ml) mild oil (or *dry sauté or add a little water/vegetable broth)
1½ cups (372 g) minced onion
1½ cups (225 g) minced bell pepper
4 cloves garlic, minced
1½ tsp (3 g) cumin powder
PRESSURE COOKER INGREDIENTS
3 cups (700 ml) water
2 cups (400 g) dried black beans (1 lb [453 g])
2 tsp (4 g) oregano
1½ tsp (3 g) chili powder
1 tsp jalapeño powder, optional
½ tsp chipotle powder, optional
½ tsp liquid smoke, optional
Salt, to taste
For the sauté ingredients, use the sauté setting over normal, or medium heat, and heat the oil or broth. Sauté the onion until transparent, 5 minutes. Then add the bell pepper, garlic and cumin powder and sauté until the bell peppers soften, a few minutes more.
For the pressure cooker, add the water, black beans, oregano, chili powder, and jalapeño powder, chipotle powder and/or liquid smoke (if using) to the onion mixture and stir to combine. Put the lid on, make sure the steam release handle is closed, change to the manual setting (the pressure cooking one) and set the timer for 40 minutes.
Allow the pressure to release naturally. You'll know when it's ready because the round silver pressure gauge will drop down.
Mash the beans with a potato masher or the back of a large spoon. You can leave them as chunky as you like or you can even use an immersion blender to make them completely smooth. Add salt to taste before serving.
PER ½-CUP (120-G) SERVING: Calories 52.9, protein 2.6 g, total fat 1.2 g, carbohydrates 8.6 g, sodium 1.2 mg, fiber 2.6 g
PEAR CARDAMOM STEEL-CUT OATS FOR TWO
gluten-free*, soy-free, no added oil
You may be surprised that you can make a small batch of oatmeal for two in your large Instant Pot. This version is full of sweet pears, cardamom and almonds. If you love the chewy texture of steel-cut oats, then you'll love the way they cook up in your Instant Pot.
MAKES 2 SERVINGS
1½ cups (355 ml) water
½ cup (40 g) steel-cut oats (*make sure oats are clearly marked gluten-free)
1 small pear, chopped (a heaping ½ cup [75 g])
1/8 tsp cardamom (a large pinch) or 1 whole green cardamom pod
2 tbsp (11.5 g) toasted sliced almonds
Sweetener of choice, to taste (optional)
Nondairy milk, for serving
Add the water, oats, pear and cardamom to your Instant Pot. Put the lid on and make sure the steam release handle is set to sealing, or closed. Select the manual setting and set to cook for 3 minutes. The Instant Pot timer will begin counting down the time once it gets up to pressure.
Allow the pressure to release naturally. You'll know when it's ready because the round silver pressure gauge will drop down.
Open, and remove the cardamom pod (if using). Serve topped with almonds, the sweetener (if using) and a drizzle of nondairy milk. If the pears are very ripe you can skip the extra sweetener.
PER SERVING: Calories 213.7, protein 8.2 g, total fat 6.1 g, carbohydrates 36.8 g, sodium 0.0 mg, fiber 6.8 g
THICK AND RICH JACKFRUIT RAGU
gluten-free, soy-free, no added oil option*
Sometimes you need a hearty dinner that is full of flavor and includes pasta to make everyone happy. This thick, tomato-based sauce has carrots, celery and lots of shredded jackfruit to fill you up.
MAKES 6 SERVINGS
1–2 tbsp (15–30 ml) oil (or *dry sauté or add a little water/vegetable broth)
1 small onion, minced
4 cloves garlic, minced
2 small carrots, chopped small
1 medium stalk celery, chopped small
1 (20-oz [565-g]) can jackfruit in brine (do not use the kind in syrup)
1 (28-oz [794-g]) can tomato puree (or 3 cups [750 ml] homemade)
2 tbsp (33 g) tomato paste
1 tbsp (15 ml) balsamic vinegar
2 tsp (2 g) dried oregano
1 tsp dried basil
1 bay leaf
½ tsp salt
¼ tsp dried rosemary
¼ tsp ground black pepper
Use the sauté setting over normal, or medium heat, and heat the oil if using. Sauté the onion until transparent, 5 minutes. Then add the garlic, carrots and celery and sauté for 4 minutes more.
