chilis, soups, and stews

1-minute chicken soup (PC)

fiery vegan taco stew (PC)

spicy tomato basil soup (PC)

zuppa toscana (PC)

traditional black bean soup (PC)

cleaner corn chowder (PC)

spinach-loaded veggie soup (PC)

4-minute creamy garlic cauliflower soup (PC)

chicken tortilla soup (PC)

fire-roasted beef stew (PC)

super-simple chili (PC)

5-minute poblano chicken chili (PC)

1-minute chicken soup

serves 4 to 6
Chicken soup is one of my favorite “throw it all in the pot” low-carb meals. You can add so many different kinds of vegetables (here’s how to use up your leftovers!) and seasonings to vary this basic recipe. And to top it all, it takes only one pressure-cooking minute!

2½ cups chicken broth, homemade (this page) or store-bought

2 cups diced cooked and seasoned chicken

1 cup diced carrots (about 2 medium)

1 cup diced celery (about 2 stalks)

1 medium onion, diced

½ tablespoon dried parsley

½ tablespoon dried minced onion

½ tablespoon garlic powder

Pinch of red pepper flakes

Sea salt

1. Place all the ingredients in a pressure cooker.

2. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function, high pressure, and use the +/- buttons until the display reads 1 minute.

3. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

4. Remove the lid and serve.

fiery vegan taco stew

serves 6 to 8
Spices! Spices! Spices! This fiery stew gives a one-two punch. The cilantro aids in detoxing the body and lowering blood pressure, and the garlic combats sickness. With its mix of veggies and protein-packed lentils, this is a complete, filling meal.

1 large onion, diced

1 large red bell pepper, cored and diced

1 to 2 jalapeños, diced (seeds and ribs removed if you like it less spicy)

4 cups vegetable broth, homemade (this page) or store-bought

5 garlic cloves, finely chopped

1 tablespoon ground cumin

1 teaspoon cayenne (optional)

1¼ teaspoons sea salt, plus more to taste

1 (16-ounce) package lentils

1 (15-ounce) can organic diced tomatoes

¼ cup chopped fresh cilantro

1 avocado, diced

1. Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the onion, bell pepper, and jalapeño. Cook, stirring frequently, until the vegetables brown and begin to stick to the bottom of the pot, about 6 minutes.

2. Stir in 2 tablespoons of the broth and continue to cook, stirring, until the onion is soft and lightly browned, another 5 minutes.

3. Stir in the garlic, cumin, cayenne (if using), and salt. Cook for 1 minute, stirring constantly. Add the lentils, tomatoes, and remaining broth.

4. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 10 minutes.

5. When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:10. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.

6. Serve with the cilantro and avocado, adjusting the salt to taste.

spicy tomato basil soup

serves 6
Tomato soup with grilled cheese was one of my favorite autumn lunches before I got serious about health. When I started reading the ingredients, I realized that my beloved tomato soup contained absolutely everything I should NOT be eating: high-fructose corn syrup, wheat, dairy, and tons of preservatives. While it’s not as easy as just opening a can of soup, this homemade soup is pretty simple and full of flavor. Instead of eating it with grilled cheese, I like it served with a side of my Grain-Free Garlic Biscuits (this page). And if the soup is too spicy for you, feel free to leave out the red pepper flakes.

2 tablespoons olive oil

1 large onion, diced

½ cup diced celery (about 1 stalk)

1 cup diced carrots (about 2 medium)

1 teaspoon sea salt

½ teaspoon black pepper

¼ teaspoon red pepper flakes

½ cup chopped fresh basil

2 dried bay leaves

2 (15-ounce) cans organic diced tomatoes

2 cups vegetable broth, homemade (this page) or store-bought

½ cup full-fat coconut milk

Grain-Free Garlic Biscuits (this page; optional)

1. Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the oil to the pot and saute the onion, celery, and carrots until they begin to soften, about 5 minutes.

2. Add the salt, pepper, red pepper flakes, basil, bay leaves, tomatoes, broth, and coconut milk to the pot.

3. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 5 minutes.

4. When the cooker beeps to let you know it’s finished, let it naturally come down from pressure until the display reads LO:10. Switch the pressure knob from the SEALING to the VENTING position. Use caution while the steam escapes—it’s hot.

5. Remove the bay leaves and blend the soup with an immersion blender. Serve warm with the biscuits, if desired.

zuppa toscana

serves 6
“Zuppa Toscana” means soup in the style of Tuscany, and I fell in love with it, particularly in the style of Olive Garden. Rich and creamy, this dairy-free version of the classic will take you straight to Italy.

1 pound Italian-flavored chicken sausage, sliced into disks

1 large onion, diced

2 large turnips, peeled and diced

1 (15-ounce) can cannellini beans, rinsed and drained

1 teaspoon sea salt

½ teaspoon black pepper

¼ teaspoon red pepper flakes

3 garlic cloves, minced

3 cups chicken broth, homemade (this page) or store-bought

2 teaspoons arrowroot powder

1 cup full-fat coconut milk

6 slices turkey bacon, cooked and crumbled

2 cups (packed) chopped kale

1. Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the sausage and onion, and sauté until the sausage browns and the onion turns translucent, about 5 minutes.

