CHAPTER 7
GRAINS, BEANS, AND LEGUMES

Add the rice and water to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 15 minutes. Remove from heat and allow pressure to release naturally.
Fluff with a fork before serving or using in a recipe.

Nutritional Benefits

Brown rice is partially milled rice and has only the outer husk removed. Removing only the inedible outer part of the rice helps retain key nutrients, such as fiber and iron.

WHITE RICE

As with brown rice, the shorter the grain, the longer the cooking time.

Serves 4

1 cup long-grain white rice

1¹⁄₂ cups water

Add the rice and water to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 5 minutes. Remove from heat and allow pressure to release naturally.
Fluff with a fork before serving or using in a recipe.

WILD RICE

Try a blend of cooked wild rice and cooked white or brown rice for a more subtle flavor.

Serves 4

1 cup wild rice

4 cups water

Add the wild rice and water to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 22 minutes. Remove from heat and allow pressure to release naturally.
Fluff with a fork before serving or using in a recipe.

Wild Rice

Wild rice is actually a type of grass, not rice, that grows in marshlands. Most wild rice has a nutty flavor, but it varies slightly depending on the type.

QUINOA

Quinoa is an excellent source of protein for vegans and vegetarians.

Serves 4

1 cup quinoa

2 cups water

Add the quinoa and water to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 6 minutes. Remove from heat and allow pressure to release naturally.
Fluff with a fork before serving or using in a recipe.

COUSCOUS

Couscous is really a type of pasta cut into tiny balls, but it is often served as a grain, with vegetables as a topping or on the side.

Serves 4

1 cup couscous

2 cups water

Add the couscous and water to the pressure cooker. Lock the lid into place; bring to high pressure and maintain for 2 minutes. Remove from heat and allow pressure to release naturally.
Fluff with a fork before serving or using in a recipe.

RED BEANS AND YELLOW RICE

This combination of red beans and yellow rice is both colorful and delicious!

Serves 8

DOMINICAN RED BEANS:

1 medium onion, chopped

3 cloves garlic, sliced

3 tablespoons olive oil

1 teaspoon oregano

2 bay leaves

1 (8-ounce) can Goya brand Spanish-style tomato sauce

2 teaspoons adobo con pimienta (seasoned salt with white pepper)

1 packet Goya brand sazón (optional)

1 (16-ounce) package red beans soaked overnight in 1 quart cold water, drained

¹⁄₂ small bunch fresh cilantro, including stems, roughly chopped (optional)

YELLOW RICE:

2 tablespoons achiote (annatto seeds)

3 tablespoons oil

1 medium onion, chopped

1 tablespoon adobo con pimienta

4 cups long-grain rice, such as Canilla or Goya brand

For Dominican Red Beans: Sauté onions and garlic with olive oil over medium heat for 5 minutes in a pot large enough to hold all ingredients. Add oregano, bay leaves, tomato sauce, adobo, and sazón. Bring to a simmer and add beans and cilantro, adding enough water to cover them (about 3 cups).
Bring to a boil, then reduce to a low simmer, and cook 90 minutes, until beans are tender enough to mash between 2 fingers.
For Yellow Rice: Heat achiote in oil, in a large pot with a tight-fitting lid, over a medium-high flame until seeds sizzle and give up their color. Oil should be a dark orange hue. Remove from heat and carefully remove seeds with a slotted spoon or skimmer.
Add onion and adobo to achiote oil and sauté over medium heat for 5 minutes, until translucent. Add rice and stir until it is well coated with oil. Add 6 cups water, and raise flame to high.
Bring to boil, and then reduce to simmer, cover tightly, and cook 20 minutes, until all water is absorbed. Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.

RED BEANS AND RICE PIE WITH OREGANO AND TOMATOES

Rice and beans have long been recognized by nutritionists as providing the building blocks for proteins required for good health.

Serves 6

1 cup pastry or all-purpose flour

¹⁄₄ teaspoon salt

6 tablespoons unsalted butter, cold, cut into small pieces

About 3 tablespoons water, ice-cold

1 bag dried beans (any kind) for prebaking the crust

1 medium onion, chopped

1 tablespoon olive oil

¹⁄₂ bunch fresh oregano, roughly chopped, or 1 tablespoon dried

1 (15¹⁄₂-ounce) can red kidney beans, drained and rinse

Salt and pepper to taste

1 egg, beaten

1 cup brown rice, cooked

1 (16-ounce) can stewed tomatoes, drained

Make the pie dough in advance: Mix together the flour, salt, and butter with your hands until butter is mostly, but not completely, incorporated. Add the water, a little at a time, mixing until the dough comes together. Knead briefly, just to smooth out. Some small nuggets of butter may still be seen in the dough, which will make the crust flaky. Wrap the dough in plastic and refrigerate for no less than 30 minutes.
Roll the dough thin (¹⁄₄), on a floured surface, mold into a buttered 9 pie pan, and trim the edges. Cover with wax paper, then fill with dried, uncooked beans, and bake 25–30 minutes in a 350°F oven until golden. This precooking is called “blind baking” the pie shell. Allow to cool before removing the baking beans. Throw these beans away, or use for another pie crust.
Meanwhile, sauté onion in olive oil until translucent, add the oregano, and cook for 1 minute longer. Toss in the red beans, season with salt and pepper, and remove from heat. Separately, stir beaten egg into cooked brown rice.
Spread half of rice-egg mixture into bottom of pie shell. Distribute beans evenly over the rice, and layer on 1 can of stewed tomatoes. Cover with remaining rice. Bake for 30 minutes at 350°F.

NEW ORLEANS RED BEANS AND RICE

Red beans and rice is a New Orleans staple that is traditionally served on Mondays.

Serves 8

¹⁄₄ cup butter or vegan margarine

1 cup onion, diced

1 cup green bell pepper, diced

1 cup celery, diced

5 cloves garlic, minced

2 (15-ounce) cans red kidney beans, drained

1¹⁄₂ cups water

4 teaspoons salt

2 teaspoons liquid smoke

1 teaspoon vegan Worcestershire sauce

2 teaspoons hot sauce

1 teaspoon dried thyme

2 teaspoons cayenne pepper

4 bay leaves

8 cups cooked long-grain white rice

Add the butter or vegan margarine to a 4-quart slow cooker and sauté the onion, green bell pepper, celery, and garlic for 3–5 minutes over high heat.
Add the red kidney beans, water, salt, liquid smoke, Worcestershire sauce, hot sauce, dried thyme, cayenne pepper, and bay leaves. Cover and cook on low heat for about 6 hours.
Remove the bay leaves and serve over the cooked white rice.

Make It “Meaty”

Sausage and ham hocks are the most common meats used in red beans and rice. To make a vegetarian “meaty” version, add cooked, sliced vegetarian sausage and chunks of cooked vegetarian bacon right before serving.

RED BEANS AND RICE

Red beans and rice is a classic Big Easy dish that can be cooked with the rice and beans mixed together.

Serves 4

3 cups water

3¹⁄₂ cups vegetarian chicken stock

2 tablespoons butter or vegan margarine

1 (15-ounce) can kidney beans, drained

2 cups white rice, uncooked

1 onion, chopped

1 green bell pepper, chopped

1 cup celery, chopped

1 teaspoon thyme

1 teaspoon paprika

1 teaspoon Cajun seasoning

¹⁄₂ teaspoon red pepper flakes

1 teaspoon salt

¹⁄₄ teaspoons black pepper

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 6 hours.
Check the rice to see if it is tender and if not, cook for an additional hour.

PUERTO RICAN GANDULES (PIGEON PEAS)

Pigeon peas are the beloved bean of Puerto Rico, where they are served over oily, long-grain white rice.

Serves 6

1¹⁄₂ cups pigeon peas, soaked overnight, rinsed and drained

1 tablespoon olive oil

1 small Spanish onion, chopped

¹⁄₃ green pepper, chopped

2 cloves garlic, minced

2 bay leaves

1¹⁄₂ teaspoons salt

¹⁄₄ teaspoon fresh ground black pepper

¹⁄₄ cup chopped fresh thyme or 1 tablespoon dried

1 medium tomato, seeded, chopped

Simmer peas in 4 cups water for 1 hour, until tender. Meanwhile, heat the olive oil in a 10 skillet, then add onion, green pepper, garlic, bay leaves, salt, pepper, and thyme, and sauté until onion is translucent (about 5 minutes). Add chopped tomato and cook 2 minutes more.
Add the vegetables to the peas and cook 45 minutes more, until peas are very soft. Serve with white or yellow rice.

QUINOA SALAD WITH TOMATOES AND CILANTRO

Quinoa, an ancient grain that has made a comeback in the last few years due to much attention from high-profile chefs, has a very attractive light golden hue and a springy, crunchy texture, and the kernels have an appealing, ringlet-like shape. It cooks quickly.

Serves 6

1 cup quinoa, boiled for 15 minutes, drained

1 cup Red and Yellow Plum Tomato Chutney (see Chapter 9)

¹⁄₄ teaspoon kosher salt

1 tablespoon extra-virgin olive oil

Combine the cooked quinoa and tomato chutney. Season to taste. Dress with olive oil, and serve with extra olive oil at the table. (Herb-infused olive oil is great here. Try rosemary-flavored.)

MINTED SWEET PEAS

This recipe is great to serve as a side dish!

Serves 4

2 cups shelled fresh peas (about 2 pounds unshelled)

¹⁄₂ teaspoon sugar

2 tablespoons butter or vegan margarine

Salt and pepper to taste

3 tablespoons chopped fresh mint leaves

Simmer the peas and sugar until bright green and tender, about 5 minutes; drain. Toss peas with butter or margarine, salt, pepper, and mint.

SUSHI RICE

Contrary to popular belief, the term “sushi” does not connote raw fish. Instead, it refers to the vinegar-seasoned, short-grain rice central to the Japanese diet. Sushi forms the base for delicious appetizers and dinners, which need not involve any fish at all.

Yields 4¹⁄₂ cups

2 cups Japanese-style short-grain rice

1 (1-square) kelp (optional)

3 tablespoons sake (optional)

¹⁄₄ cup rice vinegar

1 tablespoon sugar

¹⁄₂ teaspoon salt

In a bowl or pot, under cold running water, rinse the rice very well, agitating it with your hands until all the starch has been washed off and the wash water runs clear; drain. Place the drained rice in a pot with a tight-fitting lid, along with the kelp and 2¹⁄₄ cups water. Cover pot, and bring to a boil; lower to a simmer. Cook until all water is absorbed, about 8 minutes. Remove from heat, and let stand, covered, for at least 10 minutes.
Combine the sake, vinegar, sugar, and salt. Transfer the rice to a large bowl; sprinkle with vinegar mixture and gently fold to combine. Spread rice onto a large sheet pan or platter to cool and dry, fanning and gently turning it occasionally. Keep covered and slightly warm for use in making sushi preparations.

AVOCADO KAPPA MAKI SUSHI ROLLS

These crunchy, simple rolls feature protein-rich tofu. They’re equally delicious made with brown sushi rice, a heart-healthy option.

Yields 6 rolls

7 sheets of nori

1 recipe Sushi Rice (see recipe in this chapter), 4¹⁄₂ cups total

2 teaspoons wasabi

1 cup fine julienne of cucumber (use a mandoline to make these strips extra fine)

1 ripe Hass avocado, cut into thin strips, sprinkled with lemon juice and salt

¹⁄₂ recipe marinated tofu from Tofu Salad (see Chapter 3), store-bought marinated tofu, or flavored tempeh, cut into small strips

Pickled ginger

Place 1 sheet of nori on a sushi-rolling mat, long edge toward you. Spread about ³⁄₄ cup rice onto the nori, leaving a 1 strip free at the far end. Use your hands, moistened with water, to smooth the rice into an even layer. At the part closest to you, spread a thin line of wasabi. Arrange ¹⁄₆ of the cucumber, ¹⁄₆ of the avocado, and ¹⁄₆ of the tofu into a strip near the wasabi-laced edge. Using the mat as a helper, roll the assembly jelly-roll style away from yourself. Keep pressure even and firm, and keep the mat clear of the roll. Repeat the procedure with remaining nori and fillings. Allow to stand for 5 minutes before slicing each roll into 6 pieces. Serve with wasabi and pickled ginger.

CHICKPEAS IN POTATO-ONION CURRY

Thirty-minute main dishes like this are a lifesaver when you come home hungry and nothing’s ready. Put on a pot of basmati rice before you start this dish, and you’ll be dining before you know it.

Serves 4

2 cups onions, cut into 1 pieces

3 tablespoons oil, divided

1¹⁄₂ cups cubed (1) potatoes

1 (14-ounce) can coconut milk

1 (15-ounce) can chickpeas (garbanzos), drained and rinsed

5–6 cloves garlic, peeled

1 teaspoon kosher salt

1¹⁄₂ teaspoons ground coriander

¹⁄₂ teaspoon ground turmeric

1 teaspoon chili powder

1 teaspoon ground cumin

Juice of ¹⁄₂ a lemon

In a skillet over high heat, cook the onions in 1 tablespoon oil until lightly browned, about 5 minutes. Add the potatoes and coconut milk; cover and cook until potatoes are tender, about 20 minutes; add the chickpeas. In a food processor, combine the garlic, salt, coriander, turmeric, chili powder, and cumin; process until it becomes a paste, scraping down sides as needed.
Heat remaining oil in a small skillet, and fry the garlic mixture for 1 minute, allowing it to become fragrant and slightly browned. Add the garlic mixture to the chickpea pot. Simmer for 2 to 3 minutes; season to taste with lemon and additional salt. Serve with basmati rice and/or Indian breads.

