PREP: 10 MINUTES • PRESSURE: 10 MINUTES • TOTAL: 30 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: QUICK
SERVES 8
4 pounds Yukon Gold potatoes, peeled and quartered
3 cups water
1 teaspoon kosher salt, plus more for seasoning
5 tablespoons butter
½ cup whole milk
1 cup sour cream
¼ cup drained prepared horseradish
Freshly ground black pepper
1.Add the potatoes, water, and salt to the Instant Pot. Secure the lid.
2.Select Manual or Pressure Cook and cook at high pressure for 10 minutes.
3.Meanwhile, in a small saucepan over low heat on the stove, heat the butter and milk just until very warm.
4.Once pressure cooking is complete, use a quick release. Test the potatoes to make sure they are tender. Carefully drain off the cooking liquid, reserving ½ cup.
5.Use a potato masher to mash the potatoes until fluffy and all lumps are gone. Add the warm milk and butter, sour cream, and horseradish. Season with pepper and gently mix until well combined.
6.If the potatoes are too thick, add cooking liquid, 1 tablespoon at a time. Taste for seasoning.
INGREDIENT TIP: Bottled prepared horseradish can typically be found in the refrigerated aisle of your grocery store. Add more if you like things spicy.
Per Serving Calories: 307; Total Carbohydrates: 43g; Saturated Fat: 9g; Trans Fat: 0g; Fiber: 3g; Protein: 6g; Sodium: 409mg
FAMILY-FRIENDLY
Sweet Potatoes with Brown Sugar Topping
VEGETARIAN A quicker, healthier take on the traditional Thanksgiving side dish, whole sweet potatoes are steamed until tender, split in two, and topped with a brown sugar and butter topping. The topping gets a little crispy under the broiler, thanks to a bit of flour, making it reminiscent of a praline.
PREP: 5 MINUTES • PRESSURE: 12–18 MINUTES • TOTAL: 40 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 6 TO 8
1 cup water
6 medium sweet potatoes, pricked a few times with a fork
4 tablespoons butter, cubed
½ cup brown sugar
¼ cup all-purpose flour
½ teaspoon ground cinnamon
Pinch kosher salt
1.Add the water to the Instant Pot and place the steamer basket or steam rack on top. Place the sweet potatoes in the steamer basket. Secure the lid.
2.Select Manual or Pressure Cook and cook at high pressure for 12 to 18 minutes (12 for especially small sweet potatoes, 15 for medium, and 18 for large).
3.Meanwhile, in a small bowl, mix together the butter, brown sugar, flour, cinnamon, and salt with your fingers until a well-combined but crumbly mixture is formed.
4.Once cooking is complete, use a natural release for 10 minutes, then release any remaining pressure.
5.Preheat the oven to broil.
6.Carefully transfer the potatoes to a baking sheet. Slice each in half lengthwise and lay side by side, cut-side up. Sprinkle each half with 1 heaping tablespoon of the sugar mixture and broil for 3 to 5 minutes, until lightly crispy.
VARIATION TIP: This technique would also work with marshmallows in place of the brown sugar topping. Place the sweet potato halves close together so that they are touching on the baking sheet and top with mini marshmallows before broiling.
Per Serving Calories: 310; Total Carbohydrates: 58g; Saturated Fat: 5g; Trans Fat: 0g; Fiber: 6g; Protein: 3g; Sodium: 98mg
CHAPTER FOUR
BEANS AND GRAINS
Chipotle Black Beans
Homemade Hummus
Chickpea Curry
No-Fry Refried Beans
Southern-Style Black-Eyed Peas
Lentils with Tomato and Pancetta
Creamy White Bean Dip
Super-Fast Red Beans and Rice
Mexican-Style Brown Rice
Brown Butter and Asparagus Risotto
Faster-than-Fast-Food Fried Rice
Quinoa Tabbouleh
Rustic Herb Stuffing
Whole-Wheat Creamy Mac and Cheese
Cheese Grits
WEEKDAY WIN • FAMILY-FRIENDLY
Chipotle Black Beans
VEGETARIAN, GLUTEN-FREE Dried beans, when properly cooked, have better flavor and texture than their canned counterparts. The pressure cooker makes preparing dried beans foolproof while saving you time and money. This recipe has a rich smokiness thanks to a dose of chili powder and chipotles in adobo.
