Instant Pot Black Lentils

Recipe from Vegan Instant Pot Cookbook by Nisha Vora

Husband-Tested in Alice's Kitchen

I'm liking black lentils. They are so filling and satisfying. And, look how lovely they are set off by the colorful veggies.  Eat them as is or add them to nourish bowls, a salad, or even soups for an extra boost of protein and fiber.

1 cup black lentils
1 ¾ cups water or vegetable broth
½ teaspoon salt
½ teaspoon black pepper

Rinse the black lentils well.  Drain and then put them in the Instant Pot.  Add the water (or broth), the salt and pepper.  Put the Instant Pot lid on and make sure the valve is set to Sealing. Press the Pressure Cook button and set the time to 5 minutes.  Allow for Natural Pressure Release for 15 minutes.  When the time is up and the pin has dropped, open the lid and give the lentils a gentle stir.  The lentils can be eaten right away and/or they can be stored in the fridge or freezer.  If using in a salad, be sure to rinse the cooked lentils first.

How to Make Homemade Vegetable Stock/Broth (Stovetop or Instant Pot)

You can make stock/broth that is full of flavor and nutrition from vegetable scraps as long as they are from clean, non-moldy vegetables. Not only will you have complete control over what's in the stock/broth, but you'll be saving money by using veggie scraps.

As you prep your meals for the week, keep an airtight container handy to add your scraps to. If you don’t cook often, you can freeze your scraps in a container or bag until it is full and then make your stock/broth. For a lighter-tasting broth, straight simmering the vegetable scraps in water works fine. For a richer, more flavorful broth/stock, sauté or roast the vegetables first. You can use stock/broth as a base for soups, stews, and chilis. It can add extra flavor when cooking grains like rice, quinoa, and farro or making risotto or pilafs. Use it to deglaze pans for sauces. You can also sip it hot as a nourishing broth if you're feeling a bit puny.

The directions below explain how to make the broth/stock on the stovetop and also in the Instant Pot.

Here are some veggie scraps
I took straight from the freezer. 
They've been drizzled with olive oil
and sprinkled with salt and pepper.  

Here’s how I make a lovely stock/broth:  
Pre-heat the oven to 400F.  Place the Must-Haves and Other Additions on a sheet pan.  Drizzle with a bit of olive oil.  Sprinkle with salt and pepper.  Toss to coat.  Roast for 20-30 minutes.  Scrape the roasted veggies into a large stock/soup pot.  Add some of the Optional, But Quite Nice ingredients to the pot. Add enough water to cover (about 6-8 cups.) If you have any leftover vegetable broth, you can add some of that as part of the liquid. Bring it to a boil.  Turn down the heat to a simmer.  Simmer uncovered for at least 30 minutes.  Skimming off any foam that rises to the surface using a spoon.
Remove the larger pieces of vegetables with tongs.  Put a large strainer over a heat proof bowl (with a spout) and carefully strain the broth/stock.  Discard the solids.  Once cooled to room temperature, pour the stock/broth into containers.
If using an Instant Pot, follow the above instructions, but add water to the Max Line.  Pressure cook for 15 to 40 minutes at High Pressure.  When the time is up, allow a Natural Pressure Release.

Must-Haves: 
Carrots (leave the tops, ends and skins on for deep flavor and color) 
Onions (leave the root end and skins on for deep flavor and color)
Celery (leave the root end, hearts and leafy tops)
Garlic (leave the root end and skins for deep flavor)

Here's my stock pot ready with some
optional additions that will make my broth
especially nice.  You'll see some dried mushrooms,
a bay leaf, some peppercorns, and fresh,
but slightly wilted, herbs like parsley,
sage, rosemary and thyme.  Water stands at the ready. 
When the veggie scraps are finished roasting,
I'll add them to this pot with the water.

