Modern Vegetarian Instant Pot® Cookbook E-Book

Jenny Tschiesche

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2021

Beschreibung

101 tried-and-tested vegetarian and vegan recipes for your Instant Pot® that will change your life! Expert nutritionist Jenny Tschiesche's delicious recipes take inspiration from all around the world and provide a wealth of ideas for meat-free meals for all the family. It can sauté vegetables in five minutes and cook a delicious, creamy risotto in 20 so is it any wonder that the Instant Pot has taken the online community by a storm! The cult phenomenon that is the multifunctional electric cooker uses a combination of steam and pressure to cook food fast, making everything from soups and stews to perfectly cooked grains and pulses, sweet things and drinks in a flash. For both dedicated life-long vegetarians and first-time vegans, it's a miraculous time saver. Healthy, nutritionally balanced meals that fit your lifestyle are just a press of a button away!

Leseprobe

MODERN VEGETARIAN

COOKBOOK

MODERN VEGETARIAN

COOKBOOK

101 veggie and vegan recipes for your multi-cooker

JENNY TSCHIESCHE

PHOTOGRAPHY BY CLARE WINFIELD

Art director Leslie Harrington

Editorial director Julia Charles

Head of production Patricia Harrington

Publisher Cindy Richards

Prop stylist Olivia Wardle

Food stylist Emily Kydd

Assistant food stylist Katy Gilhooly

Indexer Hilary Bird

First published in 2021 by Ryland Peters & Small 20–21 Jockey’s Fields London WC1R 4BW and 341 E 116th St New York NY 10029 www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text © Jenny Tschiesche 2021 Design and photographs © Ryland Peters & Small 2021

INSTANT POT® and associated logos are owned by Instant Brands Inc. and are used under license. Visit www.instantpot.co.uk or www.instantpot.com for more detailed information on Instant Pot® products and their usage.

ISBN: 978-1-78879-344-5

E-ISBN: 978-1-78879-370-4

The author’s moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library. US Library of Congress Cataloging-in-Publication Data has been applied for.

Printed in China

Disclaimer:

The views expressed in this book are those of the author but they are general views only. Ryland Peters & Small hereby exclude all liability to the extent permitted by law for any errors or omissions in this book and for any loss, damage or expense (whether direct or indirect) suffered by a third party relying on any information contained in this book.

General Notes:

• Note that the 6-litre/quart Instant Pot Duo Plus™ and the Instant Pot Duo Evo™ Plus 10-in-1 Multi Pressure Cooker models of multi-cooker were used for devising and testing the recipes featured in this book, and preparing them for the photography featured. If you are using an alternative brand of multi-cooker please refer closely to the specific manufacturer’s manual in order to adjust the operating instructions as appropriate for each recipe.

• Both British (Metric) and American (Imperial oz. plus cup) measurements are included in these recipes for your convenience. Work with one set of measurements only and not alternate between the two within a recipe.

• Recipes marked with a ‘V’ are suitable for vegans, or can be easily adapted to suit a vegan diet.

• Please note that in this book the term ‘legumes’ is used to refer to all foods in the legume family and as such includes beans, lentils and peas (including split peas and chickpeas) i.e. foods more commonly referred to as ‘pulses’ in the UK and ‘legumes’ in the US, and also includes peanuts.

• Some cheeses (such as traditional Parmesan) are made using animal rennet. Check packaging carefully to ensure the cheese you are using is made with a microbial starter and suitable for a vegetarian diet.

• All eggs used are large (UK)/extra-large (US) unless specified otherwise. Uncooked or partially cooked eggs should not be served to the elderly, frail, young children, pregnant women or those with compromised immune systems.

Useful Terminology Used in Recipes:

QPR: Quick Pressure Release literally means you manually release the pressure quickly by opening the vent valve on the top of the machine to open. Take care to make sure the vent is not going to expel steam straight onto a socket or any electrical equipment.

NPR: Natural Pressure Release refers to allowing the pot to release built-up pressure naturally. You’ll know when it’s done because the pressure button will pop back down. Some recipes call for a period of NPR before QPR. This means allowing the specified time after cooking (for NPR) before you release any residual pressure (QPR).