2. Add the turnips, beans, salt, pepper, red pepper flakes, garlic, broth, and arrowroot.

3. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 8 minutes.

4. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

5. Open the cooker and whisk in the coconut milk, then stir in the turkey bacon and kale. Serve.

traditional black bean soup

serves 6
You’d be surprised at just how fabulous this simple black bean soup tastes. It’s very mild, warm, and comforting. It’s a perfect side when you’re throwing a themed party or it’s great as a solo dish any night of the week.

4 cups cooked black beans, homemade (this page) or canned (2⅓ 15-ounce cans), rinsed and drained

2 cups chicken broth, homemade (this page) or store-bought

½ medium onion, diced

1 tablespoon ground cumin

1 teaspoon sea salt

¼ teaspoon cayenne

¼ cup chopped fresh cilantro

1. Place all the ingredients, except the cilantro, in a pressure cooker.

2. Put the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 1 minute.

3. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

4. Add the cilantro and serve.

cleaner corn chowder

serves 6
My favorite soup in the entire world is Mimi’s Cafe Corn Chowder. I worked there as a teenager and had it for lunch every day for almost a year. It’s one of those things I don’t ever tire of. After I got married, I found a recipe for it online and it joined our winter dinner rotation. Cutting the dairy out of our diet rendered my traditional recipe useless, so I began trying to make a cleaner version of my old favorite. This chowder is delicious in its own right and definitely hits the spot!

¼ cup extra-virgin olive oil

4 tablespoons arrowroot powder

1 large onion, diced

2 cups diced celery (about 4 stalks)

2½ cups chicken broth, homemade (this page) or store-bought

2 cups cubed sweet potatoes (1 to 2 medium)

2½ cups frozen corn kernels

2 teaspoons sea salt

Dash of black pepper

3 garlic cloves, minced

¼ teaspoon red pepper flakes

1 cup Homemade Almond Milk (this page) or store-bought

1. Preheat a pressure cooker using the SAUTE function. When the cooker display panel reads HOT, add the oil and arrowroot powder, whisking to combine.

2. Add the onion and celery, and sauté until the vegetables begin to soften, about 5 minutes. Add the broth, sweet potatoes, corn, salt, pepper, garlic, and red pepper flakes. Stir.

3. Using the display panel, press the CANCEL button, then select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 8 minutes.

4. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

5. Open the cooker and add the almond milk. Use an immersion blender and pulse until the soup reaches your preferred consistency.

6. Let cool and serve later; this soup gets better the longer it sits. And it’s terrific reheated.

spinach-loaded veggie soup

serves 4 to 6
Who doesn’t love a hearty vegetable soup? With plenty of protein from pinto beans, this soup makes a fabulous dinner dish, with no side required. If you’re out of spinach and have a bunch of kale on hand, substitute that. Or throw in both kale and spinach for an extra-healthy meal!

1¼ cups dried pinto beans

1 tablespoon extra-virgin olive oil

½ cup diced carrots (2–3 small)

½ cup diced celery (about 1 stalk)

1 medium onion, diced

4 garlic cloves, minced

4 cups vegetable broth, homemade (this page) or store-bought

1 (15-ounce) can organic diced tomatoes

1½ teaspoons garlic powder

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon sea salt

Dash of black pepper

4 cups baby spinach

1. Cover the pinto beans with water and soak overnight or for 8 hours at room temperature. Rinse and drain.

2. Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the olive oil, carrots, celery, and onion and sauté until the vegetables begin to soften, about 3 minutes.

3. Add the garlic, vegetable broth, tomatoes, garlic powder, basil, oregano, salt, and pepper.

4. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the SOUP function, high pressure, and use the +/- buttons until the display reads 25 minutes.

5. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

6. Open the cooker and stir in the spinach. Serve.

4-minute creamy garlic cauliflower soup

serves 4 to 6
This light and flavorful soup comes together in a flash and is great accompanied by a Simple Chicken Caesar Salad (this page) or Grain-Free Garlic Biscuits (this page).

2 tablespoons extra-virgin olive oil

6 slices turkey bacon

5 garlic cloves

1 medium onion, diced

2½ cups chicken or vegetable broth, homemade ( this page) or store-bought

4 cups chopped cauliflower florets (about 1 head)

½ teaspoon dried thyme

½ teaspoon dried rosemary

1 dried bay leaf

Green onions, chopped

Sea salt, to taste

1. Preheat a pressure cooker using the SAUTE function.When the display panel reads HOT, add the oil and bacon, and sauté until crisp. Remove the bacon and set aside. Add the garlic and onion, and sauté until softened and translucent, about 5 minutes.

2. Deglaze the cooker with a bit of the broth, stirring up all the browned bits. Add the cauliflower, thyme, rosemary, remaining broth, and the bay leaf.

3. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, press the CANCEL button, then select the SOUP function, high pressure, and use the +/- buttons until the display reads 4 minutes.

4. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

5. Open the cooker and remove the bay leaf. Use an immersion blender to puree the soup. Garnish with the green onions and crumbled turkey bacon and season with salt.

chicken tortilla soup

serves 6
When I first started posting recipes online, I would constantly get requests for a chicken tortilla soup. I designed this recipe with my readers in my mind, and to this day it remains one of my most popular recipes. Add a little avocado, guacamole, sour cream, cheese—whatever your heart desires. This one is a winner.

2 (6- to 8-ounce) frozen boneless, skinless chicken breasts

2 cups cooked black beans, homemade (this page) or canned, rinsed and drained

2 cups frozen corn kernels

5 garlic cloves

1 large onion, diced

1 red bell pepper, diced

6 ounces organic tomato paste

4 cups chicken or vegetable broth, homemade (this page) or store-bought

½ cup diced pickled jalapeños, with juice

¼ cup taco seasoning, preferably homemade (this page)

Diced avocado, tortilla strips, and chopped fresh cilantro, for garnish

1. Place all the ingredients in a pressure cooker except for the garnishes.

2. Put the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function, high pressure, and use the +/- buttons until the display reads 15 minutes.

3. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

4. Remove the lid and shred the chicken. Combine with the remaining cooked ingredients and serve, topped with the avocado, tortilla strips, and cilantro.

fire-roasted beef stew

serves 8
If you ask my husband what he wants to eat, 99 times out of 100 he requests a beef dish. I have several different beef stew recipes but this is his all-time favorite.

2 pounds cubed beef stew meat

1 large onion, diced

1 (15-ounce) can organic fire-roasted tomatoes, diced

1 cup beef or chicken broth, homemade (this page) or store-bought

¼ cup dried minced onion

¼ cup dried parsley

1 tablespoon chili powder

1 teaspoon black pepper

3 cups baby carrots

3 cups cubed sweet potatoes (1 to 2 medium)

2 cups chopped celery (about 4 stalks)

2 cups sliced white button mushrooms

5 garlic cloves, chopped or thinly sliced

1 tablespoon extra-virgin olive oil

½ tablespoon ghee (optional)

2 teaspoons sea salt, plus more to taste

1. Put the beef, onion, tomatoes, broth, minced onion, parsley, chili powder, and pepper in a pressure cooker.

2. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function, high pressure, and use the +/- buttons until the display reads 40 minutes. If your meat is frozen, as mine normally is, add an extra 20 minutes (display at 60).

3. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

4. Add the carrots, sweet potatoes, celery, mushrooms, garlic, olive oil, ghee (if using), and salt.

5. Place the lid back on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function, high pressure, and use the +/- buttons until the display reads 10 minutes.

6. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

7. Open the cooker and stir everything in the pot; adjust salt to taste.

super-simple chili

serves 6
Trust me, you’re not going to find a chili with a shorter ingredient list or easier prep. And this chili tastes great, too. You can swap the dried beans for two cans of rinsed and drained; just make sure you cut the cooking time to ten minutes.

1½ cups dried pinto beans

1 pound lean ground beef

1 tablespoon dried minced onion

1½ tablespoons garlic powder

¼ teaspoon sea salt

⅛ teaspoon black pepper

3 (15-ounce) cans organic tomato sauce

3 tablespoons chili powder

1. Soak the beans overnight in water to cover, then rinse and drain.

2. Preheat the pressure cooker using the SAUTE function. When the display panel reads HOT, add the ground beef along with the onion, garlic powder, salt, and pepper. Cook until the meat is browned, about 10 minutes.

3. Press the CANCEL button and add the beans, tomato sauce, and chili powder. Do not stir.

4. Put the lid on the cooker and make sure the vent valve is in the SEALING position. Using the display panel, press the CANCEL button, then select the BEAN/CHILI button. If your cooker does not have this button, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- until the display reads 30 minutes.

5. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

6. Open the cooker and serve.

5-minute poblano chicken chili

serves 4 to 6
This white chicken chili is full of flavor and spice. High in protein and fiber, it’s very filling and will keep you feeling satisfied until your next meal!

½ tablespoon extra-virgin olive oil

1 teaspoon ground cumin

1 teaspoon dried minced onion

1 teaspoon sea salt

½ teaspoon garlic powder

¼ teaspoon cayenne

¼ teaspoon black pepper

1 medium onion, diced

2 poblano chiles, ribbed and seeded

1 jalapeño, diced (ribbed and seeded if you don’t like it spicy)

1 (8-ounce) boneless, skinless chicken breast, cubed

2 (15-ounce) cans great northern beans, rinsed and drained

1½ cups chicken broth, homemade (this page) or store-bought

½ cup chopped fresh cilantro

Lemon or lime quarters

Diced avocado (optional)

1. Preheat a pressure cooker using the SAUTE function. When the display panel reads HOT, add the oil, cumin, minced onion, salt, garlic powder, cayenne, black pepper, onion, poblanos, jalapeño, and chicken. Sauté until the chicken begins to turn white and the onion becomes translucent, about 5 minutes.

2. Add the beans and broth.

3. Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL/PRESSURE COOK function, high pressure, and use the +/- buttons until the display reads 5 minutes.

4. When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

5. Open the cooker and stir in the cilantro. Squeeze some lemon or lime juice over and top with avocado, if using.