CHAPTER

Meal-Sized Salads & Bowls

Thai-Style Farro Salad

With a texture similar to rice, farro is an ancient grain that packs nearly 8 grams of protein and heart-healthy fiber in each cooked cup. (That’s even more than quinoa!) Tossed with fresh vegetables and a flavorful dressing, this hearty salad is one of my favorite ways to enjoy farro. I chop the vegetables while the farro is cooking to be as time efficient as possible.

SERVES 6

Prep: 4 minutes

Pressurize: 10 minutes

Cook: 10 minutes

Natural Release: 10 minutes

Total: 34 minutes, plus chilling

2 cups farro

2 cups water

2 tablespoons extra-virgin olive oil

½ cup freshly squeezed lime juice

1 teaspoon fine sea salt

2 tablespoons soy sauce or tamari

¼ cup pure maple syrup (see this page)

1 red bell pepper

1 English cucumber

1 large carrot

5 green onions, tender white and green parts only

1 cup loosely packed chopped fresh cilantro

Combine the farro and water in the Instant Pot and give it a stir. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 10 minutes. When the cooking cycle is complete, let the pressure naturally release for 10 minutes to fully cook the farro.
While the farro is cooking, stir together the olive oil, lime juice, salt, soy sauce, and maple syrup in a small bowl to make a dressing. Seed and chop the red bell pepper, chop the cucumber, peel and shred the carrot, and chop the green onions.
After 10 minutes have passed, move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Use oven mitts to lift the stainless-steel insert out of the pot to allow the farro to cool, about 15 minutes.
Stir the dressing into the cooked farro, along with the bell pepper, cucumber, carrot, green onions, and cilantro. Transfer the salad to a large airtight container, or into individual containers for easy packed lunches, and chill in the fridge for 2 hours before serving to allow the flavors to fully develop. Store leftovers in the fridge for 5 days.

MAKE IT GLUTEN-FREE Use tamari instead of soy sauce, and replace the farro with 2 cups quinoa. Cook the quinoa at high pressure for 1 minute and let the pressure naturally release for 15 minutes before removing the lid. Alternatively, use any other grain you like for this recipe, using the cooking times found on the chart on this page.

Per Serving: Calories 354, Fat 7g, Carbohydrates 61g, Fiber 6g, Protein 12g

Crunchy Lentil Salad with Shallot Vinaigrette

This refreshing salad is packed with plant-based protein thanks to the green lentils, which cook in just a fraction of the time it would take on the stove. It reminds me of a classic pasta salad tossed with a tangy shallot vinaigrette, but I love that it uses satisfying lentils instead of pasta for a more nutrient-packed alternative. Chop your vegetables as the lentils cook to be as efficient with your time as possible, then enjoy this chilled salad as an easy packed meal all week long.

SERVES 6

Prep: 5 minutes

Pressurize: 10 minutes

Cook: 4 minutes

Natural Release: 10 minutes

Total: 29 minutes, plus chilling

1½ cups green lentils

2 cups water

¼ cup raw apple cider vinegar

2 tablespoons extra-virgin olive oil

1½ teaspoons fine sea salt

Freshly ground black pepper

1 tablespoon spicy brown mustard

1 tablespoon pure maple syrup (see this page)

1 clove garlic, minced

¼ cup minced shallots (2 small shallots)

1 English cucumber

1 red bell pepper

½ cup lightly packed chopped fresh flat-leaf parsley

¾ cup raisins

¾ cup sliced almonds

Leafy greens, like arugula, for serving

Combine the lentils and water in the Instant Pot and secure the lid, moving the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 4 minutes. When the cooking cycle is complete, let the pressure naturally release for 10 minutes to fully cook the lentils.
While the lentils are cooking, stir together the vinegar, olive oil, salt, several grinds of pepper, the mustard, maple syrup, garlic, and shallots in a large bowl to make a dressing. Dice the cucumber (you should have around 2 cups) and add it to the bowl of dressing to marinate. Seed and dice the red bell pepper and add it and the parsley to the bowl of dressing to marinate.
After 10 minutes have passed, move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid.
Pour the cooked lentils into a fine-mesh sieve and rinse with cold water to quickly cool them off. Add the cooked lentils to the bowl with the dressing and vegetables and toss well to coat. Stir in the raisins and almonds, then chill in the fridge for 1 hour.
Once the salad is chilled, taste and adjust the seasoning as needed. Serve the lentil salad along with the leafy greens. Store leftovers in an airtight container in the fridge for 5 days.