Other Additions (pick and choose from your veggie scraps)
Leek greens 
Fennel stalks and root end
Mushroom stems
Kale or Swiss chard stems
Sun-Dried Tomatoes 
Corn cobs (for sweetness, especially in summer)
Bell peppers (stems and core with seeds)
Winter squash skins (for subtle sweetness and added nutrients, however, use no more than 1/8 of the total stock ingredients)

Optional, But Quite Nice:
Tomato paste or sun-dried tomatoes (for color and umami)
Dried mushrooms (provides a “meaty” richness)
Parmesan rinds (for umami, optional but quite nice; Parmesan is not plant-based/vegan; some stores will give these away or sell them for very low price)
Soy sauce (just a splash) or miso (2 teaspoons) or nutritional yeast (1 Tablespoon) at the end can enhance savoriness
Whole spices: peppercorns, bay leaves, and perhaps fennel or coriander seeds
Fresh herbs (parsley, thyme, and/or rosemary, leaves and stems) 
Salt (a generous pinch)
Herb stems (parsley, thyme, dill)

Avoid:
Bitter greens: Dandelion greens and other highly bitter vegetables can dominate a batch and are best omitted.
Potatoes/Sweet Potatoes: Can make the stock cloudy and starchy.
Artichokes: Their astringency can overwhelm other flavors.
Beets: Impart a strong flavor and will turn your stock pink or red 
Cruciferous Vegetables: broccoli, cauliflower, Brussels sprouts will impart bitterness

Storage and Freezing:
Chill in the refrigerator for up to one week. Always use airtight containers to prevent off-flavors. Freeze in different portion sizes (large for soups, ice cube trays for sauces or grains). Label containers with the date.

Creamy Harissa Butter Beans

As you can see, the hubster loved it
and licked his plate clean.

Recipe from Sweet Greens Vegan

Makes 2 generous servings 

(I highly recommend doubling the recipe because it's just terrific.)

Husband-Tested in Alice's Kitchen

Beans and greens may sound a bit boring, but THIS beans and greens dish is out of this world delicious.  This is quick and easy enough to make on a weeknight.  I was sorry I didn't double the recipe because we ate it in one take and now I don't have leftovers for lunch.  Live and learn.  Well, you and yours will absolutely love this dinner.  

Ingredients:
1 (16 oz.) butter beans*, rinsed and drained 
1 Tablespoon olive oil
1 shallot, diced (I used ¼ of a red onion.)
1 teaspoon minced garlic
2 Tablespoon sun-dried tomatoes in oil, chopped
1-2 Tablespoon harissa**
1 cup full fat coconut milk
1/3 cup vegetable broth (or more)
2 teaspoon garlic powder
¼ to ½ teaspoon red pepper flakes
¼ cup nutritional yeast
Handful of shredded kale or spinach
Kosher or sea salt, to taste (I used ½ teaspoon.)
Freshly ground black pepper, to taste (I used ¼ teaspoon.)

Instructions:
Be sure to have all the ingredients prepared and at the ready.  This dish comes together quickly.  Heat olive oil in a large skillet over medium heat. Add diced shallots and cook for just 1-2 minutes. Next, add minced garlic and chopped sundried tomatoes. Sauté for about 2-3 minutes.
Add the drained butter beans and harissa paste, followed by the coconut milk and veggie broth.
Stir in the salt, black pepper, garlic powder, red pepper flakes, and nutritional yeast. 
Bring to a simmer for 2-3 minutes so that it begins to thicken.
Add the shredded kale and let simmer for an additional 2-3 minutes, stirring occasionally.
Once the kale is wilted and the stew has thickened to your liking, remove it from the heat and enjoy with toasted sourdough bread.

Notes: 
*If you can’t find butter beans you can use chickpeas, cannellini beans or navy beans instead. (I buy butter beans, Bush brand, by the case on Amazon.)
**Harissa is a condiment paste made of peppers, garlic, spices, etc. It can be pretty hot and spicy, however, I buy a brand called Mina Harissa Mild, and my husband, who is a panty-waist when it comes to spice, can handle it just fine as you can see in the picture. 

Vegan Gluten-Free Lunch Meat

Recipe from Plantifully Based

Husband-Tested in Alice’s Kitchen
Makes 4-6 servings

Well, I’ll be danged!  This was super easy to prepare and makes a heck of a sandwich. This lunch “meat” is gluten free because the main ingredient is super firm tofu. Using a Y-vegetable peeler, the tofu is sliced quite thin and then simmers in an herby broth until all the flavors permeate the slices. It looks and tastes very similar to thin slices of deli chicken or turkey.  Add some to some toasted bread, smear on some Homemade Vegan Mayo and then pile on some cucumbers, Sumac Onion Salad, tomato slices, and greens.  This sandwich, along with some fresh fruit, will make a stupendous lunch. 

