"VEGAN UNDER PRESSURE" REALLY DELIVERS! A REVIEW AND 3 RECIPES

I was very happy to be asked to review Jill Nussinow‘s brand-new book, “Vegan Under Pressure”, especially because I had recently purchased a new Instant Pot IP-DUO60.  Jill’s book “The New Fast Food” has been a wonderful introduction to healthful, quick, easy and delicious vegan pressure cooking, and I found her cooking time charts the most accurate of many that I had perused.  (No more mushy beans!) So, I was excited to see the new book, which had the addition of information on pressure cooking in the increasingly popular Instant Pot.

The book is colorful, with a very pleasant layout and colors that are easy on the eye. In Chapters One and Two, Jill leads you by the hand as you embark on your first encounter with a pressure cooker– whether it be with an old “jiggle-top” version, a modern stove-top version, an electric pressure cooker, or the Instant Pot (which is a pressure cooker, slow cooker, rice cooker/porridge maker, steamer, yogurt maker, warming device, and it has a sauté/browning function).

I have had some experience with all of those types of pressure cookers over the years and my mother used a pressure cooker sometimes (though I wasn’t really paying attention at that point in my life), but I still benefited immensely from reading the introductory chapters. I use all sorts of cooking methods in my  kitchen, but find that the pressure cooker or Instant Pot is a great tool particularly for vegans.  It makes quick work of cooking your own beans from the dry state, and cooking whole grains and homemade vegan soups and stews.

In Chapter One, Jill first explains how the pressure cooker can not only save you time, but also fuel, calories (most of Jill’s recipes are very low in fat), and nutrients (and water, if that’s a concern– you don’t need much for many types of food); how it differs from a slow cooker; how a pressure cooker actually works; and the history of pressure cooking.  

She also shares how to choose a pressure cooker, the most important features to consider, using stovetop cookers on different types of heat sources, and whether or not it’s a good idea to have two pressure cookers; and what size or sizes you might need. 

(Observation: I think it would be a great idea to purchase this book before you buy a pressure cooker rather than afterwards, because all of the above information is so important to know ahead of time.)

In Chapter Two, Jill gives you the basics of how different pressure cookers work; what a pressure cooker can do; and everything you need to know about timing;  each step of the cooking process; adjusting recipes for electric cookers; adapting slow cooker recipes to the pressure cooker; and notes on vegan ingredients.

Chapter Three is a whole chapter on making your own seasonings– yay!  Subsequent chapters have mouth-watering recipes for Grains; Beans; Vegetables; Soups; Main Courses; Burgers, Patties, and Savory Cakes; Toppers (Sauces, Fillings, and More); Appetizers; and Desserts (Yes!).

The appropriate chapters have really helpful “At-a-Glance” cooking charts for Grains and Rice, Beans, and Vegetables.  And, I have to tell you– I’ve used charts from other books and ended up with over-cooked food.  Jill’s charts are much more realistic and accurate.

**I am now a big fan of steaming potatoes in the pressure cooker/Instant Pot, using Jill’s timing chart. You put 1/2 to 1 cup of water (I use boiling water from my electric kettle to speed things up) into the pot, add the steaming basket and pile in the potatoes– peeled or not, whole or cut.  Diced potatoes for making fat-free hash-browns under the broiler take 2-3 minutes; large chunks of potatoes for a mash take about 5 minutes; whole large potatoes take about 10 minutes; and so on.  This saves alot of fuel (and water) compared to boiling or even steaming potatoes in the usual way on a stove, and you preserve nutrients.

I chose the following three recipes from the list of recipe choices the publisher gave me partly because of the ingredients I had at my disposal (I live on an island and can’t run to a well-stocked store whenever I want), and partly because the recipes appealed to me and seemed appropriate to the season. I used the Instant Pot for all of them

I look forward to trying many of the other recipes in Jill’s new book as the seasons roll on.

A quick, easy, colorful and tasty meal-in-a-bowl with steamed brown rice or, perhaps, cooked noodles.  Jill’s method of cooking the tofu in some of the flavorings so that it absorbs flavor is a great idea. Jill’s Sweet and Spicy Red Pepper Sauce recipe is in Chapter Three, but I didn’t have all the ingredients, so I used a combination of Thai Sweet Red Chile Sauce and Sriracha Sauce instead.  You can add more Sriracha at the table if you like it really spicy.