INDIAN CHAPATI PAN BREAD

This recipe takes under an hour for 16 breads. It’s the traditional partner to Indian curries, which are eaten by scooping up morsels into the bread, to be eaten from the hand. If you work with a partner, one of you can be cooking the chapatis while the other one rolls, saving up to a quarter of the preparation time.

Yields 16 chapati

1 cup chapati flour (Indian whole-wheat flour)

¹⁄₃ cup warm water (generous)

1 teaspoon oil

In a mixing bowl, make a well in the center of the flour. Pour the warm water and oil into this depression; fold ingredients together with a fork until a dough forms. Knead the dough in the bowl for 10 minutes. It should be smooth and elastic.
Divide the dough into 4 pieces. Roll 1 of the pieces against the table with your hands to form a cylinder; cut the cylinder into 4 nuggets. Cover remaining dough with a damp cloth while you work. Form each nugget into a ball the size of a marble, and roll it on a floured surface with a rolling pin into thin disks (¹⁄₁₆"—a little thicker than a CD).Repeat with remaining dough. They can be stacked.
Heat an iron skillet over a medium flame for 5 minutes, until hot enough for a drop of water to sizzle on it. Dust off the excess flour from a chapati and place it flat into the dry pan. Leave it until bubbles and air pockets are visible on the top; flip it to cook the other side. Some brown spots are fine. Repeat with remaining dough. Stack the cooked chapatis on a plate, and cover with a dry towel to keep warm.

AVOCADO-BEET WRAPS WITH SUCCOTASH

Have these wraps as your lunch or as an appetizer!

Serves 4

4 flour tortillas (10 diameter or larger)

2 tablespoons vegan mayonnaise or vegan sour cream

2 cups Succotash Salad (see Chapter 3)

1 large or 2 small beets (about 8 ounces), boiled until tender, peeled

1 ripe Florida avocado, peeled and cut into 1 wedges

Soften and lightly brown the tortillas by placing them directly over the burner of a gas stove, and flipping them until the surface blisters slightly (alternately, steam, broil, or toast them for a minute until soft). Spread ¹⁄₂ tablespoon of mayonnaise or sour cream into a line across the center of each tortilla. Spoon ¹⁄₂ cup of succotash onto each tortilla. Halve the beets, and cut the halves into ¹⁄₂ slices. Divide the beets and avocado slices evenly onto the tortillas, placing them on the side of the succotash line closest to you.
Place 1 of the tortillas on a work surface directly in front of yourself. Fold the near edge of the tortilla over the fillings, and roll it, jelly-roll fashion, away from yourself, keeping even pressure to ensure a tight roll. Place seam-side down on a plate; repeat with remaining tortillas.

KASHA VARNISHKES

This is a classic Jewish dish. While Jewish cooking is pretty meat-centric, there are a few really good vegetarian dishes like this one.

Serves 8

2 cups coarse or medium granulation kasha (toasted buckwheat)

2 eggs (or 3 egg whites)

4 cups stock or water, hot

3 tablespoons butter or margarine

1 tablespoon olive oil

1 medium onion, roughly chopped

1 (10-ounce) package mushrooms, sliced

1 pound bow-tie–shaped pasta (farfalle) or egg noodles, cooked medium-soft

1 (10¹⁄₂-ounce) can condensed cream of mushroom soup

Salt and pepper to taste

Heat a large skillet over high heat. Combine kasha and eggs, and mix with a wooden spoon until well coated. Pour the kasha mixture into the hot pan and cook, stirring and breaking up lumps, until the egg has dried onto the kasha, and grains are separate. Add the hot stock or water and the butter or margarine carefully (it may spatter). Lower flame to low heat, cover tightly, and cook 7–10 minutes, until all liquid is absorbed.
In a separate pan, heat the olive oil. Sauté the onion and mushrooms together until soft, about 5 minutes. In a mixing bowl, combine the cooked kasha, onion, mushrooms, cooked pasta, and cream of mushroom soup; mix well. Salt and pepper to taste. Transfer to a casserole and bake 20 minutes at 350°F until hot and slightly crusty on top.

WHEAT AND CORN WRAPS WITH TOFU

Neater to eat and easier to carry than sandwiches, wraps like these are catching on all over. Substitute almost any grain you like for the wheat berries used here.

Serves 4

¹⁄₂ cup wheat berries, spelt, faro, or other whole grain, boiled until tender, usually about 30 minutes

2 ears corn, kernels sheared from the cob and boiled 1 minute, or 1 (10-ounce) package frozen sweet corn, thawed.

Juice of 1 lemon

1 tablespoon extra-virgin olive oil

¹⁄₂ teaspoon ground cumin

Salt and pepper to taste

2 tablespoons salad dressing

4 medium flour tortillas (10–12)

¹⁄₂ recipe marinated tofu from Tofu Salad (see Chapter 3), or 1 cup store-bought flavored tofu

In a bowl, toss the cooked grain, corn, lemon juice, olive oil, cumin, salt, and pepper until combined.
Spread the dressing in a line across the equator of each tortilla. Spoon in the grain salad; arrange the tofu alongside the grain.
Roll, jelly-roll style, away from yourself. Tuck in ends.

FRIED RICE WITH GREEN PEAS AND EGG

An all-purpose fried rice that can be adapted to your taste—try it with sliced mushrooms, snow peas, water chestnuts, or your own favorite garnishes.

Serves 4

3 eggs, beaten

2 tablespoons peanut or other oil

2 tablespoons chopped fresh ginger

2 tablespoons chopped garlic

¹⁄₂ cup chopped scallions, plus extra for garnish (optional)

4 cups cooked white rice

1 (10-ounce) package frozen green peas

1 small carrot, peeled, diced, and blanched (optional)

1 tablespoon soy sauce (optional)

Sesame seeds, for garnish (optional)

Heat a 10 nonstick skillet with a few drops of oil over medium heat; add the eggs. Cook without stirring until completely cooked through, about 3 minutes. Slide the cooked egg sheet onto a cutting board; let it cool for 5 minutes. Roll the egg into a cylinder, and crosscut to form long julienne.
Heat the oil in a large skillet or wok. Add the ginger, garlic, and scallions, and cook for 1 minute; they should sizzle. Add the rice. Over high heat, chop and stir the rice to break up any lumps; cook until very hot and some rice forms crunchy bits, about 5 minutes. Add the peas, and the carrot if using. Cook until peas are hot, then stir in the egg julienne, and soy sauce if desired. Serve garnished with additional chopped scallions and/or sesame seeds if desired.

TUSCAN WHITE BEAN RAGOUT

Eaten on its own, or as a base for a larger item, this hearty stew packs flavor and nutrition.

Serves 8

1 pound great northern (large white) beans, cooked very soft; retain cooking liquid, or 1 (28-ounce) can of large white beans

2 tablespoons olive oil

2 tablespoons chopped garlic (about 5 cloves)

2 medium onions, diced

2 teaspoons chopped fresh rosemary, or 1 teaspoon dried rosemary leaves

1 dried New Mexico chili, or ¹⁄₄ teaspoon crushed red pepper flakes

1 head escarole (about 6 cups washed leaves), or an equal amount of spinach, torn into large pieces

6 ripe plum tomatoes, seeded and diced (about 1¹⁄₂ cups)

2 ounces unsalted butter

¹⁄₄ cup roughly chopped Italian parsley

¹⁄₂ cup grated Parmigiano-Reggiano cheese (optional)

Kosher salt and freshly ground black pepper

A few drops top-quality extra-virgin olive oil

Strain the cooking liquid from the beans and reserve (you should have about 2 cups of liquid—add water if necessary to reach this amount). Heat the olive oil in a large skillet or Dutch oven over medium heat; add the garlic and cook until it turns white and fragrant, only about 30 seconds. Stir in the onions, rosemary, and chili. Cook gently until the onions are very soft, about 10 minutes, stirring occasionally. Add the beans, and enough bean-cooking liquid to make the mixture brothy; simmer 5 minutes.
Stir in the escarole; simmer until it is all wilted. Add the tomatoes, butter, parsley, and cheese if using. Remove from heat, and stir until the butter is melted in, adding additional bean liquid as necessary to keep it brothy. Season well with salt and pepper. Serve warm, drizzled with extra-virginolive oil.

Note: This stew can be prepared through Step 1, and refrigerated for up to 3 days. The flavors will mingle, and the dish will be even better.

RAJ’S CHICKPEAS IN TOMATO SAUCE

This quick, delicious, healthful dish can be thrown together in minutes using ingredients from the pantry.

Serves 6

2 tablespoons peanut or safflower oil

1 tablespoon cumin seeds

1 tablespoon chopped fresh ginger

¹⁄₄ teaspoon crushed red pepper flakes

1 large onion, halved and sliced into half-moons

1 medium (15–20-ounce) can tomatoes, either crushed or diced

Salt and black pepper

2 (15-ounce) cans chickpeas (garbanzos), drained and rinsed

Chopped cilantro (optional)

Heat the oil in a large saucepan over medium heat. Add the cumin seeds and cook until they are fragrant, about 1 minute. Stir in the ginger, crushed red pepper, and onion; cook until the onion is soft, about 5 minutes. Add the tomatoes and cook 5 minutes more, until they become saucy.
Season the sauce with salt and pepper and add the chickpeas; cook 5 minutes more. Sprinkle with chopped cilantro, if desired. Serve with basmati rice and Indian breads.

WILD RICE VEGETABLE PANCAKES

Crunchy, earthy-tasting wild rice cakes satisfy a comfort-food-loving part of the soul. They’re easy to make and can be kept at room temperature for hours before serving. Try them with Braised Red Cabbage (see Chapter 8), or as an appetizer, with a light Asian soy-vinegar dipping sauce.

Serves 6–8

4 ounces wild rice

1 cup julienne carrots

1 cup julienne celery

1 cup julienne white onion

3 scallions, chopped

2 eggs

¹⁄₂ cup flour

Kosher salt and freshly ground black pepper

Olive oil for frying

Boil the wild rice in 2 quarts of lightly salted water until very tender and most grains have burst open, about 40 minutes. Drain, reserving liquid, and cool the rice by spreading it on a platter or pan. Toss the rice with the carrots, celery, onion, scallions, egg, and flour. Season with salt and pepper. Moisten with a few drips of rice cooking liquid to help the mixture adhere to itself.
Heat 2 tablespoons olive oil in a nonstick skillet over medium heat until a piece of onion sizzles when added, about 2 minutes. Place ¹⁄₄-cup mounds of rice mixture into the pan; shape them into rough-hewn pancakes. Cook without moving them until they brown on the first side and are visibly cooked around the edges, about 5 minutes. Flip the pancakes with a spatula, and cook until lightly browned. Drain. Serve.

WILD RICE WITH APPLES AND ALMONDS

For extra texture with an Indian curry dinner, such as Aloo Gobi (see Chapter 8) or Curried Parsnips (see Chapter 6), serve them in a ring of this chewy, crunchy mixture of nuts and fruits.

Serves 8

¹⁄₂ cup wild rice

¹⁄₂ cup shelled almonds, whole or in slivers

1 tablespoon oil

1 large onion, roughly chopped

1 Rome or Golden Delicious apple, peeled, cored, and diced

¹⁄₄ cup raisins

Salt and freshly ground black pepper to taste

1 tablespoon olive oil or butter, optional

¹⁄₄ cup chopped cilantro or parsley

Boil the rice in 2¹⁄₂ quarts salted water until tender, about 40 minutes; drain, saving cooking liquid. Crisp the almonds by toasting them dry until fragrant and visibly shiny (see “Toasting Nuts,” Chapter 2). Heat the oil in a large skillet or Dutch oven over medium heat for 1 minute. Add onion; cook until softened, about 5 minutes. Add the apple, raisins, and a splash of the rice cooking liquid. Cook 5 minutes more, until the apple is translucent.
Combine the cooked rice, apple mixture, nuts, salt, and pepper. Stir in olive oil or butter, if desired, and serve garnished with cilantro or parsley.

WILD RICE WITH MIXED VEGETABLES

Wild rice cooks up perfectly in the slow cooker. Try it as a high-fiber alternative to white rice or potatoes.

Serves 8

2¹⁄₂ cups water

1 cup wild rice

3 cloves garlic, minced

1 medium onion, diced

1 carrot, diced

1 stalk celery, diced

Place all ingredients into a 4-quart slow cooker and stir. Cover and cook on low for 4 hours.
After 4 hours, check to see if the kernels are open and tender. If not, put the lid back on and continue to cook for an additional 15–30 minutes.
Stir before serving.

EGYPTIAN LENTILS AND RICE

Amino acids in the lentils and rice combine to form complete proteins, making this warming, comforting dish nutritionally powerful.

Serves 8

1 tablespoon olive oil

¹⁄₄ teaspoon cumin seeds

1 medium onion, roughly chopped

1 cup rice

¹⁄₂ cup brown or green lentils

2 teaspoons juice plus ¹⁄₂ teaspoon zest from a lemon

1 teaspoon salt

3 cups vegetable stock or water

Heat the oil and cumin seeds in a medium saucepan over medium heat until the seeds are fragrant, about 30 seconds. Add the onion; cook until translucent, about 5 minutes. Stir in the rice and lentils, mixing with a wooden spoon until well coated. Add the lemon juice, zest, salt, and stock. Cover tightly and simmer until all water is absorbed, about 20 minutes. Remove from heat and allow to stand for 5 minutes before fluffing with a fork and serving. Goes great with a dab of Tunisian chili sauce (“harissa”) or other chili paste.

MEXICAN RICE

This rice combines nicely with Mexican Frijoles Refritos (see recipe in this chapter) for an excellent lunchtime meal.