1 block (16 ounces/454g) super firm tofu

1½ cups (360ml) water

2 Tablespoons (30g) Better Than Bouillon,** seasoned vegetable base OR 1½ cups vegetable broth in place of the Better Than Bouillon/water mix 

3 sprigs rosemary or 1 teaspoon dried rosemary

5 sprigs thyme or 1 teaspoon dried thyme

1. Use a vegetable peeler to thinly slice and peel the tofu. If you find some pieces are becoming uneven as you peel it you can use a sharp knife to thinly slice some of the tofu.

2. Prepare the Better Than Bouillon by adding the 2 Tablespoons into warm water into a large pan. Mix around until the Better Than Bouillon is mostly dissolved. (The rest will dissolve when it is cooked.)

3. Add in the remaining water, the tofu and the seasonings.

4. Bring to a simmer over medium high heat, then reduce the temperature down to medium to keep the simmer going. Stirring occasionally to make sure all the pieces of tofu are in the mix.

5. Simmer it for about 15 to 20 minutes or until all the broth has been soaked up. You want to be careful to not simmer it too high because it can cause the tofu to break apart. 

Notes:

This is a base recipe, it is delicious on its own but if you want to add in more flavors you can try one of the variations below.

Lemon & Black Pepper: if you like a little black pepper and lemony flavor this would be a great way to brighten up the flavor. You can just sprinkle in about ⅛ teaspoon black pepper in and the juice of ½ lemon while simmering. You can then taste it and add more flavor accordingly.

Maple “Turkey”: Adding 1 Tablespoon of maple syrup while it simmers will add in a bit of sweetness.

Buffalo Sauce: Add in 1 Tablespoon of buffalo sauce while simmering.

Better Than Bouillon is available at most super markets.  Be sure to purchase the vegetable broth OR the "no-chicken" broth to keep this vegan.

 

Vegan Broccoli Cheddar Soup

Recipe from Sarah's Vegan Kitchen  
Husband-Tested in Alice’s Kitchen
Makes 6 servings

We are always amazed at how delicious vegan foods can be.  Here’s a soup that would normally have dairy cream and cheddar cheese in it.  The creaminess in this soup, instead, comes from a blend of cashews and potatoes.  The cheesiness comes from nutritional yeast and spices. This fantastic soup is good enough for company!!  It's very similar to Panera's Broccoli Cheddar Soup, but it's plant based.

2 Tablespoons vegan butter or olive oil
1 white or yellow onion diced
2-4 cloves garlic, minced
1 pound Yukon gold potatoes or about 3-4 medium-sized potatoes, peeled and cubed
2 medium carrots peeled and diced or grates
2 stalks celery, diced
6 cups vegetable broth
½ cup nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
½ teaspoon smoked paprika
4 cups broccoli, chopped into small florets
¾ cup raw cashews soaked 4+ hours or boiled 10 minutes
Juice of ½ lemon
1 teaspoon kosher salt more to taste
Fresh scallions or chives, for serving (optional)

Instructions
In a large pot, heat the vegan butter or olive oil over medium heat. Add in onion, celery, and carrots and sauté until onion is translucent, about 3-5 minutes. Add in garlic and sauté for another minute.
Add in cubed potatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low or medium-low to establish a simmer. Simmer for 12-15 minutes, or until potatoes are easily pierced with a fork.
Using a slotted spoon or skimmer, scoop about half of the cooked potatoes out of the soup and into a high-powered blender. (Some of the other veggies will wind up in there too; that's okay.) Set aside for a minute.
Add the broccoli into the pot, along with the spices (onion powder, garlic powder, smoked paprika) and nutritional yeast. Bring the mixture back up to a simmer. Let it simmer over for about 5 minutes, or until the broccoli is tender, while you blend the potato mixture.
Add soaked cashews into the blender with the potatoes. Pour in 1/2 cup water, and blend until completely smooth — this can take several minutes. Add extra water as needed to get everything to blend smoothly into a thick creamy consistency.
Stir the creamed cashew and potato mixture back into the main pot of soup. Add in the fresh lemon juice. Cook for an additional 3-5 minutes, until warmed through and slightly thickened.
Taste and add salt and pepper to preference. The exact amount of salt will vary depending on the brand of veggie broth you use.
Serve with crusty bread, or in a bread bowl if you're feeling fancy! Optionally, top with vegan cheddar-style shreds, scallions, and/or hot sauce.

