Tiffany Shelton - Vegetarian Instant Pot
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From meal planning and shopping to prepping, cooking, and serving, youll save hours of time with this meatless Instant-Pot cookbook that makes leading the Vegetarian lifestyle easier and more convenient than ever.
With over 60 plant-based recipes and taste-tempting color images, youll be able to serve up a fast, delicious, healthy meal every day of the week.
The Vegetarian Instant Pot Cookbook includes:
Grab-and-Go recipes for healthy eating on the go
Recipes for delicious breakfasts, soups, main and side dishes, desserts, and even drinks
Nearly instant recipes that are ready in 15 minutes or less
Instant Pot A-Z guide, with electric pressure cooker time chart and other handy tips, whichll help you utilize your Instant Pot like a PRO
The basics of Vegetarianism for Beginners
This is the only book youll need when looking for tried-and-true classics like Lentil Soup, Taco Soup, Tomato and Basil Soup. With recipes like Smoky Pecan Brussels Sprouts, Polenta, Spicy Creamed Corn, Rice Pudding maintaining a vegan lifestyle has never been easier or tastier.
There are even easy entertaining recipes, like Walnut Lentil Tacos, Fudgy Brownies, French Apple Cobbler, Dairy-Free Hot Chocolate, Basil Lime Green Tea, and special occasion recipes such as the classic Thanksgiving favorites of Potato Salad, creamed corn, and more.
Tiffany Shelton: author's other books
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Vegetarian Instant Pot
Healthy Plant-Based Recipes to Make Quick and Easy in Your Pressure Cooker
Ultimate Instant Pot Cookbook for Busy Vegetarians
Tiffany Shelton
Copyright 2019 by Tiffany Shelton.
All rights reserved.
No part of this book may be reproduced in any form or by any electronic or mechanical means except in the case of a brief quotation embodied in articles or reviews without written permission from its publisher.
Disclaimer
The recipes and information in this book are provided for educational purposes only. Please always consult a licensed professional before making changes to your lifestyle or diet. The author and/or publisher shall have neither liability nor responsibility to anyone with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book. All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document.
Images from shutterstock.com
CONTENTS
INTRODUCTION
We are what we eat is a life principle for some of us. More and more people are starting to follow it. The transition to vegetarianism and veganism are two of the more popular ways. Today the number of recipes for vegetarians is rapidly increasing. These recipes include a variety of dishes which are generally easy to cook. Moreover, they are especially easy to cook if you use an Instant Pot.
People use Instant Pots around the world. They are known to be the easiest tool to cook healthy food. So if you are a vegetarian and have an Instant Pot, this book will be a great source of delicious, healthy and nutritious food. It includes recipes for vegetarians of various cuisines. Here you can find recipes for delicious breakfasts, soups, main dishes, side dishes, desserts, and even drinks. Do not doubt that you can make drinks in your Instant Pot. The recipes are easy to make since they have a detailed ingredient list and detailed instructions. Even if you don`t have much cooking experience, you can handle it.
In addition to recipes, you will find out who vegetarians are and what they eat. There is also a Cooking Time Table which provides information on the Instant Pot cooking time for vegetables, fruits, beans, and grains. You will learn different ways to cook in your Instant Pot.
This book will be useful for professional chefs as well as for beginners.
One may say that a vegetarian is someone who doesnt eat any meat. That is not quite so. Vegetarians are those who mostly eat food that comes from plants, like fruits, vegetables, beans, nuts, and grains. They avoid different animal products. However, some may eat eggs and milk products. So there are several kinds of vegetarians. For example:
- lacto-ovo vegetarians (eat no meat but eat eggs and dairy products like milk, cheese, butter, etc.)
- ovo-vegetarians (eat eggs, but no dairy products or meat)
- lacto-vegetarians (eat dairy products but avoid eggs)
- vegans (eat only foods of plant origin)
- semi-vegetarians (may eat poultry and fish)
If you are or have decided to become a vegetarian make sure you are getting all the nutrients you need. Try incorporating these ingredients into your daily meal plan:
- Vegetables
Tomatoes, cucumbers, cabbage, zucchini, eggplants, cauliflower, onion, bitter melon, spinach, and others.
- Fruits
Apples, bananas, oranges, kiwis, mango, papaya, pears, plums, pomegranate, guava, and other fruits.
- Nuts and seeds
Walnuts, almonds, cashews, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and so on.
- Legumes
Chickpeas, lentils, pulses, kidney beans, mung beans, peanuts, black-eyed peas.
- Roots and tubers
Potatoes, sweet potatoes, turnips, carrots, yams.
- Whole grains
Buckwheat, brown rice, basmati rice, barley, quinoa, corn, amaranth, sorghum, whole-grain bread.
- Dairy products
Milk, cheese, yogurt, sour cream, ghee.
- Herbs and spices
Black pepper, garlic, ginger, cumin, cardamom, coriander, paprika, basil, turmeric, garam masala, fenugreek and more.
- Healthy fats
Coconut oil, coconut milk, full-fat dairy products, olive oil, mustard oil, peanut oil, sesame oil, avocado, ghee.
- Protein sources
Legumes, nuts and seeds, dairy products, tofu.
- Eat vegetables and fruits every day
Fresh, frozen, canned, dried or juiced, they are full of vitamins and minerals.
- Eat calcium-containing foods
You can find calcium in dairy products. They are also good sources of protein, vitamins A and B12. You can also try dairy alternatives such as fortified unsweetened soya, different rice, and oat drinks.
- Eat beans, pulses, eggs, and tofu
These products are a low-fat source of fiber, protein, vitamins, and minerals. You will need a variety of different protein sources to get amino acids.
- Choose spreads and unsaturated fats
Vegetables, rapeseed, sunflower, and olive oils contain unsaturated fats.
- Limit the amount of salt, sugar, and fat
Foods high in fat, sugar, and salt such as biscuits, chocolate, chips, pastries and more should be eaten only in small amounts.
Vegetables | FRESH Cooking time (minutes) | FROZEN Cooking Time (minutes) |
Asparagus, whole or cut | 1-2 | 2-3 |
Beets, small / whole | 11-13 | 13-15 |
Beets, large / whole | 20-25 | 25-30 |
Broccoli, florets | 1-2 | 2-3 |
Brussels sprouts, whole | 2-3 | 3-4 |
Cabbage, shredded | 2-3 | 3-4 |
Cabbage wedges | 3-4 | 4-5 |
Carrots, sliced or shredded | 2-3 | 3-4 |
Carrots, whole or chunked | 6-8 | 7-9 |
Cauliflower florets | 2-3 | 3-4 |
Celery, chunks | 2-3 | 3-4 |
Corn (kernels) | 1-2 | 2-3 |
Corn (on the cob) | 3-5 | 4-6 |
Eggplant (slices or chunks) | 3-4 | 3-4 |
Leeks | 2-3 | 3-4 |
Mixed vegetables | 3-4 | 4-6 |
Onions (sliced) | 2-3 | 3-4 |
Parsnips (chunks) | 3-4 | 4-5 |
Potatoes (cubed) | 3-4 | 4-5 |
Baby potatoes (whole) | 8-10 |
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