Serves 6

1¹⁄₂ cups long-grain white rice

1 large tomato, peeled, seeded, and chopped

¹⁄₃ medium white onion, roughly chopped

1 clove garlic, peeled and roughly chopped

¹⁄₃ cup peanut or safflower oil

3¹⁄₂ cups vegetable stock

2 teaspoons salt

¹⁄₂ carrot, peeled and finely chopped

¹⁄₃ cup green peas (frozen are okay)

Soak rice in hot water for 15 minutes, then rinse and drain. Purée the tomato, onion, and garlic in a blender.
Fry the rice in the oil, in a large saucepot, until it turns light gold in color, about 10 minutes. Pour off excess oil. Stir in the tomato purée and cook until almost dry, about 3 minutes.
Add stock, salt, carrot, and peas, cover, and simmer over low heat for 18 minutes; liquid should be absorbed and rice tender. Remove from heat and let stand 5 minutes, then fluff with a fork.

CUBAN BLACK BEANS AND RICE (MOROS Y CRISTIANOS)

Use the black beans in this recipe for many other uses, including Black Bean Burritos (see recipe in this chapter).

Serves 8

1¹⁄₂ cups black beans, soaked overnight, drained

6 cups water

2 tablespoons vegetable oil

2 cloves garlic, minced

¹⁄₂ Spanish onion, finely chopped

¹⁄₄ teaspoon ground cumin

¹⁄₄ teaspoon oregano

1 bay leaf

1 teaspoon salt

¹⁄₄ teaspoon fresh ground black pepper

¹⁄₂ cup chopped fresh cilantro leaves and stems

1 clove garlic, peeled and crushed with the side of a knife

4 teaspoons vegetable oil

1¹⁄₂ cups long-grain white rice, rinsed and drained

2 cups water

1¹⁄₂ teaspoons salt

Prepare the Beans:

Simmer beans in water until very tender (about 90 minutes).
Meanwhile, heat the oil. Add the garlic, onion, cumin, oregano, bay leaf, salt, and pepper and sauté until onion is soft. Add this mixture to the beans and simmer 20 minutes more. Stir in cilantro.

Prepare the Rice:

Sauté garlic gently in 3 teaspoons oil until it begins to brown. Add rice and stir to coat.
Add water and salt; bring to a boil, and cover. Lower heat and simmer 20 minutes.
Remove from heat; pour in remaining oil, and fluff to separate grains. Serve topped with a ladle of Cuban black beans.

BLACK BEAN BURRITOS

It’s probably no accident that these burritos (which can be made vegan by substituting soy cheese for the Cheddar and Monterey jack) are a source of complete protein, since their origins are hot Mexican lands, where many local residents considered animal protein a luxury.

Serves 4

1 tablespoon oil

1 cup chopped onions

4 large (12) flour or whole-wheat tortillas

1 cup shredded cheese, such as a combination of Cheddar and Monterey jack or soy cheese

2 cups cooked brown or white rice, hot

1¹⁄₂ cups cooked black beans in sauce, hot, or 1 (15-ounce) can of black beans, heated with some cumin and garlic

¹⁄₂ cup Salsa Fresca (see Chapter 4) or chopped tomatoes and onions

1 ripe Hass avocado, peeled and sliced

¹⁄₂ cup fresh cilantro sprigs

Tofu Sour Cream (optional, see Chapter 2)

Brown the onions in the oil until soft. Soften a tortilla over a gas burner or in a hot oven; place on a clean work surface. Spoon a quarter of the hot onions into a line, ¹⁄₃ of the way up on the tortilla; sprinkle on ¹⁄₄ of the shredded cheese. Immediately spoon on ¹⁄₂ cup hot rice; this should be hot enough to melt the cheese. Ladle on ¹⁄₄ of the beans, including some of the sauce; top with the salsa, avocado slices, cilantro, and Tofu Sour Cream, if desired.
Fold edge nearest to you up to cover the fillings. Fold side flaps in to seal ingredients into a pocket. Roll the burrito away from yourself, keeping even tension, and tucking with your fingers as you roll. Repeat with remaining tortillas.

BARLEY RISOTTO

If you’re not a fan of Parmigiano-Reggiano cheese, you can substitute crumbled blue cheese or grated Cheddar cheese to taste.

Serves 4

1 tablespoon butter or vegan margarine, such as Earth Balance

1 tablespoon olive oil

1 large onion, diced

1 clove garlic, minced

1 stalk celery, finely minced

1¹⁄₂ cups pearl barley, well rinsed

¹⁄₃ cup dried mushrooms

4 cups Pressure Cooker Vegetable Stock (see Chapter 5)

2¹⁄₄ cups water

1 cup Parmigiano-Reggiano cheese, grated, or vegan cheese, such as Daiya Mozzarella Style Shreds

2 tablespoons fresh parsley, minced

Salt, to taste

Bring the butter or margarine and oil to temperature in the pressure cooker over medium heat. Add the onion; sauté for 3 minutes or until the onion is soft. Add the garlic; sauté for 30 seconds. Stir in the celery and barley until the barley is coated with the fat. Add the mushrooms, stock, and water. Lock the lid into place and bring to high pressure; maintain pressure for 18 minutes. Quick-release the pressure and remove the lid.
Drain off any excess liquid not absorbed by the barley, leaving just enough to leave the risotto slightly soupy. Reduce heat to low and stir in the cheese and parsley. Taste for seasoning, and add salt if needed.

Flavor Variations

To further enhance the earthy flavor of the mushrooms and barley, add ¹⁄₂ teaspoon of dried thyme and ¹⁄₂ teaspoon of dried sage instead of fresh parsley.

PEPPERY BROWN RICE RISOTTO

If you avoid alcohol, replace the wine in this recipe with ¹⁄₄ cup Pressure Cooker Vegetable Stock (see Chapter 5).

Serves 8

2 medium leeks

1 small fennel bulb

3 tablespoons butter or vegan margarine, such as Earth Balance

2 cups short-grain brown rice, rinsed and drained

¹⁄₂ teaspoon salt

2¹⁄₂ cups water

¹⁄₄ cup white wine

³⁄₄ cup fontina cheese, grated, or vegan cheese, such as Daiya Mozzarella Style Shreds

1¹⁄₂ teaspoons freshly ground or cracked black pepper

Cut the leeks into quarters lengthwise, and then slice into ¹⁄₂ slices; wash thoroughly, drain, and dry.
Clean the fennel. Trim the fronds from the fennel, chop, and set aside. Dice the bulb.
Melt the butter or margarine in the pressure cooker over medium heat. Add the leeks and fennel bulb; sauté for 1 minute or until the leeks begin to wilt.
Add the rice and stir-fry into the leeks until the rice begins to turn golden brown. Stir in the salt, water, and white wine.
Lock the lid into place and bring to high pressure; maintain pressure for 20 minutes. Remove from heat and allow pressure to release naturally for 10 minutes. Quick-release any remaining pressure. Remove the lid.
Fluff the rice with a fork. Stir in the cheese, fennel fronds, and pepper. Taste for seasoning and add additional salt if needed.

Italian Cheese

Fontina is an Italian cheese with a mild flavor that is creamy and melts easily. Mozzarella is a more common alternative to fontina in this recipe.

PUMPKIN RISOTTO

This seasonal risotto will make for a unique entrée on any Thanksgiving table.

Serves 6–8

1 tablespoon olive oil

1 cup diced sweet yellow onion

2 cups arborio rice

1 cup white wine

2 cups Pressure Cooker Vegetable Stock (see Chapter 5)

2 cups water

1 cup canned pumpkin purée

1 teaspoon grated fresh ginger

1 teaspoon grated nutmeg

Salt and pepper, to taste

Bring the oil to medium heat in the pressure cooker. Sauté the onion until translucent. Add the rice and sauté until opaque, about 4 minutes. Add the wine and stir until the liquid is absorbed. Add stock and 1 cup water.
Lock the lid into place; bring to high pressure and maintain for 6 minutes. Quick-release the pressure and remove the lid.
Add the remaining cup of water, pumpkin purée, ginger, and nutmeg. Simmer over medium heat until the liquid is absorbed. Season with salt and pepper, to taste.

EASY SAFFRON VEGETABLE RISOTTO

This is about the fastest risotto you can make, and still achieve the creamy, saucy, flavorful dish of Northern Italy. The key is the gradual addition of hot liquid while stirring, which extracts natural starches in the short-grain rice, thickening the sauce. The dish is even better if you use freshly sautéed veggies, but frozen are a suitable convenience.

Serves 6

3 pinches saffron

10 cups vegetable stock (or 5 cups canned vegetable broth combined with an equal amount of water)

2 tablespoons olive oil

1 onion, roughly chopped

1 pound short-grain Italian rice for risotto, such as arborio, carnaroli, or roma

¹⁄₂ cup dry white wine

1¹⁄₂ cups grated Parmesan cheese

1 pound frozen mixed vegetables, or an equal amount of sautéed fresh vegetables

Salt and freshly ground black pepper to taste

1 tablespoon unsalted butter

Lemon wedges (optional)

Combine the saffron with 1 cup of the stock and let steep for 10 minutes; heat the remaining stock separately until hot but not boiling. Heat the oil in a heavy-bottomed saucepan over medium heat; add the onion and cook until translucent, about 5 minutes. Stir in the rice and mix with a wooden spoon until rice is well coated and begins to change color, about 5 minutes.
Add the white wine; cook until all wine is absorbed. Add the saffron mixture; cook, stirring, until the liquid is absorbed. Begin adding the hot stock in 1-cup increments, stirring each time until all the liquid is absorbed before adding the next cup, until rice is soft and creamy, and you have only 1 cup of liquid left. Fold in the cheese, vegetables, salt, pepper, and butter. Stir until well combined; remove from heat. Adjust consistency with remaining stock. Rice should have a saucy consistency and be soft, but still have a little bite. Serve with lemon wedges, if desired.

WILD MUSHROOM RISOTTO

This makes a great side dish, but you can also try it as a main course, paired with a green salad.

Serves 6

1 teaspoon olive oil

1 shallot, minced

2 cloves garlic, minced

8 ounces sliced assorted wild mushrooms

2 cups Vegetable Broth (see Chapter 5)

2 cups arborio rice

3 cups water

¹⁄₂ teaspoon salt

Heat the oil in a nonstick pan. Sauté the shallot, garlic, and mushrooms until soft, about 4–5 minutes.
Add ¹⁄₂ cup broth and the rice and cook until the liquid is fully absorbed, about 5 minutes.
Scrape the rice mixture into a 4-quart slow cooker. Add the water, salt, and remaining broth.
Cover and cook on low for 1 hour. Stir before serving.

WILD MUSHROOM RISOTTO WITH TRUFFLES

The earthy taste of wild mushrooms and the musky perfume of truffles marry incredibly well with the natural richness of risotto. This recipe works as well using dried wild mushrooms, which are easier to find out of season. Practice with cultivated “exotics” like shiitake, cremini, and oyster mushrooms before delving into the $28-per-pound chanterelles.

Serves 8

4 tablespoons unsalted butter, divided

6 shallots or 1 large onion, roughly chopped (about 1¹⁄₂ cups)

1 pound assorted wild and exotic mushrooms

1 pound short-grain Italian rice for risotto, such as arborio, carnaroli, or roma

¹⁄₂ cup dry white wine

10 cups Mushroom Vegetable Stock (see Chapter 5), hot

1¹⁄₂ cups grated Parmesan cheese

Salt and freshly ground black pepper to taste

Fresh or canned truffle for shaving (optional)

Lemon wedges (optional)

Melt 3 tablespoons butter in a heavy-bottomed saucepan over medium heat; add the shallots or onion and cook until translucent, about 2 minutes. Add the mushrooms; cook 5 minutes more until they have wilted and given up some juices. Stir in the rice and mix with a wooden spoon until rice is well coated and begins to look chalky white, about 5 minutes.
Add the white wine; cook until all wine is absorbed. Start adding the hot stock in 1-cup increments, stirring each time until all the liquid is absorbed before adding the next cup, until rice is soft and creamy and you have only 1 cup of liquid left. Fold in the cheese, salt, pepper, and remaining 1 tablespoon of butter. Stir until well combined; remove from heat. Adjust consistency with remaining stock. Rice should have a saucy consistency and be soft, but still have a little bite. If using, shave white or black truffles over the finished plates at the table. Serve with lemon wedges, if desired.

BEET RISOTTO CAKES

This dish is great for a side or even as a dinner! Enjoy!

Serves 10

2–3 medium-size beets (about 1 pound), peeled and diced (¹⁄₄) or 2 (14¹⁄₂-ounce) cans beets, diced, liquid reserved

1 tablespoon red wine vinegar (if using fresh beets)

3 tablespoons butter, divided

1 large onion, chopped

1 pound Italian arborio short-grain rice for risotto

¹⁄₂ cup red wine (optional)

Vegetable stock or water

Kosher salt and freshly ground black pepper

1 cup grated Parmesan cheese

2 tablespoons olive oil or butter for frying

Cornmeal

If starting with fresh, cook the diced beets in enough water to cover them, along with the vinegar and a pinch of salt. Drain, reserving the cooking liquid. Combine the cooking or canning liquid with enough water to total 8 cups. Melt 2 tablespoons of butter in a large, heavy-bottomed saucepan; add the onion and cook until soft, about 5 minutes. Stir in the rice and cook over medium heat until it attains a chalky, cooked color, about 5 minutes.
Add the wine to the cooking rice; stir constantly with a wooden spoon until all liquid is absorbed. Gradually start to add the stock mixture in ¹⁄₂-cup increments, stirring constantly, waiting until all liquid is absorbed before adding the next cup. Continue until rice is saucy, but still slightly “al dente.” Season with salt and pepper; stir in the Parmesan, cooked beets, and remaining 1 tablespoon of butter. The risotto is now ready to be served as a soft entrée, garnished with Parmesan shavings. If using for Beet Risotto Cakes, transfer mixture into a buttered 9" × 13" glass baking dish; set aside to cool. Refrigerate at least 4 hours or overnight, until risotto is firm to the touch.
Using a 3 cookie cutter or other shaping device (a 15-ounce can with both ends removed works quite well), cut out as many round cakes as you can (ball up and reflatten all the remaining bits). Heat a large nonstick skillet over medium heat; add 2 tablespoons olive oil or butter. Dip the flat surfaces of the risotto cakes in cornmeal, and fry them until a crisp crust forms and they are golden brown on the outside and hot on the inside, about 4 minutes per side. Serve hot or warm.