Rinse the jackfruit in a strainer and then smash it in your hands to get it to break into shreds. You can remove any large seedpods and discard. They will be obvious once you start smashing.
Add the jackfruit shreds, tomato puree, tomato paste, balsamic vinegar, oregano, basil, bay leaf, salt, rosemary and black pepper. Put the lid on and make sure the steam release handle is set to sealing, or closed; change to the manual setting (the pressure cooking one) and set the timer for 10 minutes.
Allow the pressure to release naturally. You'll know when it's ready because the round silver pressure gauge will drop down.
Before serving, taste and add extra salt, pepper, herbs and balsamic vinegar if needed. Remove and discard the bay leaf. Serve over toasted bread, pasta or polenta.
PER SERVING: Calories 132.9, protein 3.6 g, total fat 5.0 g, carbohydrates 21.5 g, sodium 1207.8 mg, fiber 5.6 g
Note: The nutritional information includes all the sodium that's in the jackfruit can — even the brine that you pour down the sink. This means you are ingesting less salt than is labeled.
SUPER EASY WEEKNIGHT ONEPOT PASTA
gluten-free, soy-free, no added oil
Imagine a long day at work, you're hungry, or maybe it's unbearably hot outside. Come home, throw some pasta sauce, water and pasta into your Instant Pot, and poof — instant dinner in a cool kitchen. This recipe has been tested with whole wheat, brown rice and brown rice–quinoa pastas. It does not work well with bean pastas.
MAKES 4 SERVINGS
4 cups (980 g) pasta sauce, homemade (here) or store-bought
3 cups (700 ml) water
4 cups (384 g) dried, uncooked gluten-free pasta (see headnote; use spirals or
penne, NOT spaghetti or tiny pasta that could clog the pressure valve)
Mix the sauce and water in the Instant Pot liner. Stir in the pasta and press under the sauce.
Click the manual button, and then click the pressure button to turn the pressure to low. Cook on low for 5 minutes.
Carefully move the pressure valve to manually release the pressure.
PER SERVING: Calories 560.0, protein 20.0 g, total fat 7.0 g, carbohydrates 104.0 g, sodium 940.0 mg, fiber 16.0 g
ZUCCHINI LEMON SPELT SNACK CAKE
gluten-free option*, soy-free, no added oil option**
In the summer, you have more zucchini than you know what to do with. Here's a great way to use some of it up and you don't even have to turn on the oven or get the house all heated up.
MAKES 8 SERVINGS
DRY INGREDIENTS
1¼ cups (150 g) spelt flour (or use whole wheat pastry flour or *gluten-free
baking blend)
3/4 tsp baking soda
¼ tsp salt
WET INGREDIENTS
2 tbsp (14 g) ground flaxseed mixed with 4 tbsp (60 ml) warm water
2 tbsp (30 ml) oil (or **use applesauce)
1 cup (124 g) shredded zucchini (about 1 small)
½ cup (100 g) raw or coconut sugar
1 tbsp (4 g) lemon zest (optional)
1 tsp lemon extract or ½ tsp lemon oil
OPTIONAL DECADENT LEMON COCONUT ICING
½ cup (109 g) coconut oil
3/4 cup (90 g) powdered sugar
2 tbsp (30 ml) lemon juice
For the dry ingredients, combine the flour, baking soda and salt in a small mixing bowl, then set aside.
For the wet ingredients, combine the flaxseed mixture, oil, zucchini, sugar, lemon zest (if using) and lemon extract in a large mixing bowl. Add the dry mix to the wet one and stir well.
Oil a springform pan that fits into your Instant Pot; it will be 8 inches (20 cm) or smaller. Be sure to try to fit the pan in your Instant Pot on the rack BEFORE you pour in the batter.
Pour in the batter and spread evenly. Cover with foil. Add the rack to your Instant Pot and add 1½ cups (355 ml) water.
If your pan does not fit inside the rack handles, you will need to fashion some handles out of aluminum foil to lower the pan into the cooker. Tear off two pieces of foil about 3 feet (1 m) long, fold each one lengthwise two times. Lay the foil handles out on the counter in a plus sign near your cooker. Place your pan in the center, where the two pieces cross. Pull the handles up and carefully lift the pan into your Instant Pot.
Place the lid on with the steam release handle closed and cook on high pressure for 35 minutes.