PIP: Pot In Pot means cooking foods in a pot inside your Instant Pot®. This can be used to make porridge, frittatas and cakes.

Inner Pot: This is the stainless steel pot that you do all your cooking in. It’s durable and easily washed. I tend to wash, dry and immediately replace the pot so I don’t have any mishaps. People have been known to pour water straight into the pot with no inner pot there – that’s a quick way to ruin your Instant Pot®.

CONTENTS

Foreword

Introduction

Porridges & Dhals

Soups & Stews

Curries & Chillies

Rice & Quinoa

Pasta

Eggs & Cheese

Side Dishes

Sweet Things & Drinks

Index

Acknowledgements

FOREWORD BY LEON TAYLOR, OLYMPIAN

As a former Olympic diver, I am very aware of the connection between food and wellbeing. Working with Jenny over several years has shown me how passionate she is about that connection too. She and I first met in the company of royalty over seven years ago. We were both working for a charity called SportsAid and I had been tasked with introducing HRH The Duchess of Cambridge, the patron of SportsAid, to future GB Athletes whilst Jenny was running nutrition workshops for the athletes with HRH in attendance. Quite a way to be introduced to someone! What I realised that day is that Jenny has a knack of translating nutrition facts into delicious recipes which I have been lucky enough to taste at her sports nutrition demos over the years.

Ironically, I began focusing more on my diet after my Olympic success when I realised that a balance between exercise, mindfulness and nutrition needs to be sought. For many years I have followed a predominantly plant-based diet. This way of eating has helped me to achieve the balance that I want in terms of energy, sleep, digestive health, mental health and overall health and wellbeing. It is a way of eating that seems also to suit some of the areas in the world where populations live the longest. These areas known as ‘The Blue Zones’ are where a significant number of centenarians live. The secret to their longevity seems to lie in their adherence to a balanced life that incorporates some relaxation, exercise and a seasonal and predominantly vegetarian diet.

When Jenny started talking about a kitchen appliance called an Instant Pot® I was intrigued. I know she is keen to make recipes simple for those following them and now this book has come along, and I cannot tell you how excited I am to start using Jenny’s recipes. The Instant Pot® is so well suited to plant-based and vegetarian eating. Whether it is bulk cooking protein-rich legumes such as beans, peas and lentils in next to no time, or the ability to make the most delicious nutrient-rich dahls, soups, stews and risottos with ease and speed, this appliance makes these meals absolute dinner winners for busy people. The appeal of preparing meals this way is clear – from creating dinner party feasts to meal-prepping for a busy week ahead, this style of cooking just works.

When I moved to eating a more plant-based diet I researched how to make the best and most nutritious choices but with this book you don’t need to do your own research. Jenny is a skilled and experienced nutrition expert with an ability to translate theory into practical, simple and delicious recipes. Whether you are looking for a new way to enjoy the wonderful texture of quinoa, chickpeas or lentils, in a quinotto, stew or curry or you simply want a creamy sweet or savoury porridge that cooks whilst you’re in the shower in the mornings this is a way of cooking that will suit both your lifestyle and your nutritional needs. We all live in a busy world and few of us have time to cook from scratch, but if cooking from scratch takes less time than ordering a takeaway or standing in line at your local on-the-go food stop it’s got to be a better option, right?

In my role now as a speaker, executive coach and mentor I have mentored many young athletes, coached many high-performance executives and spoken in front of thousands of people. It is clear to me that in order to achieve amazing results you have to invest time and energy in looking after yourself. Eating well, sleeping well, moving well and relaxing well are all very much part of a more balanced approach to achieving the best version of ourselves. I encourage people not to get het up about eating the ‘wrong food’ or missing a day of exercise. However, when they can focus on adding positive elements into their lives that become normal and second nature, that’s when they start to get results. Making delicious, nutritious meals in minutes is part of the whole process. You may not love cooking, but you should love yourself and your body. Nourishing your body with these vegetarian and vegan meals, made simply and easily using the Instant Pot®, is a great way to care for your body and achieve the balance you are looking for.