Per Serving: Calories 273, Fat 11g, Carbohydrates 44g, Fiber 13g, Protein 13g

Taco Salad with Zesty Lime Vinaigrette

This salad is hearty enough to serve as a main entrée, thanks to the use of whole-grain barley and black beans, which are both loaded with fiber and plant-based protein. Paired with a zesty lime vinaigrette and your favorite taco toppings, this meal is bursting with bright flavors. Every bite is interesting, which keeps you coming back for more. Chop the vegetables for the salad while the barley is cooking to save time.

SERVES 6

Prep: 5 minutes

Pressurize: 6 minutes

Cook: 20 minutes

Natural Release: 10 minutes

Total: 41 minutes

1 cup barley

1 cup water

1 teaspoon ground cumin

1 teaspoon chili powder

½ cup prepared salsa

½ teaspoon fine sea salt

1½ cups cooked or canned black beans

2 romaine hearts, chopped

2 cups shredded red cabbage

1 cup cherry tomatoes, halved

½ cup chopped green onions, tender white and green parts only

½ cup chopped fresh cilantro

½ cup crumbled feta or shredded Cheddar cheese

Avocado slices, for garnish

ZESTY LIME VINAIGRETTE

¼ cup extra-virgin olive oil

3 tablespoons raw apple cider vinegar

¼ cup freshly squeezed lime juice

3 tablespoons pure maple syrup (see this page)

1 clove garlic, minced

1 teaspoon ground cumin

⅛ teaspoon cayenne pepper

½ teaspoon fine sea salt

Freshly ground black pepper

Combine the barley, water, cumin, chili powder, salsa, and salt in the Instant Pot and stir to combine. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook and cook on high pressure for 20 minutes. Let the pressure naturally release for 10 minutes.
While the barley is cooking, prepare the vinaigrette. In a pint-sized mason jar, combine the olive oil, vinegar, lime juice, maple syrup, garlic, cumin, cayenne, salt, and several grinds of pepper. Screw on the lid and shake vigorously to combine. Set aside.
When the screen reads L0:10, move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and stir in the black beans to create the taco “meat.” (If using canned beans, drain and rinse them first.)
To serve, place the romaine, cabbage, tomatoes, green onions, cilantro, and barley and black bean mixture in a serving bowl. Generously drizzle the lime vinaigrette on top, add a sprinkling of cheese and avocadeo slices, and serve right away. Store leftovers in three separate airtight containers—one each for the “meat,” the dressing, and the chopped vegetables—in the fridge for 5 days.

MAKE IT GLUTEN-FREE Replace the barley with 1 cup rinsed quinoa. Cook at high pressure for only 1 minute, then let the pressure naturally release for 15 minutes before venting.

Per Serving: Calories 350, Fat 16g, Carbohydrates 51g, Fiber 10g, Protein 14g

Greek Chickpea Salad

Chickpeas make a satisfying addition to a classic Greek salad as they are loaded with fiber, protein, and complex carbohydrates. If you want to be extra efficient with your time, chop the vegetables as the chickpeas cook. Paired with crunchy cucumbers, sweet bell peppers, and tangy lemon juice, each bite has a different taste and texture to keep things interesting. The addition of fresh dill and creamy feta make this salad totally addictive.