Let the pressure release naturally. Once the pressure indicator goes down, remove the lid, lift out the pan using the foil handles and remove the foil that's covering the pan. Let cool before icing or serving.
To make the icing, add all the ingredients to a mixer fitted with the whisk attachment. Whisk until creamy and combined. Stop to scrape down the bowl several times.
Note: If you make this in the winter you will need to soften up the coconut oil first because it will be hard as a rock!
PER SERVING (FOR THE CAKE): Calories 126.0, protein 2.2 g, total fat 5.0 g, carbohydrates 22.2 g, sodium 209.7 mg, fiber 2.3 g
PER SERVING (FOR THE ICING): Calories 174.6, protein 0.0 g, total fat 14.0 g, carbohydrates 11.5 g, sodium 0.9 mg, fiber 0.0 g
CHAPTER 2
Quick and Easy Homemade Staples to Save You Money
Making my own staples is one of my favorite parts about cooking whole foods at home. I think you'll love it too once you try it. It's wonderful to know exactly what's in your food, and all your spice blends will have your favorite flavors in them.
If you have the 7-in-1 Instant Pot you will find a yogurt setting and will enjoy creating your own vegan yogurt, but not all models have it. You don't have to have an Instant Pot to make yogurt, but it does make it easy.
I have an array of no-salt-added spice blends for you to use and a recipe to make your own jalapeño powder. I've fallen in love with the bold flavor it gives beans and Mexican dishes. Plus you can use them in the other recipes in this book.
NO-EFFORT SOY YOGURT
gluten-free, no added oil
For this particular yogurt you'll want to use a fresh unopened container of store-bought soy milk. That way you know it's already pasteurized and you get to skip the step of boiling it and waiting for it to cool. Use a soy milk with as few ingredients as possible, hopefully just soybeans and water. If it has too many ingredients, it will not thicken up as much.
MAKES 4 CUPS (960 G)
1 (32-oz [946-ml]) container plain unsweetened soy milk that has soybeans and
water as its only ingredients
1 packet vegan yogurt starter (I use Cultures for Health Vegan Yogurt Starter)
1 tbsp (8 g) tapioca starch (optional) as thickener
Whisk together the soy milk, starter and starch (if using) in a very clean mixing bowl. Either pour the mixture directly into the Instant Pot or pour into small glass jars. If you use glass jars you can sit them right on the pot bottom; there's no need to use a rack.
Put on the lid. You don't have to close the valve, but if you do it could help the temperature stay more consistent. Select the yogurt setting. The default time is 8 hours, but I find the yogurt gets firmer without an added thickener if you let it culture for 12 or more hours. Be aware that the yogurt will also become tangier the longer it cultures.
Store in the fridge for up to 10 days.
PER 1-CUP (240-G) SERVING: Calories 88.8, protein 7.0 g, total fat 4.0 g, carbohydrates 6.3 g, sodium 85.0 mg, fiber 1.0 g
DIY VEGAN RICOTTA
gluten-free, soy-free, no added oil
This is a down and dirty quick vegan ricotta that you can use in pasta dishes, in sandwiches or however else you want. Use it here for a delicious pasta casserole.
MAKES 3 CUPS (700 G)
1 cup (237 ml) water
1 cup (137 g) cashews, soaked in water for 6 hours, drained
¾ cup (109 g) blanched slivered almonds, soaked in water for 6 hours, drained
1–2 tbsp (5–10 g) nutritional yeast
2 tsp (10 ml) lemon juice
1 tsp apple cider vinegar
½–1 tsp salt, to taste
Add everything to your food processor or blender and process until fairly smooth, but not as smooth as plain nut butter. That way it will be closer to the texture of real ricotta.
PER ½-CUP (120-G) SERVING: Calories 241.7, protein 8.4 g, total fat 19.7 g, carbohydrates 12.1 g, sodium 3.7 mg, fiber 3.0 g
CAULIFLOWER SOUR CREAM
gluten-free, soy-free, no added oil
Since cauliflower is magic, I thought why not try making a sour cream with it? It's not an exact match, but it's pretty amazing for an oil-free version. Add more lemon juice if you'd like more bite. The cashews will make it extra smooth and creamy, but you can leave them out if you are on a nut-free diet.