INTRODUCTION

After the success of my first Instant Pot® cookery book I found numerous people wanting a vegetarian and vegan version. It was very common for me to be asked how many of the recipes in the first book were vegetarian or vegan. I had the numbers at the tip of my tongue, so, in response I felt I had to produce a WHOLE book of vegetarian and vegan recipes.

As a nutrition expert and health writer with a busy schedule I know how important it is for recipes to be simple and easy to follow, and that they do not contain too many complicated ingredients. That’s where this book excels. It’s a compilation of delicious and nutritious, but importantly, simple-to-follow dishes that are either vegetarian or vegan or both!

This book has been created for those people who simply want to incorporate more vegetarian and vegan meals into their lives whether for health, environmental, budget or other reasons. If health is your primary concern, then looking to the places in the world where vegetarian eating is very much a part of the culture is helpful. Alongside fewer cases of diabetes, cancer and heart-related illness, these parts of the world also have lower rates for depression and other mental health issues. Here they eat more vegetables (a great source of fibre and many vitamins and minerals), more legumes, including beans, peas, lentils and chickpeas (which are all rich in fibre and protein), more wholegrains (which are also rich in fibre) and more nuts and seeds (also sources of fibre, protein and polyunsaturated and monounsaturated fats).

If you are wanting to save money, then this way of eating really does keep the costs low. Canned or dried legumes (lentils, chickpeas, beans), for example, are very cost effective. Some of the most nutritious dishes can be made on a shoestring budget. Not only are these foods economical they also take on whatever flavours you want, be that Italian, Spanish, Mexican or Indian. This makes them incredibly versatile and therefore you can use them in multiple dishes.

Frozen and wonky vegetables are no less nutritious and can also save you a lot of money. Buying frozen vegetables when they would not otherwise be in season is beneficial from a nutrient perspective. Furthermore, the flavour, texture, nutritional value and cost benefits of fresh fruit and vegetables in season is undeniable. These recipes were created across a year so there should be dishes that are best depending on where you are in the world in each of the seasons.

If you’re looking at moving to more vegetarian and vegan dishes for sustainability reasons you may already know that by reducing the number of animal products in your diet and by buying local, sustainable produce you can help drive the local economy and reduce the reliance on factory farming which is an unsustainable way of producing food.

Vegetarian and vegan meals are a healthy way of enjoying great-tasting and nutritious food whether you’re vegetarian, vegan or simply want to eat more plant-based foods. If you are thinking of moving to vegetarianism or veganism then you may have questions about achieving nutrition balance. Both macronutrients and micronutrients are available from a varied vegetarian or vegan diet, a little bit of knowledge about where these can be found can go a long way.

Fats to Cook With

Throughout this book you will notice the use of oil, butter or vegan spread. As with most things in the world of food and nutrition there will be healthier and less healthy versions available.

As far as oils go, I tend to cook with extra virgin olive oil, avocado oil or coconut oil. If the recipe calls for butter the best varieties of butter will be those made from the milk of grass-fed or organic cows. Better vegan spreads are those that are fortified, especially those fortified with vitamins D and B12, those made with vegetable oils (no GM ingredients and no hydrogenated oils) and coloured naturally too (typically with carotenes). They must be suitable for cooking with as you’re looking for texture and flavour similar to butter.

Sugars

In the previous book I specified certain sugars for recipes but in this book I have left that largely to you. I prefer coconut sugar to be used in Asian (Thai and Indonesian) dishes for flavour reasons but it really is up to you.

As a nutritionist I would always recommend less refined sugars as they have more nutrients left in. Rapadura would be my number one choice but that’s not that easy to come by and can be costly to buy. From rapadura to refined white sugar there are many sugars in between that are more or less refined. Try and buy as unrefined as your budget and logistics will allow.

Soaking Legumes

Beans, lentils, peas and nuts have a lot going for them nutritionally. They’re a source of iron, complex carbohydrates, starches, fibre and in the case of nuts and seeds, also a good source of fats. These are a healthy part of a balanced vegetarian diet.