POLENTA WITH BUTTER AND CHEESE

Delicious as a base for stews and ragouts, such as chunky tomato sauce, sautéed wild mushroom ragout, or a vegetable stew, polenta is also excellent when allowed to chill, then grilled or fried.

Serves 4

1 teaspoon salt

4 cups water or stock, boiling

1 cup coarse yellow cornmeal (polenta)

¹⁄₂ cup grated Parmesan cheese

1 tablespoon butter

Add salt to the boiling water. Whisking constantly with a stiff wire whisk, gradually pour cornmeal into water in a steady stream, whisking out any lumps. Continue whisking constantly until mixture thickens noticeably.
Lower heat to a very low simmer. You should see only the occasional bubble plopping up through the polenta, but beware: The polenta is molten lava at this point, and spattering can be hazardous. Stir regularly with a wooden spoon until full thickening is achieved, about 25 minutes. Stir in cheese and butter; remove from heat. Serve immediately, or allow to cool for grilling or frying.

PAN-FRIED POLENTA WITH MARINARA

Similar to grits, polenta is made from boiled cornmeal, and can be enjoyed firm or creamy.

Serves 4–5

2 tablespoons butter or vegan margarine, such as Earth Balance

¹⁄₂ onion, diced

2 cloves garlic, minced

4 cups Pressure Cooker Vegetable Stock (see Chapter 5), or water

1 teaspoon salt

¹⁄₂ teaspoon thyme

¹⁄₂ cup cornmeal

¹⁄₂ cup coarse polenta

1 cup corn kernels, canned or fresh

¹⁄₄ cup olive oil

2 cups Basic Marinara Sauce (see Chapter 2)

Add the butter to the pressure cooker and sauté the onion until it begins to turn golden brown. Add the garlic and sauté for 1 minute more. Add the stock or water, salt, and thyme, and bring to a boil. Slowly add the cornmeal, coarse polenta, and corn, stirring so they will not clump.
Lock the lid into place and bring to high pressure; maintain pressure for 10 minutes. Remove from heat and quick-release the pressure. Allow the polenta to cool and firm for at least 30 minutes.
When the polenta is firm, cut into 2¹⁄₂ squares, and remove from the pressure cooker. Add the olive oil to a sauté pan and fry the polenta squares until brown on both sides. Serve with Basic Marinara Sauce.

Flavor Variations

Jazz up this dish by adding cooked vegetables to the polenta before you allow it to cool. Chopped and sautéed leeks are a nice addition, as well as fresh sautéed bell pepper.

CREAMY THYME POLENTA

To substitute fresh herbs in this recipe, increase the amount of thyme to 1 tablespoon.

Serves 4–5

3¹⁄₂ cups water

¹⁄₂ cup coarse polenta

¹⁄₂ cup fine cornmeal

1 cup corn kernels

1 teaspoon dried thyme

1 teaspoon salt

Add all of the ingredients to the pressure cooker and stir.
Lock the lid into place and bring to high pressure; maintain pressure for 10 minutes. Remove from heat and quick-release the pressure. Season with additional salt, if necessary.

CHINESE BLACK RICE

Chinese black rice can be used in savory or sweet dishes. For a sweet approach, try adding coconut milk and sugar.

Serves 4

1 cup Chinese black rice

2 cups Pressure Cooker Vegetable Stock (see Chapter 5)

1 teaspoon rice wine vinegar

1 teaspoon Chinese 5-spice powder

¹⁄₂ teaspoon salt

Add the rice and stock to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 15 minutes. Remove from heat and allow pressure to release naturally.
Once the pressure has released, open the lid and stir in the rice wine vinegar, Chinese 5-spice powder, and salt.

CREOLE JAMBALAYA

Try Morningstar Farms Meal Starters Chik’n Strips and Tofurky sausage as an alternative to real meat in this recipe.

Serves 8

¹⁄₂ cup butter or vegan margarine, such as Earth Balance

1 cup onion, chopped

1 medium bell pepper, chopped

2 stalks celery, chopped

3 cloves garlic, minced

3 cups Pressure Cooker Vegetable Stock (see Chapter 5)

1 cup water

8 ounces tomato sauce

2 cups white rice

2 bay leaves

2 teaspoons thyme

2 teaspoons cayenne

2 teaspoons Cajun seasoning

2 cups cooked vegetarian chicken and sausage, optional

Salt, to taste

Melt the butter or margarine in the pressure cooker over medium-low heat, then add the onion, bell pepper, celery, and garlic. Cook for about 15 minutes, until soft.
Add the stock, water, tomato sauce, rice, bay leaves, thyme, cayenne, and Cajun seasoning, then stir.
Lock the lid into place; bring to high pressure and maintain for 6 minutes. Remove from heat and allow pressure to release naturally.
Stir in prepared chopped vegetarian chicken and sausage, if using, and let stand for 5 minutes. Season with salt, to taste.

Creole Cuisine

Creole cuisine is similar to, but more refined than, Cajun cooking, and both use the Holy Trinity of onion, bell pepper, and celery as the base of many dishes. It hails from southern Louisiana, but is influenced by Spanish, French, and African cuisines.

MEXICAN FRIJOLES REFRITOS (REFRIED BEANS)

The sweet-corny taste of pinto beans is favored by Mexicans for this rich preparation, which is usually made with bacon fat, but sometimes with vegetable oil instead for economical reasons.

Serves 6

PREPARE THE BEANS:

¹⁄₂ pound pinto beans, washed

¹⁄₄ white onion, roughly chopped

1 tablespoon oil

1 teaspoon salt

¹⁄₂ cup chopped white onion

6 tablespoons olive oil

The cooked beans (about 4 cups with broth)

Prepare the Beans:

Bring beans to a boil with onions, oil, salt, and 5 cups water in a 2¹⁄₂-quart pot. Lower flame and simmer 2¹⁄₂–3 hours, until very tender, skimming occasionally and adding water if necessary to keep it brothy.

Fry the Beans:

Cook the onion in the oil until translucent in a 10" skillet (iron is best), then add the beans (broth included) 1 cup at a time, mashing with a wooden spoon over high heat.
Constantly mash and stir until beans dry out and sizzle around the edges. They should start coming away from the surface of the pan. Rock the pan back and forth to make sure they loosen, and turn them out, omelet style, onto a warm serving platter.
Garnish with radishes, lettuce, shredded queso blanco (a fresh Mexican cheese sold in most Hispanic food sections), or feta cheese.

HUMMUS BI TAHINI WITH SPROUTS AND CHERRY TOMATOES IN A PITA POCKET

These beautiful, healthful sandwiches are colorful and attractive to serve when afternoon guests arrive. They’re quick to make.

Serves 4

1 (15¹⁄₂-ounce) can chickpeas (garbanzos), drained and rinsed

2 tablespoons tahini (sesame paste)

1 tablespoon ground cumin

Juice of 1 lemon (about 2 ounces)

¹⁄₃ cup, plus 1 tablespoon, olive oil

Coarse salt and freshly ground black pepper

4 (7) loaves pita bread

1 cello box alfalfa sprouts

12 ripe cherry tomatoes, washed and halved

To make the hummus, purée together the chickpeas, tahini, cumin, and half of the lemon juice at high speed in a food processor. While machine is running, gradually add ¹⁄₃ cup olive oil. Adjust flavor to taste with salt, pepper, and remaining lemon juice.
Make an opening at the top of each pita, and slather each generously with hummus. Into each pocket, stuff a tuft of alfalfa sprouts the size of a golf ball, and 6 cherry tomato halves. Drizzle remaining olive oil over contents of all sandwiches.

COUSCOUS-STUFFED RED PEPPERS

Pine nuts are also known as pignoli or pignolia, and are most commonly known for being a key ingredient in pesto.

Serves 4

1 cup couscous

2 cups water

2 tablespoons pine nuts

4 ounces crumbled feta cheese, or vegan feta, such as Vegcuisine Soy Feta Cheese

1 teaspoon dried oregano

1 teaspoon salt

4 large red bell peppers, stemmed and seeded

Preheat the oven to 350°F. Add the couscous and water to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 2 minutes. Remove from heat and allow pressure to release naturally.
While the couscous is cooking, toast the pine nuts in a small sauté pan over low heat, stirring often to avoid burning. Once they begin to turn golden brown, remove from heat.
When the couscous is done, remove the lid of the pressure cooker. Fluff the couscous, and add the cooked pine nuts, feta, oregano, and salt. Stir well to combine.
Stuff ¹⁄₄ of the couscous mixture into each of the red bell peppers and place in an ungreased baking dish. Bake for 15 minutes, or until the pepper begins to soften.

BULGUR STUFFING

Bulgur is a healthier alternative to white bread in stuffing.

Serves 4–5

1 cup bulgur

3 cups Pressure Cooker Vegetable Stock (see Chapter 5)

2 tablespoons butter or vegan margarine, such as Earth Balance

¹⁄₂ onion, diced

¹⁄₂ cup celery rib, diced

¹⁄₂ cup chopped mushrooms

¹⁄₂ teaspoon dried thyme

¹⁄₂ teaspoon dried sage

¹⁄₂ teaspoon salt

³⁄₄ teaspoon black pepper

Add the bulgur and Pressure Cooker Vegetable Stock to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 9 minutes. Remove from heat and allow pressure to release naturally.
In a large sauté pan over medium heat, melt the butter or margarine and sauté the onion and celery until soft, about 7 minutes. Add the mushrooms, thyme, sage, salt, and pepper, and sauté for an additional 2 minutes.
Pour the vegetable mixture into the cooked bulgur and stir until well combined.

THREE GRAIN PILAF

Millet is a good source of protein and B vitamins.

Serves 4

2 tablespoons extra-virgin olive oil

¹⁄₂ cup scallions, sliced

1 cup jasmine rice

¹⁄₂ cup millet

¹⁄₂ cup quinoa

2¹⁄₂ cups Pressure Cooker Vegetable Stock (see Chapter 5) or water

Salt and pepper, to taste

Add the olive oil to the pressure cooker and sauté the scallions for 2–3 minutes. Add the grains and sauté for 2–3 minutes. Add the stock and bring to a boil.
Lock the lid into place and bring to high pressure; maintain for 4 minutes. Remove from heat and release pressure naturally for 5 minutes.
Quick-release any remaining pressure and remove the lid. Fluff the pilaf with a fork. Taste for seasoning and add salt and pepper to taste, if necessary.

RICE PILAF

A pilaf is a rice dish seasoned with spices, vegetables, and/or meat.

Serves 6–8

1¹⁄₂ tablespoons unsalted butter or vegan margarine, such as Earth Balance

1 medium carrot, peeled and grated

1 stalk celery, finely diced

1 medium onion, diced

2 cups long-grain white rice

¹⁄₄ teaspoon salt

¹⁄₂ teaspoon black pepper

3 cups Pressure Cooker Vegetable Stock (see Chapter 5)

Melt the butter or margarine in the pressure cooker over medium heat. Add the carrot and celery; sauté for 3 minutes.
Add the onion; sauté for 3 minutes or until the onion is tender. Add the rice and stir into the vegetables. Add the salt, pepper, and stock; stir.
Lock the lid into place and bring to high pressure; maintain pressure for 3 minutes. Remove from heat and allow pressure to release naturally for 5 minutes.
Quick-release any remaining pressure and remove the lid. Fluff the rice with a fork. Serve.

White Rice

Rice is a culinary staple around the world and has been used as food for thousands of years. It provides some nutritional benefits, as it is a source of protein, iron, and vitamins, but white rice is less healthy than brown rice.

VEGETABLE RICE PILAF

Instant pilaf that comes in cardboard boxes at the supermarket is no match for this dish.

Serves 4

1 tablespoon butter or vegan margarine, such as Earth Balance

1 tablespoon vegetable oil

¹⁄₂ small yellow onion, thinly sliced

2 cloves garlic, minced

1¹⁄₂ piece fresh ginger, peeled and grated

1 serrano pepper, seeded and minced

1¹⁄₂ cups cauliflower florets, quartered

1 cup green beans, cleaned, and cut into 1 pieces

¹⁄₂ cup carrot, peeled and sliced diagonally

1 teaspoon ground cumin

¹⁄₂ teaspoon ground turmeric

¹⁄₄ teaspoon cardamom seeds

1 teaspoon chili powder

¹⁄₈ teaspoon ground cloves

¹⁄₈ teaspoon hot paprika

¹⁄₂ teaspoon salt

1 cup long-grain white rice

1¹⁄₂ cups water

¹⁄₄ cup slivered almonds, toasted

Melt the butter or margarine in the pressure cooker over medium heat. Add the oil and bring to temperature.
Add the onion, garlic, ginger, and serrano pepper; sauté for 2 minutes. Stir in the cauliflower, green beans, carrot, cumin, turmeric, cardamom seeds, chili powder, ground cloves, paprika, salt, rice, and water.
Lock the lid into place and bring to high pressure; maintain pressure for 6 minutes. Remove from heat and allow pressure to release naturally for 15 minutes. Quick-release any remaining pressure and remove the lid.
Fluff rice with a fork. Transfer to a serving bowl. Top with toasted almonds.