SERVES 6

Prep: 5 minutes, plus soaking

Pressurize: 15 minutes

Cook: 12 minutes

Natural Release: 15 minutes

Total: 47 minutes, plus chilling

1 cup dried chickpeas, soaked for 8 hours (see Note)

3 cups water

¼ cup freshly squeezed lemon juice

2 cloves garlic, minced

2 tablespoons extra-virgin olive oil

½ teaspoon fine sea salt

Freshly ground black pepper

½ red onion, diced

1 English cucumber, diced

1 red bell pepper, seeded and diced

1 cup cherry tomatoes, quartered

½ cup chopped fresh dill

½ cup Kalamata olives, pitted and sliced (optional)

½ cup crumbled feta cheese (optional)

Drain the soaked chickpeas and add them to the Instant Pot with the water. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 12 minutes.
While the chickpeas are cooking, stir together the lemon juice, garlic, olive oil, salt, and several grinds of black pepper in a large mixing bowl to make a dressing. Add the onion, cucumber, bell pepper, tomatoes, dill, and olives and let them marinate in the dressing until the chickpeas are done.
When the cooking cycle is complete, let the pressure naturally release for 15 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Drain and rinse the cooked chickpeas in cold water, then drain again well. Add the chickpeas to the mixing bowl and toss well to coat in the dressing. Add the feta, then taste and adjust the seasonings as needed.
Chill the salad in the fridge for 30 minutes before serving to let the flavors meld. Store leftovers in an airtight container in the fridge for 5 days.

NOTE Soaking dried beans is thought to improve digestion and mineral absorption, and speeds the cooking process, but if you forget or don’t have time to soak them, use the quick-soak method on this page. Alternatively, you can cook the dried chickpeas with an additional 1 cup of water on high pressure for 50 minutes, then let the pressure naturally release for 20 minutes before venting and removing the lid. Follow the rest of the recipe as instructed.

Per Serving (with feta and olives): Calories 216, Fat 16g, Carbohydrates 31g, Fiber 12g, Protein 12g

“Cheeseburger” Salad with Special Sauce

Believe it or not, this salad tastes like a cheeseburger without the ground beef or refined white-flour bun. Instead, it’s topped with a mixture of lentils and walnuts, which are surprisingly meatlike when seasoned properly (I promise!). Top this off with your favorite burger fixings and the special sauce—and you and your family will be licking the bowl clean. This salad is delicious served warm or cold, so it also makes a great packed lunch.

SERVES 6

Prep: 15 minutes, plus soaking

Pressurize: 10 minutes

Cook: 10 minutes

Natural Release: 10 minutes

Total: 45 minutes

BURGER “MEAT”

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

1 teaspoon garlic powder

1 teaspoon paprika

⅛ teaspoon cayenne pepper

½ teaspoon ground cumin

¼ teaspoon freshly ground black pepper

1 cup green lentils

1¼ cups water

1 teaspoon fine sea salt

½ cup finely chopped raw walnuts

SPECIAL SAUCE

½ cup raw cashews, soaked for 1 hour

½ cup water

1 tablespoon raw apple cider vinegar

2 tablespoons pure maple syrup (see this page)

2 tablespoons tomato paste

2 tablespoons yellow mustard

½ teaspoon onion powder

¾ teaspoon fine sea salt

Chopped lettuce, tomatoes, and green onions; pickle slices; and shredded Cheddar cheese, for serving

To make the burger “meat,” press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion and sauté until softened, about 5 minutes. Press Cancel to stop the cooking cycle.
Stir in the garlic powder, paprika, cayenne, cumin, and black pepper while the pot is still hot. Add the green lentils and water, and stir to make sure the lentils are covered in the liquid for even cooking. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 5 minutes.
While the lentils are cooking, make the special sauce. Drain and rinse the cashews, then add them to a blender with the water, vinegar, maple syrup, tomato paste, mustard, onion powder, and salt. Blend until very smooth and set aside.
When the cooking cycle on the burger “meat” is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and stir in the salt and chopped walnuts.
Fill a bowl with chopped lettuce, the burger “meat,” tomatoes, green onions, pickles, and cheese. Drizzle plenty of special sauce over the top before serving. Store leftovers in three separate airtight containers—for the dressing, the burger “meat,” and the vegetables—in the fridge for 1 week.

