Southwest Jambalaya | Vegan, No-oil | Pressure Cooker

This recipe is similar to chili but with lots more vegetables. Traditionally, jambalaya has rice mixed in, but I like to make it without the rice and then spoon it over a bed of cooked brown rice. The instructions are for a pressure cooker, but you can instead cook the jambalaya in a large regular pot on top of the stove until the vegetables are tender, about twenty minutes, and then stir in beans, corn and kale.

1 onion, chopped (about 2 cups)
1 cup chopped mushrooms
1 red bell pepper, chopped
1 carrot, sliced
1 stalk celery, sliced
2 cloves garlic, minced
1 14 oz. can diced tomatoes
1 8 oz. can tomato sauce
8 cups assorted vegetables (such as zucchini, green beans, cabbage) cut bite-sized
1 1/2 cups water
1/2 cup salsa
1 Tablespoon soy sauce
2 teaspoons chili powder
1 teaspoon oregano
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon onion powder
1 teaspoon garlic powder
2 cans black beans, drained (about 3 cups)
1 cup frozen corn
2 cups chopped fresh kale or spinach

In a pressure cooker, saute' onions and mushrooms in 2 Tablespoons of water for about 5 minutes. Stir in bell pepper, carrot, celery, garlic, diced tomatoes, tomato sauce, 8 cups assorted vegetables,
1 1/2 cups water, salsa, soy sauce and spices. Lock lid on and bring to pressure for 0 (zero) minutes. Release the pressure quickly, then stir in beans, corn and spinach or kale.

Pickled Cabbage

Similar to coleslaw but without mayonnaise or nuts it's refreshingly lighter. Use it as a crisp, low-fat condiment for veggie burgers or chili or to brighten up plain beans, rice or potatoes.

3 cups shredded cabbage
1/2 cup shredded carrot
1/4 cup finely chopped onion
1/4 cup fresh parsley, chopped
2 Tablespoons lemon juice
1 Tablespoon vinegar
1 teaspoon prepared mustard
1/2 teaspoon maple syrup
1/4 teaspoon salt
dash of black pepper

In a large bowl, whisk together lemon juice, vinegar, mustard, maple syrup, salt and pepper to make the dressing. Add cabbage, carrot, onion and parsley and stir to coat the veggies with the dressing.

Fits in a quart-sized mason jar. Keeps in fridge up to two weeks.

Easy Normandy Vegetables

A simple blend of three vegetables: broccoli, cauliflower and carrots cooked with water. I like to use a pressure cooker but it's also easy to cook on the stove top in a large pan.

About 2 pounds of broccoli, cut into large florets, stems peeled and cut into 1/2" slices
About 2 pounds of cauliflower, cut into large florets
1 large carrot, sliced
1 1/3 cups water

Place the vegetables and water in the pressure cooker pot. Cook under pressure for zero minutes and release the steam quickly. Remove lid, pour the vegetables into a colander set over a bowl. After cooling, you can drink the cooking liquid. Vegetables keep in the refrigerator up to 4 or 5 days.

Vegetables - Pressure Cooker

I cook a large batch of vegetables at least three times per week. The cooking liquid from this dish turns into a flavorful broth which is delicious served on top of potatoes or rice.

The recipe can vary according to which vegetables are on sale at the market. I fill my 8-quart pressure cooker 2/3 full of veggies, add water and cook under pressure for zero minutes. Then I cool the veggies off as quickly as possible.

1/2 cup finely chopped mushrooms
1 medium onion chopped, about 1 cup
2 Tablespoons water

1 1/4 cup water
1 15 oz. can diced tomatoes (no-salt added), undrained  or two to three fresh tomatoes, diced

1 large clove garlic, minced
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon oregano

zucchini squash cut in half lengthwise, then cut in 1/2" slices (about 3 pounds)
broccoli or cauliflower cut into large florets, stems cut into 1/2" slices (about 1 pound)
cabbage, cut into 1" x 2" chunks (about 1/2 pound)
green beans, cut into 2" lengths (about 1/2 pound)
1 carrot, thinly sliced
1 stalk celery, sliced

1 cup frozen peas or corn

Before beginning to cook, gather and prepare all of the ingredients.  Place the mushrooms, onion and 2 Tablespoons water in the pressure cooker. Fill a large bowl with cut veggies such as zucchini, broccoli and cabbage. Set the sliced carrot and celery on top. In a small saucer, place the fresh garlic, garlic powder, onion power and oregano. Measure the 1 1/4 cup water and get the tomatoes ready.