PREP: 5 MINUTES • PRESSURE: 15 MINUTES • TOTAL: 35 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 6 TO 8
2 tablespoons canola oil
1 medium onion, finely diced
1 small bell pepper, finely diced
4 garlic cloves, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1 small can chipotles in adobo, roughly chopped
1 pound dried black beans, rinsed, picked over (discard any bad beans), and soaked overnight
8 cups vegetable or chicken broth or water
2 teaspoons kosher salt
1.Preheat the Instant Pot by selecting Sauté. Add the oil to the pot.
2.Once hot, add the onion, bell pepper, and garlic. Stir and cook for 2 minutes, until the onion starts to become translucent.
3.Add the chili powder and cumin and stir, cooking for 1 minute. Add the chipotles and stir.
4.Add the beans, broth, and salt and stir. Secure the lid.
5.Select Manual or Pressure Cook and cook at high pressure for 15 minutes.
6.Once cooking is complete, select Cancel and use a natural release.
7.Taste the beans for doneness and seasoning. If the beans aren’t as soft as you’d like, return to high pressure for 1 to 3 minutes and use a natural release.
INGREDIENT TIP: Chipotles in adobo come in a can or jar and can be found in the international food section of the grocery store.
Per Serving Calories: 375; Total Carbohydrates: 54g; Saturated Fat: 1g; Trans Fat: 0g; Fiber: 13g; Protein: 24g; Sodium: 1885mg
WORTH THE WAIT
Homemade Hummus
GLUTEN-FREE, VEGETARIAN This homemade hummus is made with dried chickpeas, which are cooked in no time in the pressure cooker—no soaking required. Don’t forget the first dose of oil, since it helps keep the beans from foaming too much in the pot. Start by making the recipe as written and then adjust it according to your taste, adding spices, herbs, and more.
PREP: 10 MINUTES • PRESSURE: 45 MINUTES TOTAL: 1 HOUR, 10 MINUTES
PRESSURE LEVEL: HIGH RELEASE: NATURAL
SERVES 8 TO 10
8 ounces dried chickpeas, rinsed and picked over (discard any bad beans)
4 cups water
6 tablespoons extra-virgin olive oil, divided
⅓ cup tahini
¼ cup freshly squeezed lemon juice
3 garlic cloves, minced
1½ teaspoons kosher salt
½ teaspoon smoked paprika (optional)
1.Add the chickpeas, water, and 2 tablespoons of oil to the Instant Pot and secure the lid.
2.Select Manual or Pressure Cook and cook at high pressure for 45 minutes.
3.Once cooking is complete, use a natural release. This will take about 15 minutes.
4.Test the chickpeas for doneness—they should be soft but not mushy. If they’re not soft enough, cook for 3 to 5 minutes more on high pressure.
5.Carefully drain the chickpeas and reserve 1 cup of cooking liquid. Purée the chickpeas in a food processor with the remaining 4 tablespoons of oil, tahini, lemon juice, garlic, salt, paprika (if using), and ¼ cup of reserved cooking liquid. Add more liquid as needed to reach the desired consistency.
6.Serve or store for up to 5 days in the refrigerator.
INGREDIENT TIP: Chickpeas are also known as garbanzo beans. Tahini is a sesame seed paste that’s typically found in a jar and kee
ps for months in the refrigerator.
Per Serving Calories: 264; Total Carbohydrates: 20g; Saturated Fat: 3g; Trans Fat: 0g; Fiber: 6g; Protein: 8g; Sodium: 459mg
WEEKDAY WIN
Chickpea Curry
VEGETARIAN, GLUTEN-FREE For a simple vegan curry, chickpeas provide a hearty base. Fresh veggies make this dish extra healthy, and garlic and curry powder lend the curry a spiced but not spicy flavor. Serve over steamy jasmine rice or with warm naan.
PREP: 10 MINUTES • PRESSURE: 5 MINUTES • TOTAL: 30 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 4 TO 6
2 tablespoons extra-virgin olive oil
1 onion, diced
1 small green bell pepper, diced
2 large garlic cloves, minced
1 tablespoon curry powder
2 (15-ounce) cans chickpeas, rinsed and drained
1 (14.5-ounce) can crushed or diced tomatoes with juice
1 cup frozen corn
1 cup frozen sliced okra
1 packed cup chopped kale leaves
1 cup vegetable or chicken broth
1 tablespoon sugar or honey
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Juice of 1 lime
2 tablespoons cilantro leaves
1.Preheat the Instant Pot by selecting Sauté.