MAKE IT VEGAN Omit the Cheddar cheese.

Per Serving (with 2 tablespoons special sauce): Calories 334, Fat 15g, Carbohydrates 37g, Fiber 17g, Protein 16g

Curried Broccoli & White Bean Salad

This hearty salad gets its creaminess from tahini, a paste made from calcium-rich sesame seeds. Combining crunchy broccoli and protein-rich white beans, this salad will leave you feeling satisfied for hours.

SERVES 6

Prep: 5 minutes, plus soaking

Pressurize: 12 minutes

Cook: 25 minutes

Natural Release: 10 minutes

Total: 52 minutes, plus cooling

1 cup dried navy beans, soaked for 8 hours (see this page)

2 cups water

1 head broccoli

1 large carrot

5 green onions, tender white and green parts only

Small handful of fresh cilantro

½ cup dried cranberries (see Note; optional)

½ cup sliced almonds (optional)

CURRIED TAHINI DRESSING

¼ cup tahini

¼ cup freshly squeezed lemon juice

2 tablespoons pure maple syrup (see this page)

1 clove garlic, minced

2 teaspoons curry powder

1 teaspoon minced fresh ginger (about ½-inch knob)

1 teaspoon fine sea salt

Freshly ground black pepper

Drain the soaked navy beans and add them to the Instant Pot with the water. Secure the lid, and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 25 minutes. When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure.
While the beans are cooking, finely chop the broccoli (you should have around 4 cups) and shred the carrot (about 1 cup), adding them to a large mixing bowl as you work. Chop the green onions (about 1 cup) and cilantro (about ½ cup), but leave them on the cutting board for now.
To make the dressing, in a separate small bowl, combine the tahini, lemon juice, maple syrup, garlic, curry powder, ginger, salt, and several grinds of black pepper. Whisk well to combine, then add water, 1 tablespoon at a time, and whisk until the dressing is creamy and easy to pour.
When the floating valve on the Instant Pot drops, remove the lid. Use a fork to mash a bean against the side of the pot to be sure it is tender. If the beans don’t mash easily, secure the lid (be sure the sealing ring is properly seated in the lid) and cook at high pressure for 5 minutes more. Let the pressure naturally release for 10 minutes so no foam spurts from the vent, then test the beans for tenderness again. When ready, drain the beans and add them to the bowl with the broccoli and carrots. Stir well and let the beans cool for 15 minutes; the heat from the beans will soften the broccoli slightly.
Once cool, stir in the green onions, cilantro, cranberries, and almonds and pour the dressing over the top. Toss well to coat evenly. Serve right away, or chill the salad in the fridge for 1 hour to let the flavors meld. Store leftovers in an airtight container in the fridge for 3 days.

NOTE Look for dried cranberries that are naturally sweetened with fruit juice, such as Made in Nature and Eden Foods brands.

Per Serving: Calories 234, Fat 10g, Carbohydrates 42g, Fiber 14g, Protein 12g

Wild Rice & Kale Salad

Wild rice has a wonderfully nutty flavor and is rich in antioxidants, which may help to lower the risk of heart attack and slow down the aging process. When paired with kale, which has more iron than beef per calorie, and tossed with lemon juice, red bell peppers, and tomatoes, which are all a great source of vitamin C, this salad is loaded with flavor and nutrients. Since kale is such a sturdy green, you can even dress this salad and use leftovers for packed lunches throughout the week.