Saute' the mushrooms and onion in 2 Tablespoons water until onion begins to turn translucent, about 5 minutes. Stir in 1 1/4 cup water and the tomatoes. Turn off heat. Stir in garlic, garlic power, onion powder and oregano. Pour the large bowl of cut up vegetables into the pressure cooker. Cover and bring to pressure for zero minutes. Stand by so you can quickly release the pressure as soon as pressure is reached. (On my Instant Pot I select "low pressure" and the "less" heat setting.)

For the frozen peas or corn, I like to wait and add them after pressure cooking the rest of the vegetables. Place the frozen peas or corn in the bottom of a large bowl or food storage container. Set a colander over the bowl. As soon as the lid can safely be removed from the pressure cooker, pour the cooked vegetables and liquid out of the pressure cooker pot, into the colander over the bowl. The hot cooking liquid will thaw the peas or corn in a few minutes. When the veggies are cool enough to refrigerate, combine in the food storage container with the cooking liquid. Keep in the fridge for up to 4 days.                                                                     

Broccoli Salad

Broccoli Salad is a colorful, crunchy and creamy side dish that goes well with just about anything.

Salad:

6 cups small broccoli florets
3/4 cup grated carrots
3/4 cup craisens or raisens
1/2 cup chopped walnuts
1/3 cup finely chopped onion

Dressing:

1/2 block tofu or 1 can white beans
2 Tablespoons apple cider vinegar
2 Tablespoons lemon juice
1 Tablespoon sugar or other sweetener
1 clove garlic or 1/2 teaspoon garlic powder
1/2 teaspoon salt (optional)
1/4 teaspoon black pepper
water

Blend the dressing ingredients in a food processor or blender. Add a small amount of water to thin the dressing enough to easily coat all of the broccoli. Start with 1/4 cup water, add more if necessary. Pour the dressing over the salad and mix well.

Red Cabbage and Onions - Pressure Cooker

1/2 large head of red cabbage, cut into 1 1/2" X 1" pieces
1/2 medium onion, cut into 1/4" slices
1/2 to 1 cup of mushrooms, chopped (optional)
1 cup water
1 clove garlic, minced
1 teaspoon no-salt seasoning

Dry-saute onion and mushrooms for 5 minutes. Add water, garlic, seasoning and red cabbage.

Cook under pressure for 2 minutes then release pressure quickly.

Seasoned Black Beans, broccoli, cauliflower and carrots,
 Red Cabbage and Onions

Carrot Hot Dogs

12 large carrots
12 hot dog buns or collard greens
2 cups water
1/4 cup soy sauce
2 teaspoons prepared mustard
4 teaspoons onion powder
2 teaspoons smoked paprika
1/2 teaspoon garlic powder

Peel and trim the carrots. Combine water, soy sauce, mustard and seasonings in a skillet. Add the carrots, cover and simmer 30 minutes or until the carrots are tender. Allow to cool, then transfer the carrots with the liquid to a shallow dish. Marinate overnight. The next day, heat the carrots in a small amount of marinade in a skillet, or grill them.

Place carrot on a bun or roll in a lettuce leaf with mustard, relish and chopped onion.

OMG - Onions, Mushrooms and Greens!

Cooking this Onions, Mushrooms and Greens dish is an easy, tasty way to get lots of healthy nutrients into your diet without adding any oil.  Quantities of ingredients are approximate. Use your favorite seasonings.

1/2 of a large onion, chopped (about 1 cup)
8 ounces fresh mushrooms, chopped (about 2 cups)
1 to 2 cloves garlic, minced
1 teaspoon salt-free seasoning
1/2 teaspoon dried thyme
pinch of ground red pepper
10 ounces fresh spinach, collards, or other greens, chopped
about 1 cup water

This is a water saute' recipe. Use a large skillet or wok and only add enough water, about 2 tablespoons at a time, as needed to keep the veggies from sticking to the pan.

In the skillet, cook the onions for about 10 minutes or until they start to turn translucent. Add mushrooms and cook about 5 minutes. Add 2 tablespoons water, the garlic and seasonings and cook 1 minute. Put the spinach or other greens in and cover the pan. Allow to cook a few minutes until the greens are wilted.

