Authors: Healthy Living
Yield:
5
servings
Preparation Time:
15 minutes
Cooking Time:
36 minutes
Ingredients:
3 cups water
¾ cup dried red kidney beans, soaked for overnight and drained
2 tablespoons split chickpeas, soaked for overnight and drained
2 tablespoons olive oil
2 medium onions, chopped
2 teaspoons garlic, minced
2 teaspoons fresh ginger, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons red chili powder
½ teaspoon ground turmeric
1 large tomato, chopped finely
Salt, to taste
Method:
1.
In an electric
pressure cooker, add water, beans and split chickpeas.
2.
Close the cooker by
locking the lid.
3.
Set the pressure
cooker to high pressure. Cook for about 15 minutes.
4.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
5.
Carefully, uncover
the pressure cooker after valve drops completely.
6.
Transfer the beans
mixture with cooking liquid into a large bowl.
7.
Now, select the sauté
mode for pressure cooker.
8.
In the pot of
pressure cooker, heat the oil.
9.
Add onion and sauté
for about 2-3 minutes.
13.
Add
garlic, ginger and spices and sauté for about 1 minute.
14.
Add
tomatoes and tomatoes and cook for about 2 minutes.
10.
Meanwhile
transfer the ¼ cup of beans and split chickpeas in another bowl and mash them
completely.
11.
Add
mashed and remaining beans mixture into pressure cooker.
12.
Close
the cooker by locking the lid.
13.
Set
the pressure cooker to high pressure. Cook for about 10-15 minutes.
14.
Unplug
the pressure cooker and by using the quick release method, release the
pressure.
15.
Carefully,
uncover the pressure cooker after valve drops completely.
16.
Stir
in salt and serve hot.
Nutritional Information per
Serving:
Calories:
193
Fat:
6.6g
Sat Fat:
0.9g
Carbohydrates:
27.3g
Fiber:
7g
Sugar:
4.1g
Protein:
8.4g
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
26 minutes
Ingredients:
1 tablespoon canola oil
1 onion, chopped
1 tablespoon fresh ginger, minced
1 tablespoon garlic, minced
1 teaspoons curry powder
1 teaspoon ground cumin
½ teaspoon ground coriander
2 medium tomatoes, chopped finely
1 cup dried chickpeas, rinsed, soaked for overnight and drained
2 cups water
Salt and freshly ground black pepper, to taste
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add onion and sauté
for about 2-3 minutes.
4.
Add ginger, garlic
and spices and sauté for about 1 minute.
5.
Add tomatoes and cook
for about 2 minutes.
6.
Add chickpeas and
water and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high pressure. Cook for about 20 minutes.
9.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Stir
in salt and black pepper and serve.
Nutritional Information per
Serving:
Calories:
164
Fat:
4.6g
Sat Fat:
0g
Carbohydrates:
25g
Fiber:
7g
Sugar:
5.5g
Protein:
7.3g
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
11 minutes
Ingredients:
1-pound ground beef
½ cup milk
½ cup parmesan cheese, grated
½ cup dried breadcrumbs
1 egg, beaten
¼ cup onion, chopped
2 tablespoons fresh parsley, chopped
Salt and freshly ground black pepper, to taste
For Sauce:
1 tablespoon olive oil
¼ cup onion, chopped
1 small celery stalk, chopped finely
1 small carrot, peeled and chopped finely
2¾ cups tomato puree
2 cups water
Salt and freshly ground black pepper, to taste
Method:
1.
For meatballs in a
large bowl, add all meatballs ingredients and mix till well combined.
2.
Select the sauté mode
for an electric pressure cooker.
3.
In the pot of
pressure cooker, heat the oil.
4.
Add onion, celery and
carrot and cook for about 5 minutes.
5.
Add tomato puree and
water and gently, stir to combine.
6.
Carefully, place
meatballs in sauce.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high pressure. Cook for about 5 minutes.
9.
Unplug the pressure
cooker and wait for at least 10 minutes.
10.
By
using the quick release method, release the pressure.
11.
Carefully,
uncover the pressure cooker after valve drops completely.
12.
Serve
hot.