2.Once hot, add the oil and onion and stir. Cook for 4 minutes until the onion is translucent and starting to brown. Add the bell pepper and garlic and cook for 2 minutes more.
3.Add the curry powder and stir. Cook for 30 seconds before adding the chickpeas, tomatoes with juice, corn, okra, kale, broth, and sugar or honey. Stir and secure the lid.
4.Select Manual or Pressure Cook and cook at high pressure for 5 minutes.
5.Once cooking is complete, use a natural release.
6.Add the salt, pepper, and lime juice. Stir and taste, adding more salt as needed.
7.Top with cilantro leaves and serve.
SUBSTITUTION TIP: If you don’t like cilantro, use flat-leaf parsley instead.
Per Serving Calories: 430; Total Carbohydrates: 58g; Saturated Fat: 2g; Trans Fat: 0g; Fiber: 13g; Protein: 20g; Sodium: 811mg
WORTH THE WAIT • FAMILY-FRIENDLY
No-Fry Refried Beans
VEGETARIAN, GLUTEN-FREE These beans may not technically be refried, but they have the same great flavor and texture as the classic south-of-the-border dish, without all of the time, effort, or fat. Oil helps prevent foaming, and a quick mash yields a creamy side dish. A sprinkle of cheese and a squeeze of lime wouldn’t hurt.
PREP: 10 MINUTES • PRESSURE: 35 MINUTES • TOTAL: 1 HOUR
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
MAKES 5 CUPS (8 TO 10 SERVINGS)
1 pound dried pinto beans, rinsed and picked over (discard any bad beans)
3 tablespoons canola oil
2 garlic cloves, minced
1 medium onion, diced
3 cilantro sprigs, with stems, chopped
8 cups water
1½ teaspoons kosher salt
1.Add the beans, oil, garlic, onion, cilantro, and water to the pot. Secure the lid.
2.Select Manual or Pressure Cook and cook at high pressure for 35 minutes.
3.When cooking is complete, select Cancel and use a natural release. This will take about 15 minutes.
4.Carefully drain the beans, reserving 2 cups of cooking liquid.
5.Return the beans to the pot and add back 1 cup of cooking liquid. Add the salt.
6.Mash the beans well with a potato masher or use an immersion blender. If the mixture is dry, add more cooking liquid ¼ cup at a time until the desired texture is reached. Taste and season again if needed.
7.Store leftovers in individual containers and freeze for up to 3 months.
COOKING TIP: There’s no need to soak your beans for this recipe—they’ll turn out nice and tender and it only adds a few minutes of cook time.
Per Serving Calories: 250; Total Carbohydrates: 37g; Saturated Fat: 1g; Trans Fat: 0g; Fiber: 9g; Protein: 12g; Sodium: 446mg
WEEKDAY WIN
Southern-Style Black-Eyed Peas
GLUTEN-FREE Black-eyed peas—a type of bean—are a staple of the South, and are almost always cooked with some form of pork. Here, bacon lends a salty and smoky note that pairs nicely with the earthy beans. Eat them on New Year’s Day to ensure good luck for the year.
PREP: 10 MINUTES • PRESSURE: 10 MINUTES • TOTAL: 30 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 4 TO 5
3 thick-cut bacon slices
1 tablespoon canola oil
1 small onion, diced
2 garlic cloves, minced
8 ounces black-eyed peas, rinsed, picked over (discard any bad beans), and soaked for at least 6 hours
4 cups chicken broth or water
1 bay leaf
Kosher salt
Freshly ground black pepper
1.To preheat your Instant Pot, select Sauté.
2.When hot, add the bacon. Cook until lightly crispy and turn to cook the other side. Remove the bacon, cut into a few pieces, and set aside.
3.Add the oil, onion, and garlic. Stir and cook for 3 minutes until the onion is translucent.
4.Add the bacon, black-eyed peas, broth or water, and bay leaf and stir. Secure the lid.
5.Select Manual or Pressure Cook and cook at high pressure for 10 minutes.
6.Once cooking is complete, use a natural release.
7.Carefully drain the beans, remove the bay leaf, and season with salt and pepper. If the beans aren’t quite cooked, return to high pressure for 3 minutes.
COOKING TIP: If you didn’t plan ahead and soak your beans, don’t worry! Simply add 10 minutes to the cook time.