Serving suggestions: For a light meal, serve Onions, Mushroom and Greens with brown rice, corn or potatoes, topped with a sauce or condiment of your choice. Add cooked beans for a heartier meal.

Pressure cooked Onions, Mushrooms and Greens (kale)

Pressure cooker instructions
Prepare ingredients before cooking.  Separate large ribs from collards or kale. Cut the leaves into pieces about 1"x 2" and cut the stems into 1/4 " slices. Chop the onions and mushrooms and mince or press the garlic. Dry saute' onions and stems for 2 minutes, add mushrooms and saute' another 2 minutes, add garlic and seasonings and cook 1 minute. Add 1/2 cup water and the cut up greens. Lock the lid on, bring to pressure and cook 2 minutes. Quick release the pressure and remove lid. The small amount of liquid at the bottom of the pot is a delicious gravy to spoon over brown rice.

Calabacitas

1 onion, chopped (1 to 2 cups)
2 cloves garlic, minced
1/2 teaspoon oregano
1 14.5 oz. can diced tomatoes or 1 1/2 - 2 cups fresh
1 1/2 to 2 pounds zucchini (about 3 large) sliced
1 cup corn
1 4 oz. can mild green chilies
1 teaspoon lemon juice or vinegar
salt and pepper to taste

In a large skillet, saute' onions in a small amount of water for 15 minutes, adding a tablespoon or two of water as necessary to keep the onions from sticking to pan.  Add garlic and oregano and saute' one minute longer. Stir in tomatoes, zucchini, corn and green chilies, cover and cook 20 minutes or until zucchini is tender. Add lemon juice and season to taste with salt and pepper.

black bean burger, potato salad, calabacitas

Veggie Lasagna

This recipe makes enough for one 9" X 13" dish and one 8" X 8" pan, about 15 to 18 servings.

veggie lasagna

Veggie lasagna can be rather time consuming to make so it helps to divide the work by preparing the fillings the day before.

spinach-mushroom, sweet potato, tofu "ricotta"
carrot-red pepper-corn, 

Cook the pasta, layer into pans with fillings and sauce, then bake and serve.  If you want to completely assemble the lasagna in advance and refrigerate before baking, then add 15 minutes to baking time.

Ingredients
1 1/2 pounds lasagna macaroni, cooked and drained
3 25 oz jars organic pasta sauce

Sweet potato layer
4 sweet potatoes, baked, peeled and mashed

Spinach layer
1/4 cup water, veg. stock or wine
1 onion, chopped
3 cloves garlic, minced
8 oz mushrooms, chopped
1 teaspoon basil
1 teaspoon oregano
1/4 teaspoon ground nutmeg
2 (10 ounce) packages chopped spinach

Tofu layer
1 pound firm tofu
1 pound silken tofu
3 cloves garlic, minced
1/4 cup nutritional yeast
1/2 teaspoon salt (optional)
1/4 teaspoon freshly ground black pepper
1 Tablespoon dried parsley
1 teaspoon basil
1 1/2 teaspoon oregano
1/4 cup lemon juice
1/4 cup nondairy milk

Carrot - red bell pepper - corn layer
2 red bell peppers, roasted and diced

2 carrots, shredded
1/4 cup water or vegetable stock
1 cup frozen corn
1 teaspoon thyme

1/2 teaspoon salt-free seasoning

Toppings

4 or 5 thinly sliced tomatoes

1 1/2 cups finely chopped raw cashews


Making the Layers

Sweet potato layer: Scrub sweet potatoes, then pierce holes all over with a fork. Place the sweet potatoes on a cookie sheet lined with parchment paper. Bake in 400f oven for 45 minutes or until done. When cool enough to handle, peel skin off and mash the sweet potatoes with a fork.

spinach-mushroom

Spinach-mushroom layer: Thaw spinach and squeeze most of liquid out. In a large skillet, saute onion in 1/4 cup of liquid (use water, spinach liquid, vegetable broth or wine) for 5 minutes. Add mushrooms and saute another 5 minutes. Add garlic, basil, oregano and nutmeg and saute one more minute. Mix in spinach and cook a few more minutes until most of the liquid has been absorbed.

tofu "ricotta"

Tofu "ricotta" layer: Place firm and silken tofu in a large mixing bowl and mash with a fork. Stir in remaining ingredients.

carrot-red bell pepper-corn

Carrot-pepper-corn layer: Roast the red bell peppers - Remove stems and seeds and cut each pepper into 3 or 4 flat slabs. Arrange the slabs of pepper on a cookie sheet skin side up. Broil about 5 or 10 minutes or until pepper skin is blackened. Immediately transfer roasted pepper pieces to a bowl, cover with a plate and set aside to cool. Peel the charred skin off. Dice the peppers.