Nutritional Information per
Serving:
Calories:
298
Fat:
10.9g
Sat Fat:
4g
Carbohydrates:
20g
Fiber:
3.1g
Sugar:
7.9g
Protein:
30.8g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
30 minutes
Ingredients:
1-pound lean ground
beef
1-pound lean ground pork
1 cup uncooked white rice
1 small onion, chopped finely
¼ cup all-purpose flour
Salt and freshly
ground black pepper, to taste
2 (8-ounce) cans condensed tomato soup
1 cup water
Method:
1.
For meatballs in a
large bowl, add all ingredients except tomato soup and water and mix till well
combined.
2.
Select the simmer
mode for an electric pressure cooker.
3.
In the pot of
pressure cooker, add tomato soup and water and stir to combine.
4.
Bring to a gentle
simmer. Carefully, place meatballs in sauce.
5.
Close the cooker by
locking the lid.
6.
Set the pressure
cooker to low pressure. Cook for about 25 minutes.
7.
Unplug the pressure
cooker and wait for at least 10 minutes.
8.
By using the natural
release method, release the pressure.
9.
Carefully, uncover
the pressure cooker after valve drops completely.
10.
Serve
hot.
Nutritional Information per
Serving:
Calories:
317
Fat:
7.1g
Sat Fat:
2.5g
Carbohydrates:
29.9g
Fiber:
1.3g
Sugar:
5g
Protein:
31.9g
Yield:
12
servings
Preparation Time:
15 minutes
Cooking Time:
35 minutes
Ingredients:
¼ cup canola oil, divided
3-pound lean ground beef
3 large yellow onions, chopped
2 jalapeño peppers, seeded and chopped
8 garlic cloves, minced
1 tablespoon dried oregano, crushed
2 teaspoons ground coriander
2 tablespoons ground cumin
¼ cup red chili powder
1 (28-ounce) can crushed tomatoes with liquid
1 cup beef broth
1 cup beer
3 tablespoons masa harina (Mexican flour)
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
Salt, to taste
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat 2 tablespoons of oil.
3.
Add beef and cook for
about 6-8 minutes. Transfer the beef into a bowl
4.
Now, heat remaining
oil.
5.
Add onion and sauté
for about 4-5 minutes.
6.
Add jalapeño peppers,
garlic and pepper, oregano and spices and sauté for about 1 minute.
7.
Add tomatoes, broth
and beer and stir to combine. Bring to a gentle simmer.
8.
Close the cooker by
locking the lid.
9.
Set the pressure
cooker to low pressure. Cook for about 15 minutes.
10.
Unplug
the pressure cooker and by using the natural release method, release the
pressure.
11.
Carefully,
uncover the pressure cooker after valve drops completely.
12.
Now,
select the simmer mode.
13.
Add
remaining ingredients and stir to combine.
14.
Cook
for about 5-6 minutes.
15.
Serve
hot.
Nutritional Information per
Serving:
Calories:
570
Fat:
13.4g
Sat Fat:
3.3g
Carbohydrates:
57.8g
Fiber:
15.3g
Sugar:
7.2g
Protein:
53.3g
Yield:
7
servings
Preparation Time:
15 minutes
Cooking Time:
24 minutes
Ingredients:
1 tablespoon olive oil
1-pound lean ground beef
1 small green bell pepper, seeded and chopped
1 onion, chopped
1 jalapeño pepper, seeded and chopped
2 garlic cloves, minced
2 teaspoons ground cumin.
2 tablespoons red chili powder
¼ teaspoon red pepper flakes, crushed
2 teaspoons unsweetened cocoa powder
1 tablespoon dark brown sugar
3 tablespoons canned tomato paste
2 (14½-ounce) cans crushed tomatoes with liquid
2 (14½-ounce) cans red kidney beans, rinsed and drained
2 cups water
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add beef and cook for
about 6-8 minutes. Transfer the beef into a bowl
4.
Add bell pepper and
onion and sauté for about 4-5 minutes.
5.
Add jalapeño peppers
and garlic and sauté for about 1 minute.
6.
Add remaining
ingredients and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to low pressure. Cook for about 8-10 minutes.
9.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Serve
hot.
Nutritional Information per
Serving:
Calories:
613
Fat:
7.9g
Sat Fat:
2.1g
Carbohydrates:
88.2g
Fiber:
23.5g
Sugar:
12.5g
Protein:
50.1g