Per Serving Calories: 196; Total Carbohydrates: 11g; Saturated Fat: 3g; Trans Fat: 0g; Fiber: 2g; Protein: 13g; Sodium: 1077mg
WEEKDAY WIN
Lentils with Tomato and Pancetta
GLUTEN-FREE Lentils typically benefit from a couple of aromatics and a slow simmer, but pressure cooking intensifies the flavor and cuts the time in half. Pancetta adds salt, meat, and fat, and tomatoes make a rich sauce. Serve the lentils over polenta or rice, or as a side dish.
PREP: 10 MINUTES • PRESSURE: 15 MINUTES • TOTAL: 35 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 5 TO 6
1 tablespoon extra-virgin olive oil
6 ounces pancetta, cut into ¼-inch cubes
1 small red onion, chopped
1 carrot, diced
2 small celery stalks, chopped
½ teaspoon kosher salt, plus more for seasoning
¼ teaspoon freshly ground black pepper
2 medium tomatoes, diced
1½ cups dried green lentils
2 cups chicken broth or water
1.To preheat the Instant Pot, select Sauté.
2.Once hot, add the oil. Add the pancetta and stir. Add the onion and stir again, cooking for 30 seconds.
3.Add the carrot and celery. Stir and cook for 2 minutes, or until the onion starts to become translucent. Add the salt and pepper.
4.Add the tomatoes, lentils, and broth or water and stir. Secure the lid.
5.Select Manual or Pressure Cook and cook at high pressure for 15 minutes.
6.Once cooking is complete, use a natural release. Taste the lentils for doneness and seasoning.
7.If they are not soft enough, cook on the Sauté setting for 5 to 10 minutes. This will also reduce any excess liquid.
VARIATION TIP: To turn this into a soup, add 1 to 2 more cups of broth.
Per Serving Calories: 448; Total Carbohydrates: 40g; Saturated Fat: 5g; Trans Fat: 0g; Fiber: 19g; Protein: 30g; Sodium: 1344mg
FAMILY-FRIENDLY
Creamy White Bean Dip
VEGETARIAN, GLUTEN-FREE For a healthy snack that feels indulgent, try this creamy dip made with white beans. Coo
king the dried beans in the pressure cooker means better flavor and texture without a long wait time. Serve with pita chips and carrot sticks for dipping.
PREP: 5 MINUTES • PRESSURE: 30 MINUTES • TOTAL: 55 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
MAKES ABOUT 3 CUPS
8 ounces dried white beans (great northern), rinsed and picked over (discard any bad beans)
4 cups water
3 garlic cloves, minced
2 teaspoons extra-virgin olive oil, plus more for garnish
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Juice of ½ lemon, plus additional if desired
½ teaspoon finely chopped fresh rosemary leaves
1.Add the beans, water, garlic, oil, salt, and pepper to the Instant Pot. Secure the lid.
2.Select Manual or Pressure Cook and cook at high pressure for 30 minutes.
3.Select Cancel and use a natural release. This will take about 15 minutes.
4.Carefully drain the beans and reserve 1 cup of cooking liquid. Purée the beans in a food processor or mash well in a large bowl until creamy. If the purée is too thick, add cooking liquid, 1 tablespoon at a time.
5.Add the lemon juice and rosemary, and season with salt and pepper. Mix well and add more lemon juice or seasoning if desired.
6.Drizzle with oil and serve.
INGREDIENT TIP: For an even faster cook time, soak the beans overnight and cut the pressure-cooking time by half.
Per Serving (⅓ cup) Calories: 95; Total Carbohydrates: 16g; Saturated Fat: 0g; Trans Fat: 0g; Fiber: 4g; Protein: 6g; Sodium: 132mg
WEEKDAY WIN • FAMILY-FRIENDLY
Super-Fast Red Beans and Rice
GLUTEN-FREE Make beans and rice extra fast by cooking them together in the pressure cooker. Long-grain white rice and canned red beans happily simmer together in the pressure cooker along with salty bacon. It’s a simple but satisfying dish that uses pantry staples, so it’s a great recipe to have in your back pocket.
PREP: 10 MINUTES • PRESSURE: 5 MINUTES • TOTAL: 30 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 4
3 bacon slices, chopped into ¼-inch pieces
Instant Pot Electric Pressure Cooker Cookbook: Easy Recipes for Fast & Healthy Meals Page 5