2 teaspoons toasted sesame oil

1 medium yellow, white, or sweet onion, sliced from top to bottom to equal about 2 cups

1 carrot, peeled and cut on the diagonal into ½-inch pieces

1 cup diced peeled sweet potato

3 cloves garlic, minced

2 tablespoons sesame seeds

1 pound extra firm tofu, cut into 1-inch cubes

1 to 2 tablespoons tamari [I used 2 Tablespoons– BCG]

1 tablespoon rice vinegar

? cup vegetable stock

2 cups sugar snap or snow peas, cut in half

2 tablespoons Sweet and Spicy Red Pepper Sauce or Sriracha [I used half Thai Sweet Chile Sauce and half Sriracha– BCG]

2 tablespoons tahini, optional, for a richer dish [I didn’t add this–BCG]

2 tablespoons chopped scallion, for garnish

1. Heat a stovetop pressure cooker over medium heat or set an electric cooker to sauté; add the sesame oil. Add the onion, carrot, and sweet potato and sauté for 2 minutes. Add the garlic and 1 tablespoon of the sesame seeds and sauté another minute. Add the tofu, tamari, vinegar, and stock.

2. Lock the lid on the cooker. Bring to high pressure; cook for 3 minutes. Quick release the pressure. Carefully remove the lid, tilting it away from you.

3. Add the peas and lock the lid back on. Bring to low pressure; cook for 1 minute. (If you do not have a low pressure option, lock the lid on and let sit for 2 to 3 minutes.) Quick release the pressure. Remove the lid, carefully tilting it away from you.

4. Stir in the pepper sauce and tahini, if using. Garnish with the remaining 1 tablespoon sesame seeds and the chopped scallion and serve.

Variations: Use broccoli florets or 1-inch pieces of green or wax beans instead of the peas. Cook at low pressure for 2 minutes with a quick release.

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1 cup chopped red or yellow onion

1½ cups chopped red cabbage plus 1½ cups thinly sliced red cabbage

1 cup rye berries, soaked overnight and drained

1 teaspoon caraway seeds

2 bay leaves

¾ cup vegetable stock or water

2 tablespoons whole-grain mustard [not the sweet kind–BCG]

1 tablespoon date or maple syrup

1 to 2 tablespoons fresh lemon juice

1 medium carrot, grated (½ to 1 cup) 

¼ cup chopped fresh chives [my chives are still small, so I used sliced scallion greens– BCG]

Salt, optional

Lots of freshly ground black pepper

1. Heat a stovetop cooker over medium heat, or set an electric cooker to sauté. Add the onion and the 1½ cups chopped cabbage and dry sauté until the onion starts to look translucent. Add water by the tablespoon as needed to prevent any sticking.

2. Add the rye berries, caraway seeds, bay leaves, and stock. Lock the lid on the cooker. Bring to high pressure; cook for 25 minutes. Let the pressure come down naturally. Remove the lid, tilting it away from you.

3. Carefully remove and discard the bay leaves. Transfer the grain mixture to a large bowl and let cool until almost room temperature. Once cool, drain and discard any remaining cooking liquid.

4. Combine the mustard, date or maple syrup, and lemon juice in a small bowl. Add the dressing to the cooled rye.

5. Stir in the sliced cabbage, carrot, and chives. Add salt (if you like) and pepper to taste. Serve immediately or store in the refrigerator for up to 5 days. Taste and adjust seasonings before serving.

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1 1/2 pounds beets, about 6 medium 

1/2 cup freshly squeezed orange juice (zest oranges before squeezing) 

2 tablespoons cider vinegar 

3 large slices orange zest 

2 tablespoons Sucanat or brown sugar 

2 teaspoons Dijon mustard 

2 teaspoons orange zest 

2 green onions, sliced 

2 cups spicy greens like arugula, mustard or a mix, washed and dried [I used kale because that’s what I had in the garden–BCG] 

1. Scrub beets. Remove tops, stems and tails and cut in half. Then cut into ¼-inch slices. 

2. Put the orange juice, vinegar and the large slices of orange zest into the cooker. Add the beet slices. Lock on the lid. Bring to high pressure.  Cook for 3 minutes. 

3.Let the pressure come down naturally for 7 minutes, then release any remaining pressure.

4. Open the lid, tilting it away from you. Remove the large pieces of orange zest. Stir in the Sucanat and mustard. 

6. Remove the beets from the cooking liquid and transfer to a bowl.  Let cool for at least 5 minutes. 

7. Mix the orange zest and green onions with the beets. Pour the liquid from the cooker over the beets. 

8. Spoon one quarter of the mixture onto one half cup of spicy greens on individual salad plates. 

9. Or, you may chill the beets, without the zest and green onions, and let sit in the liquid for a day or two.

10. Right before serving stir in the orange zest and green onions.