Notes
The most similar alternative is raw sunflower seeds. They need less soaking time — about 15-20 minutes is enough.
You can substitute in a container of silken tofu, or one (15 oz) can of white beans, drained and thoroughly rinsed. Add them to the blender with the potatoes and blend until completely smooth. These have a bit less thickening power than the cashews, so your soup may be slightly thinner.
You can use a chicken-style vegetable bouillon (such as the cubes from Edward & Sons or the paste from Better Than Bouillon) for a more savory soup base. These are saltier than regular vegetable broth from a carton, so you may need to add less kosher salt at the end.

Nutritional Information: (1 of 6 servings) 333 calories; 16.7 g fat; 2.6 g saturated fat; 0 mg cholesterol; 792 mg sodium; 30.7 g carbohydrates; 8.8 g fiber; 4.2 g sugars; 18.6 g protein; 69 mg calcium; 2 mg iron; 643 mg potassium

Vegan Lemon Orzo Soup

Makes 3 generous servings

Recipe from Nisha Melvani of Cooking for Peanuts

Husband-Tested in Alice’s Kitchen

This Vegan Lemon Orzo Soup is made with simple pantry-friendly ingredients. It's quick, quick, quick to make on busy days and so delicious!!

Ingredients

1 Tablespoon olive oil or vegetable broth

1 small yellow onion small dice

2 garlic cloves minced

2 small carrots cut into ½-inch coins

½ teaspoon sweet paprika

2 cups vegetable broth plus more for cooking

15 ounces chickpeas canned, drained and rinsed

½ cup orzo

2 Tablespoons white miso (mellow)

1 ½ teaspoons lemon juice or to taste

2 cups chopped curly kale (I used frozen chopped kale.)

Salt and freshly ground black pepper to taste

Instructions

Aromatics: Heat the oil or broth in a medium saucepan over medium-high heat. Cook the onion and carrots for about 7 minutes, or until the onions are translucent. Add the garlic, and paprika and cook for one minute more.

Cook: Add the vegetable broth, 1 cup water, chickpeas, and orzo. Stir to combine. Bring the liquid to a simmer and cook for about 8 minutes, or until the orzo is al dente. Stir frequently to prevent the pasta from sticking to the bottom. Add more broth or water as needed.

Flavor: Transfer the miso to a small bowl. Add 3 tablespoons of water. Mix well until the miso is fully dissolved. Stir the dissolved miso into the soup. Add fresh lemon juice to taste. Stir in the kale until it is just wilted. Season with salt and freshly ground black pepper.

Notes

For oil-free: Substitute the olive oil with more vegetable broth.

Do not overcook or the pasta will be mushy. Stir frequently. 

Storage: Refrigerate leftover Vegan Lemon Orzo Soup in an airtight container for up to 3 days. Or add the orzo for serving, and refrigerate the soup portion without pasta for up to 5 days.

Nutrition Information: (1 of 3 servings) Calories: 341kcal | Carbohydrates: 53g | Protein: 15g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 260mg | Potassium: 662mg | Fiber: 10g | Sugar: 5g | Vitamin A: 10227IU | Vitamin C: 59mg | Calcium: 149mg | Iron: 3mg

 

Instant Pot Lentil Soup

Recipe from Rainbow Plant Life 

Husband-Tested in Alice’s Kitchen
Makes 6 servings

What a super soup to make on food prep day!  This is almost stew-like and very filling.  You can make it more soupy by adding more broth or water.  Add a crisp salad and a slice of bread for a delicious lunch for friends.  This soup is also freezer friendly.