However, if you have started to increase your consumption of these foods you may have noticed some unwanted side effects. Many people will suffer from excess gas and wind. However, this can also be significantly reduced or even eliminated by soaking first. This is a step carried out in traditional cultures for centuries where beans, lentils and peas form a large part of the diet. It is the initial step prior to sprouting and serves the purpose of reducing the amount of phytic acid in the beans, lentils and peas, reducing the tannins whilst making them more digestible and the nutrients iron, zinc and calcium easier to absorb.

Pressure cooking legumes whether pre-soaked or not makes for a quick and budget-friendly way of producing a fantastic and nutritious vegetarian and vegan protein. In fact, pressure cookers are common in many Indian households, which is a predominantly vegetarian culture, for this very reason.

Grains

Whilst wholegrains are a source of fibre and therefore release energy more slowly into the body, I also use risotto rice and basmati rice (white) in some of my recipes too. Where a dish is heavier in refined carbohydrates e.g. in the case of a risotto, I would recommend serving with vegetables (including those in the dish itself), or a salad to contribute fibre and micronutrients to the overall meal. Almost all other dishes contain wholegrains e.g. brown rice, quinoa, oats and/or a protein source e.g. legumes, eggs and cheese. Fibre and protein both help to balance energy levels.

Eggs and Egg Alternatives

If for health or ethical reasons you do not eat eggs, then there will be a few recipes in this book that you are unable to eat. However, where baking is concerned you can replace one egg with one of the following:

1 tbsp ground flaxseeds soaked in 3 tbsp warm water

1 tbsp chia seeds soaked in 3 tbsp water

½ banana, mashed

65 g/¼ cup Apple Purée (see recipe on page 125)

Combining Proteins

One thing that those moving to more plant-based and vegetarian eating have concerns about is ensuring they are eating enough protein. Animal-based proteins are what are known as ‘complete proteins’ because they contain all nine of what are called ‘essential amino acids’ i.e. the ones you have to eat as the human body is incapable of making them. Plant-based foods are not always complete proteins. However, each plant-based food contains its own combinations of amino acids so by combining grains and pulses, nuts and pulses, dairy and grains, and nuts and grains you can create complete proteins in your meals.

Dairy and eggs are complete proteins but so are quinoa, oats and chia seeds. You will find these ingredients in this book, but also other dishes made up of incomplete proteins that could either be combined within one meal or throughout one day. It’s easy to combine two incomplete protein sources to get the nutrients you need. You can combine foods to make what is called complementary proteins. Two incomplete proteins can be combined to obtain all the essential amino acids. For example, brown rice has several of the essential amino acids, but not all nine. Beans, lentils and chickpeas have essential amino acids that brown rice lacks. Simply pairing rice and beans gives you a vegan meal with complete proteins.

Cooking Pasta Dishes

Pasta Cooking Times: Use half the time stated on the packet and add 1 minute. If the time stated on the packet is an odd number, then round up not down. For example, if a packet states 9 minutes cooking time then use 5 minutes plus 1, i.e. 6 minutes in total as your cooking time. If the pasta is a little al dente then stir on KEEP WARM until it is cooked through or leave in the pot once stirred and come back in a few minutes.

Starch Release: Pasta releases starch when cooked. In a big pot of water that you are subsequently going to drain off i.e. on the hob/stovetop, starch release doesn’t need much consideration. However, in Instant Pot® cooking you always need to think about what other ingredients you’re using in your dish. Too many starch releasing ingredients e.g. starchy vegetables or raw legumes and the whole dish will BURN to the bottom of the pot.

With pasta dishes, once they have cooked for the specified time just allow another 30 seconds after the beeping to allow the contents to settle. Do a QPR after this time which means you’re less likely to get spluttering through the SEALING VALVE.

Finally, just remember that these recipes have all been tested using exact quantities of ingredients. If you want to put your own spin on them then think about adding liquid-releasing vegetables, e.g. mushrooms, celery, pak choi, courgette/zucchini rather than sweet potato. The recipes in this book have been a joy to develop. I hope you enjoy making and eating them as much as I enjoyed creating them for you.