In a large skillet, saute carrots in 1/4 cup water or vegetable stock for 2 minutes. Add thyme, salt-free seasoning, and roasted peppers, continue to cook another minute. Add the corn, cover and cook about 3 minutes or until corn is heated through.

Putting it all together

Preheat oven to 350f.

Pour a small amount of pasta sauce into each baking dish, enough to coat the bottom.  Cover with a layer of cooked pasta and then layer on the fillings, sauce and pasta in any order.

Example: sauce, pasta, spinach, pasta, sweet potato, carrot-pepper-corn, sauce, pasta, spinach, tofu-ricotta, sauce, pasta, topping of sliced tomatoes and sauce.

Bake covered with foil for 40 minutes. Remove foil, sprinkle on cashews, bake 15 more minutes.

9" X 13" dish and 8" X 8" pan

Refrigerate or freeze leftovers.

Seven Layer Salad

We eat a large main dish salad every day, usually for lunch.

Tossed Salad

7 Layers

lettuce

beans and rice

vegetables

cruciferous

fruits

nuts and seeds

dressing

In a large bowl, layer on at least one food from each of the categories.
Add dressing and toss.  

green - iceberg, romaine, red or green leaf lettuce, spinach

starch -  beans such as black, kidney, garbanzos,
               if using canned beans, rinse and drain first
               grains such as brown rice, quinoa or corn
               potatoes chunks of baked or boiled potatoes
               if desired, warm the starch layer before adding to salad

vegetable - shredded carrots, zucchini, sliced cucumbers or any other veggies

cruciferous - raw broccoli, cauliflower, shredded cabbage, kale, sliced radishes

fruit - tomatoes, grapes, raisins, dried cranberries, avocados

nuts/seeds - raw almonds, walnuts, pecans, sunflower seeds, sesame seeds,
                     unsweetened shredded coconut

dressing - your favorite healthy salad dressing

lettuce, black beans, brown rice, carrots, broccoli, red grapes, nuts

Enjoy at least one big salad every day!

Salad Dressings - Almond Vinaigrette, Tahini Dill, 1000 Island

Each day we aim to have at least one meal where salad is the main dish.  Our vegan main dish salads consist of greens, grains, beans, cruciferous veggies, nuts and seeds, topped off with homemade oil-free dressing.  These are some of our current favorite things to put in salad. Experiment with different salad ingredients and dressings and find ones that are simple to prepare and have on hand.

Brown rice, lettuce, chickpeas, cabbage, spinach salad

Almond Vinaigrette

Almond Balsamic Vinaigrette

6 cloves garlic
1/2 cup water
1/3 cup balsamic vinegar
1/4 cup raw almonds or 2 tablespoons almond butter
1/4 cup raisins
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Preheat oven to 350F. Roast unpeeled garlic in a small baking dish for about 25 minutes or until soft. When cool, remove the skins.  Blend the roasted garlic with the remaining ingredients in a food processor or blender.

Serves 6 - from Eat to Live Cookbook by Dr. Joel Fuhrman

Note:  You can roast large quantities of garlic to store in the freezer for making this recipe. I make a double batch of this dressing each week substituting six small dates for 1/4 cup raisins.

Salad with roasted chickpeas and black-eyed peas

Tahini Dill

Tahini Dill Salad Dressing

3/4 cup water
3/4 oz dates (approx. 3)
1 Tablespoon dried dill or 3 Tablespoons fresh
1/4 cup tahini
1/4 cup fresh lemon juice, including some zest

In a blender, combine all ingredients and blend until well combined. Enjoy immediately or store in a air-tight container for up to 5-7 days.

Recipe from: Julieanna Hever, The Plant-based Dietitian

Salad topped with shredded cabbage and slice almonds

Tofu Island Dressing - similar to thousand island dressing

1 12 ounce package lite silken tofu
1/3 cup water

1 tablespoon lemon juice

3 tablespoons ketchup

2 tablespoons sweet pickle relish

1 tablespoon minced parsley

1 tablespoon minced onion

1 teaspoon soy sauce

freshly ground black pepper to taste

Place the tofu and lemon juice in a blender or food processor and process until smooth. Place in a bowl and stir in the remaining ingredients. Chill for at least two hours before using.