CRANBERRY-PECAN PILAF

To make this a complete meal, add vegan beef, such as Gardein Beefless Tips.

Serves 4

1 cup long-grain white rice

2 cups Pressure Cooker Vegetable Stock (see Chapter 5)

¹⁄₃ cup dried cranberries

1 teaspoon dried thyme

1 bay leaf

1 cup pecan pieces

2 tablespoons butter or vegan margarine, such as Earth Balance

Salt and pepper, to taste

Add the rice, Vegetable Stock, cranberries, thyme, and bay leaf to the pressure cooker.
Lock the lid into place and bring to high pressure; maintain pressure for 5 minutes. Remove from heat and allow pressure to release naturally.
Stir in the pecans and butter, then season with salt and pepper.

GREEN RICE PILAF

Green with fresh herbs, this rice is a great stuffing for vegetables, base for curries, or accompaniment to a hearty vegetable stew.

Serves 4

3 tablespoons butter

2 cups chopped onion

2 cups long-grain rice

¹⁄₂ cup (packed) mixed chopped herbs, such as chives, chervil, tarragon, parsley, and dill

4 cups vegetable stock

Salt and pepper, to taste

1 bay leaf

In a medium saucepan, melt the butter over a medium flame. Add the onion; cook until translucent, about 5 minutes. Add the rice; cook, stirring often, until the rice is well coated and becomes golden.
In a blender, combine the herbs, stock, salt, and pepper; blend until herbs are finely chopped. Add to the rice; bring to a boil, add the bay leaf, and then lower to a very slow simmer. Cover tightly; cook until rice has absorbed all liquid, about 25 minutes. Fluff with a fork, then cover and let stand for 5 minutes before serving.

TOMATILLO RICE

This recipe is similar to jambalaya, in that you cook the rice in a tomato-based sauce so the flavors are completely absorbed.

Serves 4

2 tablespoons olive oil

¹⁄₂ red onion, diced

¹⁄₂ red bell pepper, diced

2 cloves garlic, minced

Juice of 1 lime

1 cup tomatillo salsa

1 cup water

1 teaspoon salt

1 cup long-grain white rice

¹⁄₂ cup cilantro, chopped

Heat the olive oil in a sauté pan over medium heat. Add the onion, bell pepper, and garlic and sauté about 5 minutes.
Transfer to a 4-quart slow cooker. Add all the remaining ingredients except for the cilantro.
Cover and cook over low heat for 6–8 hours. Check the rice periodically to make sure the liquid hasn’t been absorbed too quickly and the rice is not burning.
Stir in the cilantro before serving.

STUFFED PEPPERS

Try a mixture of green, red, orange, and yellow peppers for this dish.

Serves 4

4 large bell peppers

¹⁄₂ teaspoon ground chipotle pepper

¹⁄₄ teaspoon hot Mexican chili powder

¹⁄₄ teaspoon freshly ground black pepper

¹⁄₈ teaspoon salt

1 (15-ounce) can fire-roasted diced tomatoes with garlic

1 cup cooked long-grain rice

1¹⁄₂ cups broccoli florets

¹⁄₄ cup diced onion

¹⁄₂ cup water

Cut the tops off of each pepper to form a cap. Remove the seeds from the cap. Remove the seeds and most of the ribs from inside the pepper.
Place the peppers open-side up in a 4- or 6-quart slow cooker.
In a medium bowl, mix the spices, tomatoes, rice, broccoli, and onion. Spoon the mixture into each pepper until they are filled to the top. Replace the cap.
Pour the water into the bottom of the slow cooker insert. Cook on low for 6 hours.

VEGETABLE FRIED RICE

Sriracha is a popular type of hot sauce that features a rooster on the bottle and is sometimes called “rooster sauce.”

Serves 4

1 tablespoon butter or vegan margarine

2 cups white rice, uncooked

3 garlic cloves, minced

2 cups water

2 cups Vegetable Broth (see Chapter 5)

2¹⁄₂ teaspoons soy sauce

1 teaspoon brown sugar

¹⁄₂ teaspoons sriracha sauce

1 teaspoon lime juice

1 cup carrots, diced

1 cup broccoli, chopped

Rub the butter or margarine around the inside of a 4-quart slow cooker to ensure that the rice will not stick to the edges.
Add the rest of the ingredients. Cover and cook on low heat for 4–5 hours.

PAELLA

The spice saffron can be very expensive, but you can use the more affordable turmeric in its place.

Serves 6

1 tablespoon olive oil

¹⁄₂ onion, diced

1 cup diced tomato

¹⁄₂ teaspoon saffron or turmeric

1 teaspoon salt

2 tablespoons fresh parsley

1 cup long-grain white rice

1 cup frozen peas

2 cups water

1 (12-ounce) package vegan chorizo, crumbled

Heat the olive oil in a sauté pan over medium heat. Add the onion and sauté for 3 minutes.
Add the tomato, saffron or turmeric, salt, and parsley and stir.
Pour the sautéed mixture into a 4-quart slow cooker. Add the white rice, then frozen peas and water.
Cover, and cook on low heat for 4 hours.
Pour the crumbled chorizo on top of the rice. Cover and cook for an additional 30 minutes. Stir before serving.

PRESSURE COOKER PAELLA

Turmeric is a budget-friendly alternative to saffron in any recipe.

Serves 4–6

3 tablespoons olive oil

1 medium onion, chopped

1 cup grated carrot

1 red bell pepper, seeded and chopped

1 cup green peas, fresh or frozen

1 clove garlic, minced

1 cup basmati rice

1¹⁄₂ teaspoons turmeric

2 cups Pressure Cooker Vegetable Stock (see Chapter 5)

¹⁄₄ cup chopped parsley

Salt and pepper, to taste

Add the olive oil to the pressure cooker over medium heat and sauté the onion, carrot, bell pepper, and peas until they begin to soften, about 5 minutes. Add the garlic, rice, and turmeric, and stir until well coated.
Add the Vegetable Stock and parsley. Lock the lid into place; bring to high pressure and maintain for 7 minutes. Remove from heat and allow pressure to release naturally.
Season with salt and pepper, to taste, before serving.

Paella Staples

There aren’t many right or wrong ingredients for paella because it comes in many varieties. The two ingredients that are consistently used are rice and saffron (or turmeric).

VEGAN CHORIZO PAELLA

Trader Joe’s grocery store chain carries a delicious kind of vegan chorizo sausage.

Serves 4

¹⁄₄ cup olive oil

14 ounces vegan chorizo, cut into 1 slices

1 cup onion, diced

4 garlic cloves, minced

¹⁄₂ cup fresh parsley, chopped

1 (14-ounce) can diced tomatoes, drained

1 cup grated carrot

1 red bell pepper, seeded and chopped

1 cup green peas, fresh or frozen

1¹⁄₂ teaspoons turmeric

1 cup basmati rice

2 cups Pressure Cooker Vegetable Stock (see Chapter 5)

Salt and pepper, to taste

Add the oil to the pressure cooker and sauté the sausage until it is browned. Remove the sausage and add the onion, garlic, half the parsley, tomatoes, carrot, red bell pepper, peas, and turmeric. Sauté for 3–5 minutes. Add the rice and stock and return the sausage to the pressure cooker. Bring to a boil.
Lock the lid; bring to high pressure and maintain for 7 minutes. Remove from heat and allow pressure to release naturally. Garnish with the rest of the parsley. Season with salt and pepper, to taste, before serving.

EGGPLANT “LASAGNA”

This no-noodle dish makes for a hearty vegetarian meal. Serve it with a side salad.

Serves 8

2 (1-pound) eggplants

1 tablespoon kosher salt

30 ounces skim-milk ricotta or tofu ricotta (see sidebar)

2 teaspoons olive oil, divided use

1 medium onion, diced

3 cloves garlic, minced

1 tablespoon fresh, minced Italian parsley

1 tablespoon fresh, minced basil

1 (28-ounce) can crushed tomatoes

1 shallot, diced

4 ounces fresh spinach

1 tablespoon dried mixed Italian seasoning

¹⁄₄ teaspoon salt

¹⁄₂ teaspoon freshly ground black pepper

Slice the eggplant lengthwise into ¹⁄₄"-thick slices. Place in a bowl or colander and sprinkle with the salt. Allow it to sit for 15 minutes. Drain off the liquid. Rinse off the salt. Pat dry. Set aside. Line a colander with cheesecloth or paper towels. Pour the ricotta into the colander and drain for 15 minutes. (If you are using tofu ricotta, skip the draining step.)
Heat 1 teaspoon olive oil in a nonstick pan. Sauté the onion and garlic until just softened, about 1–2 minutes. Add the parsley, basil, and crushed tomatoes. Sauté until the sauce thickens and the liquid has evaporated, about 20 minutes.
In a second nonstick pan, heat the remaining oil. Sauté the shallot and spinach until the spinach has wilted, about 30 seconds–1 minute. Drain off any extra liquid.
Stir the shallot-spinach mixture, Italian seasoning, salt, and pepper into the ricotta mixture. Set aside.
Preheat the oven to 375ºF. Place the eggplant slices on baking sheets. Bake for 10 minutes. Cool slightly.
Pour ¹⁄₃ of the sauce onto the bottom of a 4-quart slow cooker. Top with a single layer of eggplant. Top with ¹⁄₃ of the cheese mixture. Add ¹⁄₃ of the sauce. Top with the rest of the cheese mixture.
Layer the remaining eggplant on top, then top with remaining sauce. Cover, and cook for 4 hours on low, then uncovered 30 minutes on high.

Tofu Ricotta

You can make your own tofu ricotta by crumbling 1 package of drained tofu, then adding 1 tablespoon lemon juice, 1 teaspoon salt, 1 teaspoon dried parsley, and ¹⁄₂ teaspoon pepper.

PORTOBELLO BARLEY

This method of cooking barley makes it as creamy as risotto, but with the bonus of being high in fiber.

Serves 8

1 teaspoon olive oil

2 shallots, minced

2 cloves garlic, minced

3 portobello mushroom caps, sliced

1 cup pearl barley

3¹⁄₄ cups water

¹⁄₄ teaspoon salt

¹⁄₂ teaspoon freshly ground black pepper

1 teaspoon crushed rosemary

1 teaspoon dried chervil

¹⁄₄ cup grated Parmesan or vegan Parmesan

Heat the oil in a nonstick skillet. Sauté the shallots, garlic, and mushrooms until softened, about 3–4 minutes.
Place the mushroom mixture into a 4-quart slow cooker. Add the barley, water, salt, pepper, rosemary, and chervil. Stir.
Cover, and cook on low for 8–9 hours or on high for 4 hours.
Turn off the slow cooker and stir in the Parmesan. Serve immediately.

SAFFRON RICE

Better Than Bouillon makes a delicious No Chicken base that can be used to make stock.

Serves 4

2 cups white rice, uncooked

2 tablespoons margarine

2 cups water

2 cups vegetarian chicken stock

³⁄₄ teaspoons saffron threads

1 teaspoon salt

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 4–5 hours.
Check the rice to see if it is tender. If not, cook for another 30–45 minutes.

BULGUR WITH BROCCOLI AND CARROT

This filling and delicious dish makes a comforting meal on a cold day.

Serves 4

2 cups bulgur, uncooked

2 tablespoons butter or vegan margarine

1 cup carrots, diced

1 cup broccoli, chopped

2 cups Vegetable Broth (see Chapter 5)

1 teaspoon salt

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 6 hours.
Check the rice to see if it is tender and if not, cook for 1 more hour.

MOCK CHICKEN AND RICE

Brown rice, white rice, or wild rice will all work in this recipe.

Serves 8

2 tablespoons olive oil

1 cup mushrooms, sliced

¹⁄₂ cup onions, sliced

2 cups white rice, uncooked

2 tablespoons butter or vegan margarine

2 cups water

2 cups vegetarian chicken broth

2 (7-ounce) packages Gardein Chick’n Strips

¹⁄₂ teaspoon salt

¹⁄₈ teaspoon black pepper

Add the olive oil to a 4-quart slow cooker and sauté the mushrooms and onions on high heat until browned, about 3–5 minutes.
Add the rest of the ingredients to the slow cooker. Cover and cook on low heat for 6 hours.

SPANISH RICE

Cooking rice in tomatoes, chili powder, and bell pepper is the key to Spanish rice.

Serves 8

2 cups white rice, uncooked

2 tablespoons butter or vegan margarine

2 cups water

2 cups Vegetable Broth (see Chapter 5)

1 onion, diced

1 green bell pepper, diced

1 cup canned tomatoes, diced

¹⁄₈ cup pickled jalapeños, diced

1 teaspoon chili powder

¹⁄₂ teaspoon garlic powder

1 teaspoon salt

¹⁄₄ teaspoon black pepper

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 4–5 hours.

BROWN RICE AND VEGETABLES

This recipe is simple, easy, and healthy. Yum!

Serves 8

2 cups brown rice, uncooked

2 tablespoons butter or vegan margarine

3 cups Vegetable Broth (see Chapter 5)

2 cups water

¹⁄₂ cup yellow squash, chopped

¹⁄₂ cup zucchini, chopped

¹⁄₂ onion, chopped

¹⁄₂ cup button mushrooms, sliced

¹⁄₂ cup red bell pepper, chopped

1 teaspoon salt

¹⁄₄ teaspoon black pepper

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 4–5 hours.

CURRIED RICE

Curried Rice is a great side dish.