1-2 Tablespoons extra virgin olive oil
1 large yellow onion, finely diced
3 medium carrots, diced (peeled or not)
6 garlic cloves, minced
4 cups (960 mL) low-sodium vegetable broth, more as needed
1 pound baby potatoes, quartered (peel left on)* 
1½ cups (300g) French green lentils (Puy lentils)
Bouquet garni: 2 bay leaves + a few sprigs each of Italian flat-leaf parsley, fresh rosemary, sage, and thyme, tied tightly together with kitchen twine**
1 (28-ounce/800g) can whole peeled tomatoes, crushed by hand***
1½ teaspoons kosher salt
Freshly cracked black pepper, to taste 
½ teaspoon Dijon mustard
2 teaspoons aged balsamic vinegar****

Select the Sauté setting on the Instant Pot (normal or medium heat level). After a few minutes, add the olive oil. Once the oil is hot, add the onion with a pinch of salt. Cook until the onion is nicely golden and completely soft, 6 to 8 minutes. Add the carrots and garlic along with a pinch of salt and a few cracks of pepper. Cook until the carrots are just starting to soften, about 3 minutes.
Pour in a bit of the vegetable broth to deglaze the pot and scrape up any browned bits. Add the remaining broth, lentils, potatoes, bouquet garni, 1½ teaspoons kosher salt, and several cracks of pepper. Stir gently. 
Pour the crushed tomatoes (including juices) on top, but don’t stir (this prevents the tomatoes from sinking to the bottom and triggering the Burn notice).
Note: Get the can nice and low right into the pot instead of pouring it from high above. That will help keep the tomatoes resting on top. Hit the Cancel button. 
Secure the lid and set the valve to Sealing (not Venting). Select the Pressure Cook setting (or Manual setting on older models) at high pressure and set the cook time to 11 minutes. 
Once the 11-minute timer has completed and beeps, allow a Natural Pressure Release for 10 minutes. Then manually release any remaining steam.
Open the pot and remove the bouquet garni. Stir in the Dijon mustard and balsamic vinegar and taste. Add more salt and pepper to taste. 
This is a hearty and thick soup/stew, but if you want it thinner, add more broth until you reach your desired consistency and stir until warmed through.

Notes
*If you don't have baby potatoes, you can use larger golden or yellow potatoes; just chop them into small pieces.  
** If you don't have all the herbs, it's totally fine to use just 2 or 3 of them. You can also use oregano instead of sage or rosemary. 
*** I prefer whole peeled tomatoes, as they are made with just tomatoes (pre-crushed and pre-diced tomatoes have other ingredients added), so there's more pure tomato flavor. If you don't have them, though, just use pre-crushed tomatoes. 
**** A good-quality aged balsamic vinegar is needed: it adds a subtle sweet tanginess that works so well with lentils. The standard $3 imitation balsamic at every grocery store is just sour and doesn't do any favors. If you don't have a good balsamic, try using 1 teaspoon of red wine vinegar or sherry vinegar, taste, and then add more as desired. If the soup tastes too tangy, add a pinch or two of sugar or maple syrup (it won't taste sweet, just there to balance the flavors).

Nutritional Information: (1 of 6 servings) 388 calories; 15.9 g total fat; 2.2 g saturated fat; 0 mg cholesterol; 48.1 g total carbohydrates; 9.8 g fiber; 16 g sugars; 12 g protein; 214 mg calcium; 4 mg iron; 291 mg potassium

Super Easy Instant Pot Minestrone Soup (Vegan)

Recipe from Taylor Stinson
Husband-Tested in Alice’s Kitchen
Makes 6 servings

There’s no reason not to make this soup.  It’s quite easy to make and it’s delicious and filling to boot!  
 
2 Tablespoons olive oil (optional)
2-3 small sweet onions, diced
3 cloves garlic minced
1 carrot, diced
2 stalks celery, chopped
1 ½ cups green beans, trimmed and cut into bite-sized pieces
1 small zucchini, chopped or sliced
1 can kidney beans, drained and rinsed
1 Tablespoon Italian seasoning
3 bay leaves
4 cups vegetable broth
1 (796mL) jar/can crushed tomatoes (or passata)
3/4 cup dry macaroni
Chopped fresh basil, for topping (optional)
Grated fresh vegan parmesan, for topping

Dump all ingredients except for macaroni, basil and parmesan in Instant Pot. (I omitted the olive oil and it turned out just great!) Set to manual and pressure cook on high for 4 minutes. Instant Pot will take about 10 minutes to pre-heat and then the 4 minutes to cook. When complete, press cancel and do a quick release of the steam, waiting until the pressure gauge drops back down and the lid is safe to open.
Remove lid, stir soup and add macaroni, then replace lid. Let macaroni soak about 5 minutes (maybe more like 10 depending on the type of pasta you use.)
Remove lid again and stir. Discard the bay leaves. 
Serve in large bowls and top with fresh basil and vegan parmesan cheese. Enjoy!