Recipe is from The McDougall Quick and Easy Cookbook by Dr. John and Mary McDougall.

Note:  I make a single recipe of this dressing once a week using a 16 ounce package of tofu, increasing the onions to 1/3 cup and adding 3 dates.

Thousand Island variation: Try this dressing with corn instead of tofu.

<< Possible Layers for Main Dish Salads >>
(use a large plate or bowl)

Cooked Whole Grains* (warm): brown rice, black rice, quinoa

Greens: romaine, red leaf and green leaf lettuces, spinach, iceberg

Cooked Beans: black beans, chickpeas, kidney beans, lentils

Cruciferous Veggies: broccoli, cauliflower, shredded cabbage, chopped kale

Nuts and Seeds: sliced almonds, chopped walnuts, sunflower seeds

Other Veggies and fruit: tomatoes, grapes, cucumbers, shredded carrots, cooked potatoes*

Dressing: almond vinaigrette, Tahini Dill, Thousand Island

*If you're trying to lose weight, limit nuts and seeds to 1 to 2 ounces a day.

Italian Green Beans

Ingredients

1 clove garlic, minced
2 cups cherry tomatoes and 1/2 cup water
 (or a 14.5 ounce can diced tomatoes, not drained)
1 pound green beans, trimmed

Instructions

In pressure cooker, saute garlic in 2 tablespoons water for one minute, mix in tomatoes and water.

Place trivet at bottom of pot and add steamer basket filled with green beans. Close and lock lid, bring to pressure, cook 5 minutes on high or 9 minutes on low pressure.  Release pressure.

Remove steamer basket and trivet, pour green beans into tomato sauce. Check green beans for tenderness, and if necessary, cook for a few minutes in the sauce over low heat without lid.

Serves 4-6  Recipe adapted from Hip Pressure Cooking

Italian green beans, Twice-baked potato, white bean hash

Vegetable Medley

This easy to make vegetable stew keeps nicely in the fridge for three or four days, improving in flavor over time. Great to have on hand for quick meals. Enjoy home cooked stew without any added oil or sodium. Adapted from the recipe book that came with the pressure cooker, this stew can also be made in a regular large pot or Dutch oven simply by adding more liquid and cooking longer.

Vegetable stew with Yukon Gold potatoes

Ingredients

1 large onion, diced (1 pound, about 2 cups)
1 to 2 cloves garlic, minced

1 1/4 cups of vegetable stock, divided (plus additional cups stock if not using pressure cooker)

2 stalks celery, 1/4" or 1/2" slices

2 carrots, 1/2 " slices

4 to 5 medium potatoes (1 1/2 pounds) 1/2" x 1" chunks

4 to 5 small tomatoes (1 pound) 1" chunks

1/4 cup fresh parsley, chopped or 1 Tablespoon dried parsley flakes

1 teaspoon of dried dill or thyme

1 cup frozen green peas

optional:  1 green pepper, 1/2" dice

               2 zucchini, large chunks

              

Instructions

In pressure cooker or large pot, saute onion in 1/4 cup vegetable stock for 5 minutes. Stir in garlic, parsley and dill and cook for 1 minute.  

Pressure Cooker:  Add the remaining one cup of stock, and all the vegetables except green peas. Bring stock to boil. close lid, bring to pressure and lower heat to medium. Cook at high pressure for 5 minutes or low pressure for 9 minutes. Release pressure, remove lid and stir in green peas. Check potatoes for tenderness and cook without pressure a few minutes if necessary.

Regular pot:  Add two cups of vegetable stock and all the vegetables except green peas. Cover pot, bring to boil, lower heat and simmer 1 1/2 to 2 hours, stirring occasionally, adding more stock or water if necessary. Stir in green peas about 5 minutes before stew is done.

When done cooking, pour stew into large shallow glass casserole dish to cool. Cover and refrigerate.

Hippocrates stew variation:  potatoes, tomatoes, onions, garlic, celery, parsley

Hippocrates stew variation

Vegetable medley with the works:

Vegetable Medley with Russet potatoes

Veggie Fajitas

These festive fajitas can be used as a burrito filling, a topping for rice or potatoes or as a colorful side dish.