Serves 4

2 cups white rice, uncooked

2 tablespoons olive oil

2 cups water

2 cups No-Beef Broth (see Chapter 5)

2 tablespoons curry powder

1 teaspoon salt

¹⁄₄ teaspoon black pepper

1 tablespoon lime juice

¹⁄₄ cup cilantro, chopped

Add all the ingredients to a 4-quart slow cooker except the lime juice and cilantro.
Cover and cook on low heat for 4–5 hours.
Stir in the lime juice and cilantro and cook for 30 more minutes before serving.

CHIPOTLE BLACK BEAN SALAD

There are actually 5 different varieties of black beans, but when you purchase black beans, they are often just labeled as black beans.

Serves 8

1 (16-ounce) bag dried black beans

Enough water to cover beans by 1

2 teaspoons salt

1 tablespoon chipotle powder

2 teaspoons thyme

2 fresh tomatoes, diced

1 red onion, diced

¹⁄₄ cup cilantro, chopped

Add black beans, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the beans are done, drain in a colander and allow to cool to room temperature.
Mix in the remaining ingredients and serve.

Prepping Dried Beans

Before cooking with dried beans, you must first rinse the beans, soak them overnight in a pot full of water, and then boil them for 10 minutes. They are then ready for Step 1 of the recipe.

MEDITERRANEAN CHICKPEAS

Chickpeas, also known as garbanzo beans, are the main ingredient in this delicious dish that can be served hot or cold.

Serves 8

2 (15-ounce) cans chickpeas, drained

1 cup water

4 teaspoons salt

¹⁄₄ cup extra-virgin olive oil

1 teaspoon black pepper

1 cup fresh basil, chopped

5 cloves garlic, minced

2 tomatoes, diced

¹⁄₂ cup Kalamata olives, sliced

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 4 hours.

OPEN-FACED BEAN BURRITO

Salsas come in many different flavors depending on which ingredients are used but any type of salsa (except fruit-based salsa) will work in this recipe.

Serves 8

1 (16-ounce) bag dried black beans

Water, enough to cover beans by 1

4 teaspoons salt

1 tablespoon chili powder

2 teaspoons cumin

2 teaspoons garlic powder

1 teaspoon black pepper

1 (15-ounce) can corn, drained

2 fresh tomatoes, diced

8 large flour tortillas

4 cups cooked brown rice

2 cups shredded Cheddar cheese or vegan Cheddar cheese (optional)

2 cups salsa (optional)

¹⁄₄ cup cilantro, chopped (optional)

Rinse the black beans, then soak overnight. Drain the water, rinse again, then add to a large pot and cover with water. Boil on high heat for 10 minutes, then drain.
Add black beans, water, and 2 teaspoons of salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours to see if they are fork-tender and continue cooking if necessary.
Once the beans are done, drain in a colander and allow to cool to room temperature. Then, in a large bowl, mix in the remaining salt, chili powder, cumin, garlic powder, black pepper, corn, and tomatoes.
Place a tortilla on a plate, add a scoop of the brown rice and then a scoop of the black bean mixture. Top with the cheese, salsa, and cilantro, if desired.

SLOW COOKER REFRIED BEANS

Refried beans can be made with black beans or the more commonly used pinto beans. Serve them as a side dish at your next Mexican meal.

Serves 8

1 (16-ounce) bag dried pinto beans

Enough water to cover beans by 1

4 teaspoons salt

¹⁄₄ cup olive oil

6 cloves garlic, minced

1 teaspoon black pepper

Rinse the pinto beans, then soak overnight. Drain the water, rinse again.
In a large pot, add the beans and cover with water. Boil on high heat for 10 minutes, then drain.
Add pinto beans, water, salt, olive oil, and garlic to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the beans are done, drain in a colander. Add the black pepper and mash the beans with a potato masher or the back side of a wooden spoon. Add water, if necessary, to create the desired consistency.

CUBAN BLACK BEANS

Traditionally served with rice, Cuban-style black beans are also great served with tortillas and fresh avocado slices.

Serves 4

¹⁄₂ teaspoon apple cider vinegar

¹⁄₄ cup diced onion

1 (15-ounce) canned black beans, drained

2 cloves garlic, minced

1 jalapeño, minced

¹⁄₂ teaspoon oregano

¹⁄₄ teaspoon cumin

Place all ingredients into a 2-quart slow cooker. Stir to distribute all the ingredients evenly.
Cover and cook on low for 6–8 hours. Stir before serving.

PRESSURE COOKER CUBAN BLACK BEANS AND RICE

Cuban food is the combination of African, Caribbean, and Spanish cuisines.

Serves 6

1 cup dried black beans

4 cups water

3 tablespoons olive or vegetable oil

1 medium green bell pepper, seeded and diced

¹⁄₂ stalk celery, finely diced

¹⁄₂ cup carrots, peeled and grated

1 medium onion, diced

2 cloves garlic, minced

³⁄₄ cup medium- or long-grain white rice

2 cups Pressure Cooker Vegetable Stock (see Chapter 5)

2 teaspoons paprika

¹⁄₂ teaspoon cumin

¹⁄₄ teaspoon chili powder

1 bay leaf

Salt and freshly ground black pepper, to taste

Rinse the beans and add them to a covered container. Pour in the water, cover, and let the beans soak overnight. Drain.
Bring the oil to temperature in the pressure cooker over medium-high heat. Add the green bell pepper, celery, and carrots; sauté for 2 minutes. Add the onion; sauté for 3 minutes or until the onion is soft. Stir in the garlic and sauté for 30 seconds.
Stir in the rice and stir-fry until the rice begins to brown. Add the drained beans, stock, paprika, cumin, chili powder, and bay leaf.
Lock the lid into place and bring to low pressure; maintain pressure for 18 minutes. Remove from heat and allow pressure to release naturally. Stir, taste for seasoning, and add salt and pepper to taste. Remove bay leaf and serve.

CURRIED LENTILS

Serve this Indian-style dish with hot rice or naan, an Indian flatbread. It can also be served with plain yogurt or vegan yogurt as garnish or on the side.

Serves 6

2 teaspoons butter or canola oil

1 large onion, thinly sliced

2 cloves garlic, minced

2 jalapeños, diced

¹⁄₂ teaspoon red pepper flakes

¹⁄₂ teaspoon ground cumin

1 pound yellow lentils

6 cups water

¹⁄₂ teaspoon salt

¹⁄₂ teaspoon ground turmeric

4 cups chopped fresh spinach

Heat the butter or oil in a nonstick pan. Sauté the onion slices until they start to brown, about 8–10 minutes.
Add the garlic, jalapeños, red pepper flakes, and cumin. Sauté for 2–3 minutes.
Add the onion mixture to a 4-quart slow cooker.
Sort through the lentils and discard any rocks or foreign matter. Add the lentils to the slow cooker. Stir in the water, salt, and turmeric.
Cover and cook on high for 2¹⁄₂ hours.
Add the spinach and stir. Cook on high for an additional 15 minutes.

HOPPIN’ JOHN

Hoppin’ John is traditionally eaten on New Year’s Day. Eating it as the first meal of the day is supposed to ensure health and prosperity for the coming year.

Serves 8

1 cup dried black-eyed peas, rehydrated

³⁄₄ cup water

1 teaspoon liquid smoke

1 teaspoon red pepper flakes

3 cups diced mustard or collard greens

1 (14-ounce) can tomatoes

¹⁄₂ teaspoon freshly ground black pepper

¹⁄₄ teaspoon salt

1 teaspoon dried oregano

Place all ingredients into a 4-quart slow cooker. Stir.
Cover and cook on high for 5 hours.

Quick Prep for Black-Eyed Peas

Here’s a method to quickly and easily prepare black-eyed peas. Place the peas in a large stockpot. Cover completely with water, and bring to a boil. Boil 2 minutes, reduce heat, and simmer for 1 hour.

CHIPOTLE-THYME BLACK BEANS

According to recent research, black beans provide special digestive tract support.

Serves 8

2 cups dried black beans

16 cups water

1 tablespoon vegetable oil

1 teaspoon chipotle powder

2 teaspoons fresh thyme, minced

1 teaspoon salt

Add the beans and 8 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 8 cups water. Let soak for 1 hour.
Add the vegetable oil, chipotle, thyme, and salt. Lock the lid into place; bring to high pressure and maintain for 12 minutes. Remove from heat and allow pressure to release naturally.

BEER-LIME BLACK BEANS

Try a Mexican beer, such as Negra Modelo, Tecate, or Corona, to complement the beans in this recipe.

Serves 8

2 cups dried black beans

14 cups water

1 tablespoon vegetable oil

¹⁄₂ red onion, diced

1 clove garlic, minced

2 teaspoons salt

2 (12-ounce) bottles light-colored beer, such as an ale

¹⁄₄ cup cilantro, chopped

1 tablespoon lime juice

Add the beans and 8 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 6 cups water. Soak for 1 hour.
Lock the lid into place; bring to high pressure and maintain for 10 minutes. Remove from heat and quick-release the pressure.
Remove the lid and add the oil, onion, garlic, salt, and beer to the pressure cooker, then stir. Lock the lid into place; bring to high pressure and maintain for 2 minutes. Remove from heat and allow pressure to release naturally.
Stir in the chopped cilantro and lime juice before serving.

BLACK BEAN–CILANTRO FRITTERS

For an extra-crunchy exterior, try rolling the fritters in panko bread crumbs before frying.

Serves 8–10

1 cup black beans

8 cups water

1 tablespoon vegetable oil

1 teaspoon salt

1 red bell pepper, diced

1 jalapeño, minced

¹⁄₂ cup onion, diced

¹⁄₄ cup cilantro

1 cup flour

1 cup cornmeal

1 tablespoon baking powder

¹⁄₂ cup heavy cream or unsweetened soymilk

2 eggs, beaten, or 2 teaspoons cornstarch mixed with 2 tablespoons water

2 quarts canola oil, for frying

Salt and pepper, to taste

Add the beans and 4 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 4 cups water. Soak for 1 hour.
Add the vegetable oil and salt. Lock the lid into place; bring to high pressure and maintain for 12 minutes. Remove from heat and allow pressure to release naturally. Drain and set aside.
In a bowl, combine the red bell pepper, jalapeño, onion, cilantro, and black beans.
In another bowl combine the flour, cornmeal, baking powder, heavy cream or soymilk, and 2 eggs or cornstarch mixture. Add the vegetable and bean mixture to the flour mixture and stir until well combined. Form the batter into 1 fritters.
In a large pot, heat the oil to 350ºF and fry the fritters until golden brown, about 3–4 minutes. Season with salt and pepper, to taste.

Egg Replacements

Other options for replacing eggs in fritters are using mixes such as Ener-G Egg Replacer or tofu. If using tofu, use half a cup of soft tofu to replace two eggs.

BOSTON-STYLE BAKED BEANS

If you’re missing the bacon in these baked beans, add pieces of Lightlife Fakin’ Bacon.

Serves 8

2 cups dried navy beans

16 cups water

2 tablespoons vegetable oil

1 teaspoon salt

1 teaspoon liquid smoke

¹⁄₄ cup onion, diced

1 tablespoon yellow mustard

1 tablespoon brown sugar

1 teaspoon molasses

Add the beans and 8 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 8 cups water. Soak for 1 hour.
Add 1 tablespoon vegetable oil, salt, and liquid smoke. Lock the lid into place; bring to high pressure and maintain for 10 minutes. Quick-release the pressure.
Add all remaining ingredients; stir and lock the lid into place. Bring to high pressure and maintain for 5 minutes. Remove from heat and allow pressure to release naturally.

BOURBON BAKED BEANS

Serve these at your next cookout or as a side dish for barbecue tempeh or tofu.

Serves 8

1 large sweet onion, peeled and diced

3 (15-ounce) cans cannellini, great northern, or navy beans

1 (15-ounce) can diced tomatoes

¹⁄₄ cup maple syrup

3 tablespoons apple cider vinegar

1 teaspoon liquid smoke

4 cloves garlic, peeled and minced

2 tablespoons dry mustard

1¹⁄₂ teaspoons freshly ground black pepper

¹⁄₂ teaspoon ground ginger

¹⁄₄ teaspoon dried red pepper flakes

2 tablespoons bourbon

Salt, to taste

Add all ingredients to a 4-quart slow cooker. Stir until combined.
Cover and cook on low heat for 6 hours. Taste for seasoning and add additional salt, if needed.

PINTO BEANS

Try mashing pinto beans with a little vegetable broth to make vegetarian refried beans.

Serves 8

1 (16-ounce) bag dried pinto beans

Enough water to cover beans by 1

2 teaspoons salt

Rinse the pinto beans, then soak overnight. Drain the water and rinse the beans again.
In a large pot, add beans and cover them with water. Boil on high heat for 10 minutes, then drain.
Add pinto beans, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the beans are done, drain in a colander.

ADZUKI BEANS

Adzuki beans are an Asian bean typically enjoyed sweetened, but they are good served savory, too.

Serves 8

1 (16-ounce) bag dried adzuki beans

Enough water to cover beans by 1

2 teaspoons salt

Rinse the adzuki beans, then soak overnight. Drain the water and rinse the beans again.
In a large pot, add beans and cover with water. Boil on high heat for 10 minutes, then drain.
Add adzuki beans, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the beans are done, drain in a colander.

LIMA BEANS

All beans should be finished using the natural-release method.

Serves 4

1 cup dried lima beans

4 cups water

4 cups Pressure Cooker Vegetable Stock (see Chapter 5)

1 tablespoon vegetable oil

Add the beans and water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure. Drain the water, rinse the beans, and add to the pressure cooker again with the stock. Let soak for 1 hour.
Add the vegetable oil and salt. Lock the lid into place; bring to high pressure and maintain for 6 minutes. Remove from heat and allow pressure to release naturally.

LIMA BEANS AND DUMPLINGS

Dumplings can be added to just about any dish that has a fair amount of liquid in it to create a home-style flavor.