SERVES 4

Prep: 5 minutes

Pressurize: 6 minutes

Cook: 22 minutes

Natural Release: 10 minutes

Total: 43 minutes, plus chilling

1 cup wild rice, or wild and brown rice blend (see headnote, this page)

1¼ cups water

2 tablespoons extra-virgin olive oil

¼ cup freshly squeezed lemon juice, plus more as needed

1 clove garlic, minced

½ teaspoon fine sea salt

¼ teaspoon freshly ground black pepper

2 teaspoons pure maple syrup (see this page)

1 small bunch kale

5 green onions, tender white and green parts only

1 cup cherry tomatoes

1 red bell pepper

½ cup crumbled feta cheese

Add the wild rice and water to the Instant Pot. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook and cook on high pressure for 22 minutes.
While the rice is cooking, in a large bowl, whisk together the olive oil, lemon juice, garlic, salt, pepper, and maple syrup to make a dressing and set aside.
Remove the ribs from the kale and finely chop the leaves (you should have about 2 cups); add the kale to the bowl. Chop the green onions (about 1 cup) and cut the tomatoes into quarters, adding both to the bowl as you work. Seed and chop the red bell pepper and add it to the bowl. Toss the vegetables to coat well in the dressing.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Give the rice a stir and add it to the bowl of dressed vegetables. (If you haven’t finished chopping the vegetables, you can finish as the rice cools.) Toss well to coat, then chill the bowl in the fridge for 30 minutes.
Just before serving, stir in the feta and taste and adjust the seasonings as needed, adding an extra squeeze of lemon juice to brighten the flavors. Store leftovers in an airtight container in the fridge for 3 days.

Per Serving: Calories 206, Fat 12g, Carbohydrates 21g, Fiber 4g, Protein 7g

Korean Chicken Bowls

This flavorful Korean-inspired sauce is hard to resist. To be as efficient as possible, I cook the rice along with the chicken. This is called “pot-in-pot” cooking (see this page). If you prefer a lower-carb option, skip the rice and serve the cooked chicken and vegetables over Easy Cauliflower “Rice” (this page).

SERVES 4

Prep: 10 minutes

Pressurize: 6 minutes

Cook: 12 minutes

Natural Release: 10 minutes

Total: 38 minutes

⅓ cup soy sauce
(or tamari, to make it gluten-free)

5 tablespoons pure maple syrup (see this page)

1 teaspoon minced fresh ginger (about ½-inch knob)

1 tablespoon Sriracha

1 clove garlic, minced

1 pound boneless, skinless chicken breasts

1 cup white rice, such as jasmine or basmati, rinsed

1 cup water, plus 2 tablespoons

1 red bell pepper

½ red onion

1 cup fresh baby spinach

1 tablespoon arrowroot starch (see this page)

½ cup chopped green onions, tender white and green parts only (about 3 onions)

Sesame seeds, for garnish

Add the soy sauce, maple syrup, ginger, Sriracha, and garlic to the Instant Pot and stir to combine. Place the chicken on top of the sauce in a single layer. To cook the rice at the same time, position a 2.5-inch trivet (see this page) over the chicken breasts and place a 7-inch oven-safe bowl on top. Add the rice and 1 cup water to the bowl, then secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 4 minutes.
While the chicken and rice are cooking, seed the red pepper and slice it thinly. Slice the onion thinly into half-moons, and chop the spinach.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Use oven mitts to lift the trivet and the bowl of cooked rice out of the pot. Use tongs to transfer the chicken to a cutting board to rest. Press Cancel to stop the cooking cycle.
Add the sliced bell pepper and onion to the sauce in the Instant Pot. Press Sauté and let the vegetables simmer in the sauce until crisp-tender, about 5 minutes. In a small bowl, whisk together the arrowroot with the remaining 2 tablespoons water to create a slurry. While the vegetables are cooking, use two forks to shred the chicken, then add it back to the pot once the vegetables are tender. Stir in the baby spinach until it wilts, about 1 minute. Stir in the arrowroot slurry and continue stirring until the sauce thickens, 1 to 2 minutes.
Serve the chicken and vegetables over the cooked rice with a sprinkling of green onions and sesame seeds over the top. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Omit the chicken and arrowroot slurry. Cook 1 cup green lentils with 1¼ cups water on high pressure for 5 minutes along with the rice. Add the sauce and vegetables to the cooked lentils, and simmer as directed.