MAKES ABOUT 1 CUP (240 G)
PRESSURE COOKER INGREDIENTS
2 cups (214 g) cauliflower florets
2 cups (475 ml) water
3 tbsp (26 g) cashews (optional)
BLENDER INGREDIENTS
1 tsp nutritional yeast
1 tsp lemon juice
½ tsp apple cider vinegar
2–6 tsp (10–30 ml) cooking liquid, as needed
Salt, to taste
For the pressure cooker, add the cauliflower, water and cashews (if using) to your Instant Pot and cook on high pressure for 3 minutes.
Let the pressure release naturally.
Drain, reserving the liquid for blending.
For the blender, add the cauliflower and cashews along with the nutritional yeast, lemon juice, apple cider vinegar and 1 teaspoon of the cooking liquid. Blend, scrape down the sides and add more cooking liquid if needed. Blend until smooth. Add salt to taste.
PER ¼-CUP (60-ML) SERVING: Calories 53.1, protein 2.5 g, total fat 3.1 g, carbohydrates 5.1 g, sodium 15.8 mg, fiber 1.6 g
NOT-RAW ALMOND MILK
gluten-free, soy-free, no added oil
Sometimes you need some nondairy milk and you don't have time to wait for your nuts to soak. This is a quick and easy way that will give you a quart (946 ml) of nondairy milk in less time than it takes to go to the store. You can use it plain for cooking or flavor it up and drink it as dessert. Please note that there are no nutritionals for this recipe because it really depends on your blending and straining. If you use a nut milk bag it should be close in calories to store-bought almond milk.
MAKES 4 CUPS (946 ML)
PRESSURE COOKER INGREDIENTS
2 cups (475 ml) water
1 cup (145 g) almonds
BLENDER INGREDIENTS
4 cups (946 ml) water
Extras from the list below
EXTRAS
2 tsp (10 ml) pure vanilla extract
3 tbsp (36 g) melted vegan chocolate chips, for chocolate milk
½ cup (75 g) strawberries, blueberries or other berry
1 tsp ground chia seeds, to thicken
Sweetener of choice, to taste
For the pressure cooker, add the water and almonds to your Instant Pot and cook on high pressure for 10 minutes.
Let the pressure release naturally.
Drain the almonds. I like to slip them out of their skins and discard for smoother milk, but you can leave them on if you prefer.
For the blender, add the almonds and the 4 cups (946 ml) water to your blender and blend well. Strain through a nut milk bag and store in the refrigerator.
The recipe makes an unsweetened plain nondairy milk that many of the recipes in this book call for. But there's no need to stop there. You can add one or more of the extras to the blender with the strained milk and blend again.
INSTANT POT VEGETABLE BOUILLON
gluten-free, soy-free, no added oil
I always like to have homemade bouillon on hand. It's ridiculously cheap to make and you can freeze it, too. I freeze mine in ice-cube trays that are about 2 tablespoons (30 ml) per cube. Once frozen, pop out and store in a resealable bag in the freezer. Use as you would a normal bouillon cube in recipes.
MAKES ABOUT 4 CUPS (940 G)
PRESSURE COOKER INGREDIENTS
½ cup (120 ml) water
2 large onions, quartered
6 medium carrots, cut into lengths to fit Instant Pot
4 celery stalks, cut into lengths to fit Instant Pot
8 (3" [7.5-cm]) sprigs fresh thyme or 3 tsp (3 g) dried thyme
1 (3" [7.5-cm]) sprig fresh rosemary or 1 tsp dried rosemary
BLENDER INGREDIENTS
1 cup (96 g) nutritional yeast
Salt, to taste (optional)
For the pressure cooker, add the water, onions, carrots, celery and herbs to your Instant Pot and put the lid on. Cook on manual with high pressure for 10 minutes.
Let the pressure release naturally.
For the blender, carefully scoop the cooked veggies and broth into your blender and add the nutritional yeast. Blend until smooth. Add salt (if using) and blend again.
Store what you can use in a week in the refrigerator. Put the rest in ice-cube trays and freeze.
PER 2-TABLESPOON (30-G) SERVING: Calories 21.4, protein 2.1 g, total fat 0.0 g, carbohydrates 3.4 g, sodium 15.1 mg, fiber 1.2 g
(Continues...)
Excerpted from The Ultimate Vegan Cookbook for your Instant Pot by Kathy Hester. Copyright © 2017 Kathy Hester. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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