Serves 8

1 (16-ounce) bag dried lima beans

Enough water to cover beans by 1

2 teaspoons salt

1 (10-ounce) package vegan refrigerated biscuit dough

Rinse the lima beans, then soak overnight. Drain the water and then rinse the beans again.
In a large pot, add the beans and cover with water. Boil on high heat for 10 minutes, then drain.
Add lima beans, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
While the beans cook, roll out the biscuit dough, then tear each biscuit into fourths.
Once the beans are nearly done, drop in the biscuit pieces, cover, and cook for an additional 30 minutes.

BLACK BEANS

Black beans are a versatile ingredient, and you can kick up the flavor by adding dried chili powder to them while cooking.

Serves 8

1 (16-ounce) bag dried black beans

Enough water to cover beans by 1

2 teaspoons salt

Rinse the black beans, then soak overnight. Drain the water and rinse the beans again.
In a large pot, add the beans and cover with water. Boil on high heat for 10 minutes, then drain.
Add black beans, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours to see if they are fork-tender and continue cooking if necessary.
Once the beans are done, drain in a colander.

WHITE BEANS

Adding a little salt while cooking will help bring out the flavor of the beans, but this ingredient is optional.

Serves 8

1 (16-ounce) bag dried white beans

Enough water to cover beans by 1

2 teaspoons salt

2 bay leaves

Rinse the white beans, then soak overnight. Drain the water and rinse the beans again.
In a large pot, add the beans and cover with water. Boil on high heat for 10 minutes, then drain.
Add white beans, water, salt, and bay leaves to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the beans are done, drain in a colander and remove the bay leaves.

BLACK-EYED PEAS

Beans can be stored in the freezer for several months as long as they are sealed in an airtight bag.

Serves 8

1 (16-ounce) bag dried black-eyed peas

Enough water to cover black-eyed peas by 1

2 teaspoons salt

1 teaspoon liquid smoke

Rinse the black-eyed peas, then soak overnight. Drain the water and then rinse the peas again.
Add the peas to a large pot and cover with water. Boil on high heat for 10 minutes, then drain.
Add black-eyed peas, water, salt, and liquid smoke to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the black-eyed peas at about 5 hours and continue cooking if necessary.
Once the black-eyed peas are done, drain in a colander.

LENTILS

Lentils are commonly used in Indian cuisine and are delicious with curry paste mixed in.

Serves 8

1 (16-ounce) bag dried lentils

Enough water to cover lentils by 1

2 teaspoons salt

Add lentils, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 3–4 hours. Check the lentils at about 5 hours and continue cooking if necessary.
Once the lentils are done, drain in a colander.

MEXICAN BEER BLACK BEANS

Try a Mexican beer, such as Negra Modelo, Tecate, or Corona, to complement the beans in this recipe.

Serves 8

1 (16-ounce) bag dried black beans

Enough water to cover beans by ¹⁄₂

2 (12-ounce) bottles light-colored beer

4 teaspoons salt

1 red onion, diced

4 cloves garlic, minced

2 fresh tomatoes, diced

¹⁄₂ cup cilantro, chopped

1 lime, juiced

Rinse the black beans, then soak overnight. Drain the water and then rinse the beans again.
Add the beans to a large pot and cover with water. Boil on high heat for 10 minutes, then drain.
Add black beans, water, beer, and 2 teaspoons salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the beans are done, drain in a colander.
In a large bowl, combine the beans, remaining salt, red onion, garlic, tomatoes, cilantro, and lime.

WHITE BEANS WITH ROSEMARY AND FRESH TOMATO

Rosemary is a cheap and easy herb to maintain in your garden.

Serves 8

2 (15-ounce) cans white beans, drained

1 cup water

4 teaspoons salt

3 tablespoons extra-virgin olive oil

4 cloves garlic, minced

2 cups tomatoes, diced

2–3 tablespoons fresh rosemary, chopped

¹⁄₄ teaspoon black pepper

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for about 5–6 hours.

WASABI-BARBECUE CHICKPEAS

Use a store-bought barbecue sauce if you’re short on time, but if you do have time to spare, the Barbecue Sauce recipe in this book (see Chapter 2) will be well worth it.

Serves 8

1 (16-ounce) bag dried chickpeas

Enough water to cover beans by 1

2 teaspoons salt

1 onion, diced

2¹⁄₂ tablespoons wasabi powder

3 cups barbecue sauce

Rinse the chickpeas, then soak overnight. Drain the water and then rinse the chickpeas again.
Add the chickpeas to a large pot and cover with water. Boil on high heat for 10 minutes, then drain.
Add chickpeas, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the chickpeas are done, drain in a colander and allow to cool to room temperature.
In a large bowl, combine the chickpeas with the rest of the ingredients.

Wasabi

Wasabi is a condiment also known as Japanese horseradish or mountain hollyhock, due to the fact that it grows naturally in cool, wet, mountain river valleys. It has a spicy and pungent flavor that is known to clear nasal passages if enough is consumed.

LENTILS WITH SAUTÉED SPINACH, WHITE WINE, AND GARLIC

Keep a close eye on this one, as spinach takes only a few seconds to sauté perfectly.

Serves 8

1 (16-ounce) bag dried lentils

Enough water to cover lentils by 1

4 teaspoons salt

2 tablespoons olive oil

8 cups packed fresh spinach

5 cloves garlic, minced

¹⁄₈ cup white wine

1 teaspoon black pepper

Add lentils, water, and salt to a 4-quart slow cooker. Cover and cook on medium heat for about 3–4 hours. Check the lentils at about 5 hours and continue cooking if necessary.
Once the lentils are done, drain in a colander and allow them to cool to room temperature.
While the lentils are cooling, add the olive oil to a large pan and sauté the spinach with the garlic and white wine.
In a large bowl, combine the lentils with the sautéed spinach, the remaining salt, and pepper.

CHANA MASALA

The main ingredient in the popular Indian dish chana masala is chickpeas.

Serves 8

2 (15-ounce) cans chickpeas, drained

1 cup water

4 teaspoons salt

¹⁄₄ cup butter or vegan margarine

1 onion, diced

5 cloves garlic, minced

1 tablespoon cumin

¹⁄₂ teaspoon cayenne pepper

1 teaspoon ground turmeric

2 teaspoons paprika

1 teaspoon garam masala

1 cup tomatoes, diced

1 lemon, juiced

2 teaspoons grated fresh ginger

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 6 hours.

EASY EDAMAME

Edamame are baby soybeans, and they’re often enjoyed as an appetizer or in salads.

Serves 8

1 (16-ounce) package frozen edamame, shelled

Enough water to cover edamame by 1

1 teaspoon coarse sea salt

¹⁄₄ cup soy sauce

Add edamame and water to a 4-quart slow cooker. Cover and cook on high heat for about 1–2 hours. Check the edamame after an hour and continue cooking if necessary.
Once the edamame is done, drain in a colander.
Sprinkle with coarse sea salt and serve with soy sauce on the side for dipping.

SUMMER VEGETABLE BEAN SALAD

Serve this salad warm, straight out of the slow cooker, or chilled and over a bed of lettuce.

Serves 8

1 (15-ounce) can black beans

1 (15-ounce) can red kidney beans

1 (15-ounce) can white beans

1 cup water

4 teaspoons salt

1 red onion, diced

1 green bell pepper, diced

1 red bell pepper, diced

¹⁄₄ cup cilantro, chopped

¹⁄₂ cup red wine vinegar

¹⁄₂ cup extra-virgin olive oil

1 teaspoon black pepper

Add all ingredients to a 4-quart slow cooker. Cover and cook on low heat for 4 hours.

White Beans

Great northern beans, navy beans, and cannellini beans are all referred to as white beans. Each has its own unique qualities; cannellini beans work best if you want the bean to hold its shape and texture after a long cooking time.

BLACK BEAN SALSA

This recipe makes a lot of salsa, so it’s great for parties or large gatherings.

Serves 8

1 (16-ounce) bag dried black beans

Enough water to cover beans by 1

4 teaspoons salt

2 (15-ounce) cans tomatoes, drained

1 cup corn

1 onion, diced

1 jalapeño, minced

3 cloves garlic, minced

3 teaspoons apple cider vinegar

2 teaspoons sugar

¹⁄₄ teaspoon black pepper

¹⁄₄ cup cilantro, chopped

Rinse the black beans, then soak overnight. Drain the water and rinse the beans again.
In a large pot, add the beans and cover with water. Boil on high heat for 10 minutes, then drain.
Add the black beans, water, and 2 teaspoons salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the beans at about 5 hours and continue cooking if necessary.
Once the beans are done, drain in a colander and allow to cool to room temperature.
In a large bowl, combine the beans with the rest of the ingredients.

SPICY BLACK-EYED PEAS AND KALE

Black-eyed peas are a good source of fiber, protein, and iron.

Serves 8

1 (16-ounce) bag dried black-eyed peas

Enough water to cover black-eyed peas by 1

4 teaspoons salt

2 tablespoons olive oil

1 onion, diced

5 cloves garlic, minced

1 pound kale, chopped

¹⁄₂ teaspoon cayenne pepper

2 teaspoons cumin

1 teaspoon black pepper

Rinse the black-eyed peas, then soak overnight. Drain the water and rinse the peas again.
In a large pot, add the peas and cover with water. Boil on high heat for 10 minutes, then drain.
Add black-eyed peas, water, and 2 teaspoons salt to a 4-quart slow cooker. Cover and cook on medium heat for about 5–6 hours. Check the black-eyed peas at about 5 hours and continue cooking if necessary.
Once the black-eyed peas are done, drain in a colander.
Add the olive oil to the slow cooker and sauté the onion, garlic, and kale for about 5 minutes.
Add the rest of the ingredients, including the black-eyed peas, to the slow cooker. Cover and allow to cook for 15–20 minutes more.

RED BEANS WITH PLANTAINS

Beans served with plantains is a common dish in the West African country of Ghana.

Serves 8

2 cups red beans

16 cups water

4 tablespoons olive oil

2 teaspoons salt, plus more to taste

1 cup onion, diced

4 cloves garlic, minced

1 teaspoon fresh ginger, peeled and minced

¹⁄₂ teaspoon cayenne pepper

1 cup tomatoes, diced

3 ripened plantains, peeled and sliced diagonally

1 cup canola oil

Pepper, to taste

Add the beans and 8 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 8 cups water. Soak for 1 hour.
Add 2 tablespoons olive oil and 2 teaspoons salt. Lock the lid into place; bring to high pressure and maintain for 11 minutes. Remove from heat and allow pressure to release naturally.
While cooking the beans, add the remaining olive oil in a pan and sauté the onion until caramelized. Add the garlic, ginger, and cayenne and sauté 1 minute more. Add the tomatoes and bring to a simmer for 3–5 minutes. Add the mixture to the beans.
For the plantains, simply fry in the canola oil. Season with salt and pepper and serve with the red beans.

RED BEAN FRITTERS

Serve these fritters with a side of sour cream or vegan sour cream, for dipping.

Serves 6–8

1 cup red beans

8 cups water

1 tablespoon olive oil

1 teaspoon salt

1 jalapeño, minced

¹⁄₂ onion, diced

4 cloves garlic, minced

¹⁄₄ cup cilantro

1 cup flour

1 cup cornmeal

1 tablespoon baking powder

¹⁄₂ cup heavy cream or unsweetened soymilk

2 eggs, beaten, or 2 teaspoons cornstarch mixed with 2 tablespoons water

2 quarts canola oil, for frying

Salt and pepper, to taste

Add the beans and 4 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 4 cups water. Soak for 1 hour.
Add the olive oil and salt. Lock the lid into place; bring to high pressure and maintain for 11 minutes. Remove from heat and allow pressure to release naturally. Drain and set aside.
In a bowl, combine the jalapeño, onion, garlic, cilantro, and red beans.
In another bowl combine the flour, cornmeal, baking powder, heavy cream or soymilk, and 2 eggs or cornstarch mixture. Add the bean mixture to the flour mixture and stir until well combined. Form the batter into 1 fritters.
In a large pot, heat the canola oil to 350°F and fry the fritters until golden brown, about 3–4 minutes. Season with salt and pepper, to taste.

Alternate Methods of Preparation

To reduce the amount of oil used in this recipe, pan-fry the fritters instead of deep frying. After the fritters are formed, heat 1 tablespoon of oil in a sauté pan over medium heat and cook the fritters for 3 minutes on each side.

WHITE BEANS WITH GARLIC AND FRESH TOMATO

Cherry or Roma tomatoes work best for this recipe, but in a pinch, any variety will do.

Serves 4–6

1 cup dried cannellini beans

4 cups water

4 cups Pressure Cooker Vegetable Stock (see Chapter 5)

1 tablespoon vegetable oil

1 teaspoon salt

2 cloves garlic, minced

¹⁄₂ cup tomato, diced

¹⁄₂ teaspoon dried sage

¹⁄₂ teaspoon black pepper

Add the beans and water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the stock. Soak for 1 hour.
Add the vegetable oil and salt. Lock the lid into place; bring to high pressure and maintain for 10 minutes. Quick-release the pressure.
Add all remaining ingredients to the pressure cooker and lock the lid. Bring to high pressure and maintain for 4 minutes. Remove from heat and allow the pressure to release naturally.

WHITE BEANS AND RICE

It may sound like an odd condiment, but a touch of yellow mustard finishes off this dish surprisingly well.