Ingredients

2 or 3 bell peppers, cut into strips

1 or 2 onions (about 1 1b.) diced

1 cup (approx.) water or vegetable stock

1 or 2 cloves of garlic minced

1 Tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano

Instructions

In a large skillet, saute the onions in about 1/4 cup water or vegetable stock slowly over low heat for about 15 to 20 minutes adding a tablespoon or two of water or veg stock as necessary and covering skillet to keep onions from drying out or sticking to pan.  When onions are tender and sweet, transfer them to a bowl and set aside.

Saute pepper strips in the skillet with 1/4 cup water or vegetable stock about 10 minutes, covering the skillet, adding a little more water and stirring as needed to keep peppers from sticking to pan.  When the peppers are almost tender, add the garlic and spices and saute 1 minute longer.  Stir the cooked onions back into the skillet with the peppers and cook a minute or two to warm up the onions.

Variation: Add 1 tablespoon of peanut butter along with the garlic and spices.

red, yellow and green bell peppers

peppers, onions and spices all together

Serving Suggestions:

Veggie Fajitas, brown rice, Mashed Pintos,
  Cuban Black Beans, Salsa and Guacamole

Fresh Salsa, Mexi-Cali Pinto Beans, Veggie Fajitas

Veggie Fajitas, Beans and Alfalfa Sprouts Burrito

Brussels Sprouts with Raisins

Vinegar and raisins give the roasted Brussels sprouts a gentle sweet and sour flavor.

Vegetable Stock

Many plant-based soup and stew recipes call for vegetable stock. Stock is also a flavorful substitute for water in many vegetable, bean and rice dishes. And, stock can be used instead of oil when sauteing vegetables. Ready-made vegetable stock from the grocery store is convenient but may have too much oil and sodium for regular use. Luckily, it's easy to get in the habit of making your own vegetable stock.

Label a gallon size freezer bag with "vegetable stock" and put the bag in an easy to access place in the freezer. When chopping veggies for other recipes, put some of the trimmings in the freezer bag for stock. Also during the week, save in the freezer bag the fresh vegetables that you might not be able to use in time, cutting them up into chunks first. When making stock, choose suitable vegetable pieces from the freezer bag to go into the pot along with fresh onion, celery and carrots.

Ingredients

8 cups water
1 large onion (about 1 pound) quartered including skins for darker stock
1 or 2 cloves of garlic, unpeeled
2 to 4 stalks celery cut into chunks
2 to 3 carrots, cut into chunks
1/3 parsnip, diced (freeze remaining diced parsnip  for future stock)
1/3 turnip, peeled and diced (freeze rest of diced turnip for future stock)
2 bay leaves
1 to 3 stalks fresh parsley or 1 teaspoon dried parsley flakes
1 teaspoon dried thyme and/or oregano
Up to 8 cups other assorted vegetable pieces from freezer*

*Keep a plastic bag in the freezer to store vegetable scraps and pieces for stock:

asparagus stems, leek leaves, mushroom stems

garlic, onions, potatoes including skins for darker stock

celery, fennel, corn, zucchini, winter squash

carrots, parsnips, turnips (remove bitter turnip peels before freezing)

peeled apples, pears or yams for sweeter stock

tomatoes or lemon slice for a slightly acidic flavor

bell pepper stems, veins and seeds (small amounts)

Do not use for stock: cabbage, broccoli, brussels sprouts, eggplant and leafy greens.

Instructions

Boil the water in a large pot, add all ingredients.  Lower heat and simmer partially covered, until vegetables are very soft, about 1 to 2 hours.

Pressure cooker instructions:  Boil water, add vegetables and seasonings, cover and bring to high pressure. Lower heat and cook under pressure for 10 minutes.  Allow steam to release naturally or a do quick release.

Pour stock liquid through a strainer or colander into a large bowl or pan.  When the stock has cooled, pour into storage jars or containers. Keep in refrigerator up to 4 days or freeze up to 3 months.

* * *

Note:  Use water that has been filtered to remove chlorine or make sure to boil the water first before adding vegetables.

A good time to make stock is right before cooking a soup or other recipe which calls for a lot of stock.  That way the stock is already hot, conserving the energy that would have been needed to refrigerate and then reheat the liquid.

The cooked veggies from the stock can be added to the compost pile.