NUTRIENT

VEGETARIAN/VEGAN FOOD SOURCE

Protein

eggs, cheese, yogurt, legumes (beans, lentils, peas, peanuts), nuts, seeds, soy foods (tempeh, tofu)

Fibre

wholegrain flours, brown rice, quinoa, buckwheat, vegetables, fruits, avocado, legumes (beans, lentils, peas), nuts, seeds

Omega 3

seeds (chia, flax), leafy green vegetables, walnuts, omega eggs, organic milk

Calcium

low-oxalate leafy greens (broccoli, cabbage, kale, watercress), almonds, fortified plant milks, sesame seeds/tahini, figs, blackstrap molasses, dairy produce

Iron

legumes (beans, lentils, peas, peanuts), leafy greens, quinoa, potatoes, dried fruit, dark chocolate, tahini, seeds (pumpkin, sesame, sunflower), eggs, dairy produce

Zinc

legumes (beans, lentils, peas, peanuts), nuts (e.g. cashews, pecans, Brazil nuts, almonds), seeds, oats, eggs, dairy produce

Choline

legumes (beans, lentils, peas, peanuts), bananas, broccoli, oats, oranges, quinoa, eggs

Folate

leafy green vegetables, almonds, asparagus, avocado, beets, enriched grains (breads, pasta, rice), oranges, quinoa, nutritional yeast, eggs

Vitamin B12

nutritional yeast, plant milks, eggs, dairy produce

Vitamin C

fruits (especially berries, citrus, melon, kiwifruit, mango, papaya, pineapple), leafy green vegetables, potatoes, peas, (bell) peppers, chillies/chiles, tomatoes

Vitamin D

eggs, dairy produce, fortified foods

Vitamin K

leafy green vegetables, asparagus, avocado, broccoli, Brussels sprouts, cauliflower, lentils, peas

DAIRY ALTERNATIVES

Cashews bring a rich and creamy texture to these plant-based dairy cream alternatives. Both can be used in or alongside many of the dishes in this book; stirred into pasta, with a cake or on top of a smoky bean chilli, for example. The Vegan Cream recipe comes from my friend and inspiring recipe creator Jo at www.quirkycooking.com.

VEGAN SOUR CREAM

170 g/1½ cups cashews (soaked overnight in the fridge)

135 ml/9 tbsp water

1½ tsp apple cider vinegar

1½ tbsp lemon juice

¼ tsp salt

Makes 4 servings

Combine all the ingredients in a food processor. You may need to do this in stages and keep bringing the mixture back into the centre of the processor. Process until you have a thick pouring cream consistency. Leave in the fridge to cool and thicken for 2 hours then use.

VEGAN CREAM

150 g/1¼ cups cashews (unsoaked)

150 ml/10 tbsp water

1 tsp vanilla extract

1 tsp maple syrup

Makes 4 servings

Combine all the ingredients in a food processor until you have a pouring cream consistency. You can use this straight away, but it is best left to cool in the fridge for 2 hours before using.

PORRIDGES & DHALS

SPICED APPLE PORRIDGE

A comforting Autumnal/Fall breakfast bowl, combining oats, apples and warming spices.

100 g/1 cup porridge (rolled)/old-fashioned oats

450 ml/scant 2 cups any milk of your choice

2 tbsp Apple Purée (see page 125)

1 eating apple, grated

1 tsp maple syrup

½ tsp each ground cinnamon and ground ginger

⅛ tsp ground cloves

1 tsp chia seeds

extra grated apple, maple syrup and ground cinnamon, to serve (optional)

Serves 2–3

Place all the ingredients in a suitable heatproof bowl that fits inside the Instant Pot inner pot and stir. Pour 250 ml/1 cup water into the pot and pop the trivet on top. Place the bowl of porridge ingredients on the trivet and set to PRESSURE for 12 minutes. QPR at the end of cooking.

Serve with grated apple, maple syrup and a dusting of cinnamon over the top, if liked.

SIMPLE POT-IN-POT PORRIDGE

A deliciously creamy porridge. Simply prepare the ingredients then leave to cook while you get ready for the day. Come back to find your porridge perfectly cooked.

100 g/1 cup porridge (rolled)/old-fashioned oats

450 ml/scant 2 cups any milk of your choice

pinch of salt