Serves 8

2 cups dried white beans

16 cups water

3 tablespoons canola oil

1 cup onion, diced

1 green bell pepper, chopped

1 stalk celery, chopped

3 cloves garlic, minced

2 bay leaves

¹⁄₄ teaspoon cayenne pepper

Salt and pepper, to taste

4 cups cooked white rice

Add the beans and 8 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure. Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 8 cups water. Soak for 1 hour. Lock the lid into place; bring to high pressure and maintain for 12 minutes. Remove from heat and allow pressure to release naturally.
Add the oil to a pan and sauté the onion, green pepper, celery, and garlic until they are fragrant and browned. Add the mixture to the pressure cooker along with the bay leaves and cayenne pepper.
Lock the lid into place; bring to high pressure and maintain for 10–15 minutes. Remove from heat and allow pressure to release naturally.
Season with salt and pepper and serve over the white rice.

WHITE BEAN–LEEK PURÉE

Tarragon is a pungent herb that isn’t enjoyed by all. If you don’t care for tarragon, replace it with sage in this recipe.

Serves 4

1 cup dried cannellini beans

4 cups water

4 cups Pressure Cooker Vegetable Stock (see Chapter 5)

1 tablespoon vegetable oil

¹⁄₂ teaspoon salt

1 cup thinly sliced leeks

1 teaspoon lemon juice

2 cloves garlic, minced

¹⁄₄ teaspoon dried tarragon

Add the beans and water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the stock. Soak for 1 hour.
Add the vegetable oil and salt. Lock the lid into place; bring to high pressure and maintain for 10 minutes. Quick-release the pressure.
Add all remaining ingredients to the pressure cooker and lock the lid. Bring to high pressure and maintain for 4 minutes. Remove from heat and allow the pressure to release naturally.
Pour the beans and remaining liquid into a large food processor or blender and blend until creamy. Season with additional salt, if desired.

PRESSURE COOKER WASABI-BARBECUE CHICKPEAS

Most bottled barbecue sauces in your local grocery store are vegetarian, but to be sure, read the label before purchasing.

Serves 4

1 cup dried chickpeas

8 cups water, plus 1 tablespoon

2 tablespoons vegetable oil

¹⁄₂ cup onion, diced

1 tablespoon wasabi powder

1 cup barbecue sauce

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 heat and quick-release the pressure.
Drain the water, rinse the chickpeas, and add to the pressure cooker again with the remaining 4 cups water. Soak for 1 hour.
Add 1 tablespoon vegetable 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 chickpeas and water. Set chickpeas aside.
Add the remaining tablespoon of oil to the pressure cooker over medium heat. Sauté the onion until just soft, about 5 minutes.
Reconstitute the wasabi powder by combining with 1 tablespoon water, then add to the sautéed onion. Stir in the barbecue sauce and cooked chickpeas.
Lock the lid into place; bring to high pressure and maintain for 3 minutes. Remove from heat and allow pressure to release naturally.

CHICKPEA “TUNA” SALAD SANDWICH

Chickpeas are also commonly known as garbanzo beans.

Serves 4

1 cup dried chickpeas

8 cups water

6 piece dried kombu

1 tablespoon vegetable oil

2 tablespoons sweet relish

¹⁄₂ celery stalk, minced

¹⁄₄ red onion, minced

4 tablespoons mayonnaise or vegan mayonnaise, such as Vegenaise

1 teaspoon lemon juice

¹⁄₂ teaspoon dried dill

1 teaspoon salt

4 sandwich buns

4 lettuce leaves and 4 slices tomato, optional

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 heat and quick-release the pressure.
Drain the water, rinse the chickpeas, and add to the pressure cooker again with the remaining 4 cups water. Soak for 1 hour.
Add the kombu and vegetable oil. Lock the lid into place; bring to high pressure and maintain for 20 minutes. Remove from heat and allow pressure to release naturally.
Once the pressure is released, remove the lid, remove the kombu, and drain the chickpeas.
Transfer the drained chickpeas to a large bowl and mash.
Add the relish, celery, red onion, mayonnaise, lemon juice, dill, and salt, and stir until well combined. Scoop into a small dish, cover, and refrigerate for 1–2 hours.
Divide the mixture evenly over the 4 sandwich buns, top with lettuce and tomato, if desired, and serve.

Kombu

Kombu is a type of edible seaweed that is often sold in sheets. It is often used to flavor soups and other savory dishes because it adds the umami flavor.

PRESSURE COOKER HOPPIN’ JOHN

Hoppin’ John is a New Year’s Day tradition in the southern United States.

Serves 4

1 tablespoon olive oil

¹⁄₂ cup onion, diced

1 clove garlic, minced

1 cup dried black-eyed peas

4³⁄₄ cups Pressure Cooker Vegetable Stock (see Chapter 5)

1 bay leaf

1 teaspoon chipotle powder

1 teaspoon salt

¹⁄₂ cup dried white rice

Pour the olive oil into the pressure cooker and bring to medium heat. Add the onion and sauté for 5 minutes. Add the garlic and sauté 30 seconds.
Add the black-eyed peas, stock, bay leaf, chipotle powder, and salt to the pressure cooker. Lock the lid into place; bring to high pressure and maintain for 5 minutes. Quick-release the pressure. Open the lid and pour in the rice. Lock the lid into place; bring to high pressure and maintain for 6 minutes. Allow the pressure to release naturally. Remove the bay leaf before serving.

LENTIL-SPINACH CURRY

Once-exotic curry powder can now be found in almost any grocery store. There are several varieties, and any will work in this recipe.

Serves 4

1 cup yellow lentils

4 cups water

1 tablespoon olive oil

¹⁄₂ cup onion, diced

1 clove garlic, minced

¹⁄₂ teaspoon coriander

¹⁄₂ teaspoon turmeric

¹⁄₂ teaspoon curry powder

¹⁄₂ cup tomato, diced

2 cups fresh spinach

Add the lentils and water to the pressure cooker. Lock the lid into place; bring to high pressure and maintain for 6 minutes. Quick-release the pressure, then drain the beans. Clean the pressure cooker.
Add the oil to the pressure cooker over medium heat. Sauté the onion for 3 minutes; add the garlic, coriander, turmeric, and curry powder and sauté for an additional 30 seconds. Stir in the tomato, fresh spinach, and cooked lentils. Simmer for 10 minutes before serving.

LENTIL PÂTÉ

Pâté is typically made from ground meat, but for a vegetarian version try ground beans or mushrooms.

Serves 8–10

2 cups dried lentils

8 cups water

2 tablespoons olive oil

1 teaspoon salt, plus more to taste

3 tablespoons butter or vegan margarine, such as Earth Balance

1 cup onion, diced

3 cloves garlic, minced

1 teaspoon red wine vinegar

Pepper, to taste

Add the beans, water, 1 tablespoon olive oil, and 1 teaspoon salt to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 7 minutes. Remove from heat and allow pressure to release naturally.
Add the butter or margarine to a pan and sauté the onion until it begins to turn golden brown. Add the garlic and vinegar, and sauté 1 minute more. Add the mixture to the lentils. Pour the mixture into a food processor and blend until smooth. Taste and season with salt and pepper, if desired.

Serving Suggestions

For an eye-pleasing presentation, pour the pâté into a lightly oiled ramekin and pack tightly. Flip the ramekin over onto a serving dish and gently remove the ramekin. Serve with a variety of crackers and baguette slices.

RED LENTIL CURRY

You can simplify the seasoning in this dish by omitting the turmeric and ginger.

Serves 8

2 cups dried red lentils

8 cups water

3 tablespoons olive oil

1 teaspoon salt, plus more to taste

1 cup onion, diced

1 teaspoon garlic, minced

1 teaspoon fresh ginger, peeled and minced

3 tablespoons curry powder

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon sugar

1 (6-ounce) can tomato paste

Pepper, to taste

Add the beans, water, 1 tablespoon oil, and 1 teaspoon salt to the pressure cooker.
Lock the lid into place; bring to high pressure and maintain for 7 minutes. Remove from heat and allow pressure to release naturally.
In a pan, add the remaining oil and sauté the onion until it is caramelized. Add the garlic and ginger and sauté for 1 minute more. Add the curry powder, turmeric, cumin, chili powder, sugar, and tomato paste, and bring the mixture to a simmer for 2–3 minutes, stirring constantly.
Drain the lentils and add to the curry mixture. Taste for seasoning and add salt and pepper if desired.

PRESSURE COOKER CHANA MASALA

Serve this delicious dish warm!

Serves 4–6

1 cup dried chickpeas

8 cups water

1 tablespoon vegetable oil

1 tablespoon butter or vegan margarine, such as Earth Balance

¹⁄₂ onion, diced

1 garlic clove, minced

1 teaspoon ground cumin

¹⁄₄ teaspoon ground cayenne pepper

¹⁄₂ teaspoon ground turmeric

¹⁄₄ cup tomatoes, diced

¹⁄₂ cup water

1 teaspoon paprika

¹⁄₂ teaspoon garam masala

1 teaspoon salt

1 tablespoon lemon juice

1 teaspoon fresh ginger, grated

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 heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 4 cups water. Soak for 1 hour.
Add the vegetable 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 and set chickpeas aside.
Add the butter or margarine to the pressure cooker over medium heat and sauté the onion and garlic. Add all remaining ingredients, including the cooked chickpeas, and let simmer until the sauce has reduced, about 15–20 minutes.

SEA SALT EDAMAME

Edamame, a preparation of immature soybeans in the pod, is a staple in Japanese, Chinese, and Hawaiian cuisine.

Serves 4

1 cup edamame, shelled

8 cups water

1 tablespoon vegetable oil

1 teaspoon coarse sea salt

1 tablespoon soy sauce

Add the edamame and 4 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the edamame, and add to the pressure cooker again with the remaining 4 cups water. Soak for 1 hour.
Add the vegetable oil. Lock the lid into place; bring to high pressure and maintain for 11 minutes. Remove from heat and allow pressure to release naturally.
Once the pressure has released, drain the edamame and transfer to a serving bowl. Sprinkle with coarse sea salt and serve with soy sauce on the side, for dipping.

DINNER LOAF

You won’t be missing the meatloaf on your dinner table if you try this dinner loaf instead!

Serves 6–8

1 cup dried pinto beans

8 cups water

1 tablespoon vegetable oil

1 teaspoon salt

1 cup onion, diced

1 cup chopped walnuts

¹⁄₂ cup plain dried oats

1 egg, beaten, or 1 teaspoon cornstarch combined with 1 tablespoon water

³⁄₄ cup ketchup

1 teaspoon garlic powder

1 teaspoon dried basil

1 teaspoon dried parsley

Salt and pepper, to taste

Add the beans and 4 cups water to the pressure cooker. Lock the lid into place; bring to high pressure for 1 minute. Remove from heat and quick-release the pressure.
Drain the water, rinse the beans, and add to the pressure cooker again with the remaining 4 cups water. Soak for 1 hour.
Add the vegetable oil and salt. Lock the lid into place; bring to high pressure and maintain for 11 minutes. Remove from heat and allow pressure to release naturally. Drain the beans and pour into a large mixing bowl.
Combine the rest of the ingredients with the beans. Spread the mixture into a loaf pan and bake at 350ºF for 30–35 minutes.

Mock Meatloaf

There are many ingredients you can use to make mock meatloaf. For the easiest option, use vegetarian ground beef, such as Gimme Lean Ground Beef, instead of real meat in your favorite recipe.

CHAPTER 7GRAINS, BEANS, AND LEGUMES

BROWN RICE

Serves 4

Nutritional Benefits

WHITE RICE

Serves 4

WILD RICE

Serves 4

Wild Rice

QUINOA

Serves 4

COUSCOUS

Serves 4

RED BEANS AND YELLOW RICE

Serves 8

RED BEANS AND RICE PIE WITH OREGANO AND TOMATOES

Serves 6

NEW ORLEANS RED BEANS AND RICE

Serves 8

Make It “Meaty”

RED BEANS AND RICE

Serves 4

PUERTO RICAN GANDULES (PIGEON PEAS)

Serves 6

QUINOA SALAD WITH TOMATOES AND CILANTRO

Serves 6

MINTED SWEET PEAS

Serves 4

SUSHI RICE

Yields 41⁄2 cups

AVOCADO KAPPA MAKI SUSHI ROLLS

Yields 6 rolls

CHICKPEAS IN POTATO-ONION CURRY

Serves 4

INDIAN CHAPATI PAN BREAD

Yields 16 chapati

AVOCADO-BEET WRAPS WITH SUCCOTASH

Serves 4

KASHA VARNISHKES

Serves 8

WHEAT AND CORN WRAPS WITH TOFU

Serves 4

FRIED RICE WITH GREEN PEAS AND EGG

Serves 4

TUSCAN WHITE BEAN RAGOUT

Serves 8

RAJ’S CHICKPEAS IN TOMATO SAUCE

Serves 6

WILD RICE VEGETABLE PANCAKES

Serves 6–8

WILD RICE WITH APPLES AND ALMONDS

Serves 8

WILD RICE WITH MIXED VEGETABLES

Serves 8

EGYPTIAN LENTILS AND RICE

Serves 8

MEXICAN RICE

Serves 6

CUBAN BLACK BEANS AND RICE (MOROS Y CRISTIANOS)

Serves 8

Prepare the Beans:

Prepare the Rice:

BLACK BEAN BURRITOS

Serves 4

BARLEY RISOTTO

Serves 4

Flavor Variations

PEPPERY BROWN RICE RISOTTO

Serves 8

Italian Cheese

PUMPKIN RISOTTO

Serves 6–8

EASY SAFFRON VEGETABLE RISOTTO

Serves 6

WILD MUSHROOM RISOTTO

Serves 6

WILD MUSHROOM RISOTTO WITH TRUFFLES

Serves 8

BEET RISOTTO CAKES

Serves 10

CHAPTER 7
GRAINS, BEANS, AND LEGUMES

Yields 4¹⁄₂ cups