Sunday, March 19, 2017

Chickpea Curry - Pressure Cooker

1 onion diced (1 to 2 cups)
1 cup mushrooms, chopped
2 carrots, chopped
1 stalk celery, chopped
5 cloves garlic, minced
1/2 of a 6 oz. can tomato paste
1 4 oz. can diced green chiles
1 Tablespoon curry powder*
1 Tablespoon chili powder
1/2 teaspoon ginger
5 cups water
1 to 2 bay leaves
1 lb chickpeas, dry unsoaked
1/4 teaspoon (or to taste) red pepper

Saute' diced onion and mushrooms for 2 minutes. Add carrots and celery and cook another minute. Add 2 tablespoons water, garlic, tomato paste, green chiles, curry powder, chili powder, and ginger and cook another minute. Stir in 5 cups water, bay leaves and chickpeas. Cover and cook under pressure for 30 minutes and allow steam to release naturally. Add red cayenne pepper to taste.

* Or 1 1/2 teaspoons cumin and 1 1/2 teaspooons turmeric

Saturday, March 4, 2017

Black Bean Sweet Potato Bars

Sweet potatoes give these bars a moist cheesecake-like texture. Similar to Black Brown Brownies,

1 can black beans, drained (or 1 3/4 cup home-cooked black beans)
1 cup baked sweet potato, peel removed, mashed
3/4 cup dates without pits (firmly packed)
1 teaspoon vanilla
1 Tablespoon ground flax seed
2 Tablespoons peanut butter
1/2 cup cocoa powder

Place all ingredients except cocoa powder in a food processor. Process until smooth. Add the cocoa powder and process until all the ingredients are mixed well.

Spread mixture into an 8" x 8" baking pan lined with parchment paper. Bake at 350 degrees for about 40 minutes or until the top looks cracked and the edges are pulling away from the sides of the pan.

Cool. Store in fridge.

* * *

Sweet Potato Note: To bake sweet potatoes in a conventional oven, poke holes all over with a fork. Place the sweet potatoes on a baking sheet lined with parchment paper. Bake at 350 degrees for about an hour or until syrup starts to seep out of the potatoes and a fork inserted in the middle goes in easily.

Instant Pot: Place whole sweet potatoes on steamer rack and add 1/2 cup water. Cook under pressure for 14 minutes. Allow pressure to release naturally.

Cooked sweet potatoes will keep for a week in the fridge or 4 to 6 months in the freezer.

Tuesday, January 24, 2017

Peanut Sauce

Drizzle peanut sauce over rice or potatoes keeping in mind there is a lot of sodium in the soy sauce. A little goes a long way in adding flavor.

1/2 cup low-sodium soy sauce
1/2 cup water
2 Tablespoons peanut butter
2 Tablespoons apple cider vinegar
1 Tablespoon maple syrup
4 to 5 cloves garlic, minced
1/2 teaspoon ground ginger
1/4 teaspoon crushed red pepper

Stir together all ingredients in a saucepan and simmer gently for two minutes. Store in a small bowl or jar in the refrigerator.

Sunday, January 15, 2017

Lentil Loaf - Pressure Cooker

Similar to traditional meat loaf but without all the grease. Easy to make though the ingredients list is rather long. When I cook this recipe, I usually double it to make two lentil loaves. First the onions, mushrooms, lentils and rice are cooked in a pressure cooker, then the loaf bakes in the oven.

1 to 2 cups finely chopped onion
1 to 2 cups finely chopped mushrooms
3 cups water
1 1/2 cups dry uncooked lentils
1/2 cup uncooked brown rice
1 bay leaf
1/2 teaspoon thyme
1 Tablespoon tahini

2 Tablespoons ground flax seed
1/3 cup water
1/4 cup chopped walnuts (optional)
1 Tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon ground cumin
1 teaspoon oregano
1/2 teaspoon paprika
2 Tablespoons tomato paste
1 1/2 teaspoon soy sauce
1/2 Tablespoon vegan Worchestershire sauce

Optional Tomato-Maple Glaze
1/4 cup tomato paste
2 Tablespoons maple syrup
1 1/2 Tablespoons apple cider vinegar
1 Tablespoon soy sauce
1 tablespoon paprika

In a pressure cooker, dry-saute' the onions and mushrooms for two minutes. Add 3 cups water, the lentils, rice, bay leaf, thyme and tahini. Cook under pressure for 10 minutes. Allow pressure to release naturally. Remove bay leaf.

Stir together flax seed meal, 1/3 cup water, chili powder, garlic powder, onion powder, cumin, oregano, paprika, tomato paste, soy sauce, Worchestershire sauce and walnuts if using. Add this mixture to the cooked lentils and rice and stir well. Fill the loaf pan. Bake at 350 for 40 minutes.

Stir together Tomato-Maple Glaze ingredients. Spread onto the top of the lentil loaf after it has baked 20 minutes. Continue baking the remaining 20 minutes.