Per Serving: Calories 268, Fat 4g, Carbohydrates 31g, Fiber 2g, Protein 24g

Cold Sesame Noodle Bowls

This cold noodle bowl is a great way to ease into eating more vegetables. To make this a complete meal, I include shrimp, which you can quickly sauté in your Instant Pot after the pasta is finished cooking. You can add any other protein you like, such as salmon, chicken, tofu, or cooked chickpeas.

SERVES 4

Prep: 14 minutes

Pressurize: 10 minutes

Cook: 6 minutes

Natural Release: 10 minutes

Total: 40 minutes

4 ounces whole-wheat spaghetti, broken in half

4 cups water

2 tablespoons freshly squeezed lime juice

3 tablespoons soy sauce or tamari

2 tablespoons pure maple syrup (see this page)

1 tablespoon sesame oil

1 tablespoon minced fresh ginger (about 1-inch knob)

1 clove garlic, minced

½ head red cabbage, shredded (about 1 pound)

1 cup shredded carrot (about 1 large carrot)

½ cup chopped green onions, tender white and green parts only (about 3 onions)

1 tablespoon extra-virgin olive oil

1 pound fresh or frozen raw shrimp, peeled and deveined

Sriracha (optional)

Sesame seeds, for garnish

Place the spaghetti in the Instant Pot, crisscrossing the noodles as you add them to prevent large clumps of pasta from sticking together. Pour the water over the noodles, making sure they are covered for even cooking. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 2 minutes.
While the noodles are cooking, in a large bowl, stir together the lime juice, 2 tablespoons of the soy sauce, the maple syrup, sesame oil, ginger, and garlic. Add the cabbage, carrot, and green onions and toss well to coat.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. Press Cancel to stop the cooking cycle. When the floating valve drops, remove the lid and drain the pasta through a colander. Rinse the pasta with cold water to stop the cooking process.
Dry the pot with a towel, then return the pot to the Instant Pot housing to cook the shrimp. Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the shrimp and the remaining 1 tablespoon soy sauce and sauté until pink and tender, about 4 minutes. (If using frozen shrimp, you’ll need to cook it for 2 to 3 minutes more.)
Add the noodles and cooked shrimp to the bowl and toss well to coat. Taste and adjust the seasoning as needed; add a squeeze of Sriracha if you like spice. Serve with sesame seeds sprinkled over the top. Store leftovers in an airtight container in the fridge for 4 days.

MAKE IT GLUTEN-FREE Use tamari instead of soy sauce, and replace the whole-wheat spaghetti with a gluten-free variety, like brown rice or a legume-based spaghetti. Cook gluten-free pasta at high pressure for 0 minutes (see this page), and let the pressure naturally release for 8 minutes.

Per Serving: Calories 327, Fat 8g, Carbohydrates 43g, Fiber 4g, Protein 23g

Roasted Vegetable Bowls

When I first started using my Instant Pot, I used it most often for making recipes like this one. The pressure cooker takes care of cooking the quinoa, while vegetables roast to perfection in the oven, leaving your hands free to mix together the dressing.

SERVES 6

Prep: 18 minutes

Pressurize: 6 minutes

Cook: 26 minutes

Natural Release: 15 minutes

Total: 1 hour 5 minutes

1 pound sweet potatoes, cut into 1-inch chunks

Extra-virgin olive oil, for drizzling

Fine sea salt and freshly ground black pepper

1 pound brussels sprouts, cleaned and halved

1 bunch asparagus, cut into 1-inch pieces with woody stems removed (optional)

