Adams Media - Vegetarian Pressure Cooker: 50 Essential Recipes for Todays Busy Cook

Avon, Massachusetts With more than 8 million vegetarians in the United States and even more of the population describing themselves as vegetarian-inclined, the necessity for meat-free recipes is on the rise. However, simply leaving the meat out of dishes is no longer enough for some conscientious consumers. Many households must now accommodate meat-eaters, vegetarians, and vegans alike. Also on the rise today is the consumption of fast food and restaurant-prepared meals, which can contain more fat, salt, and sugar than homemade meals. Many families do not think they have the time to prepare nutritious meals at home, but with the use of a pressure cooker, your next healthy meal may only be minutes away. This lesser-known appliance is making a comeback in kitchens across the country because it cooks ingredients in a fraction of the time a stovetop or oven would, and it helps retain key nutrients.

Pressure cookers date back to the 1600s, when the first was invented by Frenchman Denis Papin. Pressure cookers work by allowing water to boil under pressure at higher temperatures than the normal 212F, and locking the steam produced from the liquid in an airtight container. The hotter water and resultant steam cook foods faster. It was not until the 1940s postWorld War II era that pressure cookers became popular in the United States because of their convenience but along with the boom came the horror stories of pressure cooker accidents. The modern pressure cooker has safety mechanisms in place to prevent the seemingly common accidents that once plagued pressure cookers, and users need not be worried. Just because you might be looking for healthy vegetarian or vegan recipes that can be prepared quickly does not mean you have sacrifice flavor or variety.

The 50 recipes here are a great start on your journey to pressure-cooking, vegetarian-style enjoy! If youd like to see more vegetarian recipes for your pressure cooker, check out The Everything Vegetarian Pressure Cooker Cookbook , available in both print (ISBN 978-1-4405-0672-7) and eBook (ISBN 978-1-4405-0673-4) formats. Hummus Hummus can come in a wide variety of flavors. Add roasted red peppers, roasted garlic, or sun-dried tomatoes to spice up this basic recipe. Serves 8

Ingredients 1 cup dried chickpeas 8 cups water cup plus 1 tablespoon olive oil 2 teaspoons cumin teaspoon pepper teaspoon salt cup lemon juice 1 teaspoon garlic cup tahini

1. Add the chickpeas and 4 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from the heat and quick-release the pressure.
2. Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 4 cups water.

   Let soak for 1 hour.

3. Add 1 tablespoon olive oil. Lock the lid into place; bring to high pressure and maintain for 20 minutes. Remove from heat and allow pressure to release naturally. Drain beans and water.
4. Place all the ingredients, including the drained and cooked chickpeas, in a food processor and blend until mixture has achieved a creamy texture. Serve chilled or at room temperature.

Per Serving Calories: 230 Fat: 15g Protein: 7g Sodium: 230mg Carbohydrates: 18g Fiber: 4g Jalapeo Cheese Dip To eliminate the spice, just leave the pickled jalapeos out of this recipe. Serves 12 Ingredients 2 tablespoons butter, or vegan margarine 2 tablespoons flour 1 cup milk, or vegan soymilk 8 ounces shredded Cheddar cheese, or vegan Cheddar such as Daiya Chedder Style Shreds 8 ounces shredded Colby cheese, or more vegan Cheddar cup canned tomatoes cup pickled jalapeos 2 tablespoons lemon juice Salt and pepper, to taste

1. In the pressure cooker, soften butter over medium-high heat and gradually add flour until you have a paste.

   Add milk and stir until it has thickened and there are no lumps. Bring the mixture to a boil.

2. Add the cheeses and stir until smooth. Add the tomatoes and jalapeos and secure the lid on the pressure cooker. Cook on medium until the pressure-indicator rises. Lower heat and cook for 3 minutes. Allow the pressure to release and remove the lid.

   Add the lemon juice, salt, and pepper.

Per Serving Calories: 180 Fat: 14g Protein: 10g Sodium: 280mg Carbohydrates: 4g Fiber: 0g Warm Spinach-Artichoke Dip Serve with toasted pita points or slices of warm baguette. Serves 16 Ingredients 1 medium-sized artichoke 2 cups water 1 teaspoon lemon juice 1 tablespoon butter, or vegan margarine, such as Earth Balance 1 cup thawed, chopped frozen spinach 8 ounces cream cheese, softened, or soy cream cheese 16 ounces sour cream, or soy sour cream cup grated Parmesan, or vegan Parmesan teaspoon garlic powder teaspoon salt

1. Trim the sharp points off the artichoke and cut the end of the stem off.
2. Put the metal rack in the bottom of the pressure cooker. Add water and lemon juice.
3. Lock the lid into place; bring to high pressure and maintain for 68 minutes. Remove from the heat and allow pressure to release naturally.
4. Remove the artichoke and coarsely chop.
5. In a large saucepan over medium heat, melt the butter, then add the spinach and chopped artichoke hearts.
6. Add all remaining ingredients, stir, and let cook for 5 minutes. Serve warm.

Per Serving Calories: 130 Fat: 12g Protein: 3g Sodium: 140mg Carbohydrates: 3g Fiber: <1g Serving Options This recipe calls for serving the dip warm, but chilling the dip and serving cool is also delicious. After cooking, let the dip cool to room temperature, then store in the refrigerator in an airtight container.

Let cool for at least 3 hours before serving. Sweet and Sour Meatballs Worcestershire sauce typically contains anchovies, but some grocery store brands omit this ingredient, making it vegetarian. Serves 12

Ingredients cup white sugar 2 tablespoons pineapple juice cup white vinegar cup water 2 tablespoons soy sauce 2 tablespoons vegetarian Worcestershire sauce 1 tablespoon ketchup 2 tablespoons cornstarch 1 pound vegetarian ground beef, such as Gimme Lean Beef onion, diced 1 clove garlic, minced cup panko bread crumbs

1. In the pressure cooker, bring the sugar, pineapple juice, vinegar, water, soy sauce, Worcestershire sauce, ketchup, and cornstarch to a boil over high heat. Stir continuously until the mixture has thickened, then remove from heat.
2. In a large mixing bowl, combine the vegetarian ground beef, onion, garlic, and bread crumbs, and mix until well combined. (Using your hands is the easiest method.)
3. Roll the beef mixture into 12 meatballs; add them to the sauce in the pressure cooker.
4. Lock the lid into place. Bring to high pressure; maintain pressure for 5 minutes.

   Quick-release the pressure, then remove the lid. Serve warm.

Per Serving Calories: 110 Fat: 0g Protein: 7g Sodium: 400mg Carbohydrates: 20g Fiber: <1g Panko Bread Crumbs Panko is a type of bread crumb made from white bread without crusts. It typically creates a crispier texture when used as the coating on food than regular bread crumbs. To make your own, bake crustless white bread crumbs until they are dry, but not browned. Minestrone Minestrone is filled with nutrients and is substantial enough to stand on its own as a light meal. Serves 6