Holiday meal suggestion:

Lentil Loaf, Mashed Potatoes with Mushroom Gravy,
 Broccoli Salad, Stuffing, Cranberry Sauce, Carrot Mash

To make burgers instead of a loaf, form pressure-cooked lentil-rice mixture into patties. If the mixture is too wet, stir in 1/4 to 1/2 cup of cornmeal. Bake on a parchment paper lined cookie sheet at 350 for 15 minutes, flip burgers over and bake 15 minutes longer.

Tuesday, January 3, 2017

Cilantro Rice - Pressure Cooker

Some people who don't like the taste of fresh raw cilantro will like it cooked in a dish such as this. It tastes like the rice from Chipoltle Mexican Grill but it's healthier because it doesn't have any added oil.

Use as a main dish or a as filling for burritos. Fills about 8 burrito-sized tortillas.

1/2 bunch cilantro, including stems
2 large cloves garlic
1 15 oz. can of tomatoes, undrained

1 cup onions, chopped
1 cup mushrooms, chopped
1 carrot, chopped
1 stalk celery, chopped (optional)

2 1/4 cups water
2 cups uncooked brown rice
1 teaspoon turmeric powder
1 teaspoon cumin powder
1 teaspoon chili powder

1 15 oz. can cooked beans, drained (black, pinto or kidney)
1 cup red bell pepper, chopped
1 cup frozen green peas
1 cup frozen corn

Blend garlic, tomatoes and cilantro in a blender. Set Aside.

Saute' onions and mushrooms, carrots and celery without oil in the pressure cooker for 5 minutes.

Add water, rice, turmeric, cumin, chili powder and the blended cilantro, garlic and tomatoes.

Cook under pressure for 22 minutes and allow pressure to release naturally.

Stir in the beans, red bell pepper, peas, and corn and let rest for 10 minutes.

If desired, serve with guacamole, salsa and lime wedges.


You can store the other half of the bunch of cilantro in a bag in the freezer for the next time you make this recipe.

If you don't have a pressure cooker, use a large covered pot or skillet and cook the rice for 45 minutes.

Roll up all of the burritos and grill 2 or 3 of them at a time on a dry skillet or griddle for a few minutes on each side. Refrigerate or freeze leftovers.

Burritos with Cilantro Rice, mashed black beans and potato cubes

Sunday, January 1, 2017

Black-Eyed Pea Succotash

1 onion (about 2 cups) chopped
1 cup chopped mushrooms
2 cloves garlic, minced
1/8 teaspoon ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1 teaspoon turmeric
1 teaspoon ground coriander
2 large fresh tomatoes or 1 (15 oz.) can undrained diced tomatoes
3 cups of cooked, drained, black-eyed peas*
2 cups corn

In a large skillet saute' onions and mushrooms for 5 minutes or until onions are translucent. Add two tablespoons of water, the garlic and spices and cook one minute longer. Stir in the black-eyed peas, tomatoes and corn and cook over low heat until heated through, adding a small amount of water if necessary.

Serve as a stew or as a topping for baked potato or rice.

*Pressure cooker method using dry, uncooked, unsoaked black-eyed peas:
Dry-saute' the onions and mushrooms in the pressure cooker for two minutes. Add two tablespoons water, the garlic and spices and cook one minute. Stir in 2 1/2 cups water, the tomatoes and 1 1/4 cups dried black-eyed peas (1/2 lb). Lock cover on and cook under pressure for 7 minutes. Allow natural pressure release. Stir in the corn.

Tuesday, December 13, 2016

Seasoned Black Beans - Pressure Cooker

Starting with dry beans, quickly cook up a batch of black beans to serve over rice, potatoes or salad. Top with salsa and guacamole if desired.

1 pound dry unsoaked black beans (about 2 1/2 cups)
2 cups onion, chopped
1 cup mushrooms, chopped (optional)
2 or 3 cloves of garlic, minced
1 Tablespoons chili powder
1 teaspoon dried oregano leaves
1 teaspoon ground cumin
1 teaspoon salt-free seasoning
5 1/2 cups water
2 bay leaves
1 teaspoon vinegar

On a large tray or baking sheet, sort through the dried beans, removing any small pebbles. Rinse and drain the beans in a colander. Set aside.

In the pressure cooker, saute' the onions and mushrooms for 5 minutes. Add 2 tablespoons of water, the garlic, herbs and spices and cook 1 minute longer. Pour in the water, stir in the bay leaves and black beans. Close lid and cook under pressure for 25 minutes. Allow natural pressure release. Check beans for tenderness, cook longer if needed. Remove the bay leaves. Add the vinegar.

Adjust the seasonings to your liking.

Leftover beans keep for about four days in the refrigerator or for up to six months in the freezer.

seasoned black beans, broccoli, cauliflower and carrots,
 red cabbage and onions

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