1 cup quinoa, rinsed

1¼ cups water

6 tablespoons tahini

¼ cup freshly squeezed lemon juice

2 cloves garlic, minced

1 teaspoon ground cumin

2 cups chopped kale

1 cup cherry tomatoes, halved

1 cucumber, chopped

Preheat the oven to 400ºF. Arrange the sweet potatoes on a large baking sheet and drizzle with olive oil. Toss the potatoes to coat with the oil, then season with salt and pepper and place them in the oven to roast for 25 minutes.
Once the sweet potatoes are in the oven, arrange the brussels sprouts and asparagus on a second large baking sheet and drizzle with olive oil. Toss the sprouts and asparagus to coat with the oil, then season with salt and pepper and place them in the oven along with the sweet potatoes. Roast until the vegetables are tender and golden, 15 to 20 minutes. (Because the sweet potatoes have a head start, everything should finish cooking at roughly the same time.)
While the vegetables are roasting, add the quinoa and 1 cup of the water to the Instant Pot and give it a stir. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook and cook on high pressure for 1 minute. When the cooking cycle is complete, let the pressure naturally release for 15 minutes.
While the quinoa is cooking, in a small bowl, combine the tahini, lemon juice, garlic, cumin, remaining ¼ cup water, ¼ teaspoon salt, and several grinds of pepper. Whisk well (adding more water, 1 tablespoon at a time, as needed to thin).
When the screen reads L0:15, move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and use a fork to fluff the quinoa.
To serve, fill each bowl with some chopped kale, cooked quinoa, roasted vegetables, cherry tomatoes, and cucumber. Drizzle the creamy tahini dressing over the top. Store leftovers in four separate airtight containers—for the quinoa, the roasted vegetables, the raw vegetables, and the dressing—in the fridge for 5 days.

Per Serving (with 2 tablespoons dressing): Calories 439, Fat 18g, Carbohydrates 58g, Fiber 10g, Protein 16g

Eggroll in a Bowl

If you love the flavor of eggrolls but don’t want to indulge in the deep-fried wrapper too often, this dish is for you. It puts classic eggroll fillings, like cabbage, carrots, and ground turkey, front and center for a low-carb take on a favorite takeout appetizer. For a quick weeknight dinner, to be as efficient with my time as possible, I quickly chop the vegetables while the turkey is browning.

SERVES 4

Prep: 10 minutes

Pressurize: 8 minutes

Cook: 8 minutes

Quick Release

Total: 26 minutes

1 tablespoon extra-virgin olive oil

1 red onion, chopped

1 pound ground turkey

½ teaspoon fine sea salt

⅓ cup soy sauce or tamari

3 carrots, peeled and shredded

3 celery stalks, chopped

1 small head cabbage, shredded (about 1½ pounds)

1 teaspoon toasted sesame oil

Freshly ground black pepper

Sesame seeds and chopped green onions, tender white and green parts only, for garnish

Press Sauté and add the olive oil, onion, turkey, and salt to the Instant Pot. Sauté until the turkey is browned and cooked through, breaking it up with a wooden spoon as you stir, about 8 minutes. Press Cancel to stop the cooking cycle.

Add the soy sauce, carrots, and celery and stir. Add the cabbage on top without stirring. (The cabbage may nearly fill the pot, but it will reduce significantly in size while cooking.) Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 0 minutes (see this page). When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the steam pressure (so you don’t overcook the vegetables).
When the floating valve drops, remove the lid and stir together the vegetables and meat to make sure everything is coated in the soy sauce. Stir in the sesame oil and a few grinds of pepper to taste. Taste and adjust the seasonings as needed.
Use tongs to transfer the eggroll filling to bowls. Garnish with the sesame seeds and green onions and serve warm. Store leftovers in an airtight container in the fridge for 4 days.

MAKE IT VEGAN Swap 1 pound sliced cremini mushrooms for the ground turkey, sautéing for only 5 minutes in step 1.

MAKE IT GLUTEN-FREE Use tamari instead of soy sauce.

Per Serving: Calories 272, Fat 12g, Carbohydrates 9g, Fiber 4g, Protein 25g