Notes: 
Store the leftovers in the fridge for up to 5 days. Reheat on the stovetop or in the microwave for 2-3 minutes.  Freeze this recipe for up to 3 months. Microwave from frozen for 6-7 minutes or defrost in the fridge and reheat as normal.

Nutrition Information: (This info includes the olive oil, but if you omit it, the fat and calorie count will be less.)  Calories: 261kcal (13%) Carbohydrates: 42g (14%) Protein: 13g (26%) Fat: 6g (9%) Saturated Fat: 1g (6%) Polyunsaturated Fat: 1g Monounsaturated Fat: 4g Cholesterol: 1mg Sodium: 674mg (29%) Potassium: 789mg (23%) Fiber: 12g (50%) Sugar: 5g (6%) Vitamin A: 3550IU (71%) Vitamin C: 19mg (23%) Calcium: 130mg (13%) Iron: 4.1mg (23%)

Lemon Rice (6-cup Rice Cooker**)

Recipe from The Ultimate Rice Cooker Cookbook
Husband-Tested in Alice’s Kitchen
Makes 3-4 servings

I have to say that this was one of the best meals of the year 2022  in our household. I was going for the traditional black-eyed peas and greens to up our chances for a prosperous 2023.  I decided to give this Lemon Rice recipe a go and, man, oh man, was this a winner of a side dish!  We usually eat brown basmati rice because of the flavor and health benefits, but it was New Year’s Day after all.  

1 cup long grain white rice, such as basmati

1 ½ cups vegetable broth or No-Chicken Broth

Pinch of salt

1 large clove garlic, peeled

2 teaspoons freshly grated lemon zest

2 Tablespoons unsalted vegan butter

2 Tablespoons chopped fresh Italian parsley

Place the basmati rice in a fine strainer or bowl.  Rinse with cold water at least twice until the rinse water is clear.  Drain.

Place the rice in the rice cooker bowl.  Add the broth and salt.  Stir to combine.  Place the garlic clove in the center on top of the rice.  Close the cover and set for the regular cycle.

When the machine switches to the Keep Warm cycle, add the lemon zest, butter, and parsley; stir to combine.  Close the cover and let the rice steam for 10 minutes.  Fluff the rice with a wooden spoon or plastic rice paddle.  This rice will hold on Keep Warm for 1-2 hours.  Before serving, remove the garlic clove and discard.  Serve the rice hot.

**The rice can be prepared per package instructions on top of the stove or even in the Instant Pot, using broth and adding the garlic.  When the rice is cooked, add the zest, butter and parsley.

One-Pan Orzo with Tuna & Tomatoes

Servings 3
Recipe from Albert Bevia of Spain on a Fork 
Husband-Tested in Alice’s Kitchen

This is a lick-your-plate kind of dish.  So good!  

1 small onion
6 cloves garlic
12 black, kalamata, or green pitted olives (I used kalamata olives.)  
1 teaspoon sweet paprika 
14.5 oz can diced tomatoes 
1 cup orzo (Use whole-wheat, if you can find it.)
2 cups vegetable broth 
2 cans tuna in olive oil (5 oz each) (Save the olive oil for this recipe.)
Handful fresh parsley, finely chopped
Pinch sea salt
Dash black pepper

Add the vegetable broth into a sauce pan and heat with a high heat.
Heat a large fry pan with a medium heat.
Meanwhile, finely chop the onion, roughly chop the garlic, cut the olives in half, finely chop the parsley and drain the cans of tuna into a sieve with a bowl underneath. (You’ll be using the reserved olive oil for the next step.)
Add the olive oil from the canned tuna into the hot fry pan, immediately add in the onion and garlic, mix with the olive oil, after 3 minutes and the onion is translucent, add in the orzo, continue to mix, after 3 minutes and the orzo is lightly browned, add in the paprika, quickly mix together, then add in the canned diced tomatoes, season with sea salt & black pepper and add the black olives, mix together, then add in the hot broth, mix together, place a lid on the pan and lower to a low-medium heat, cook until the orzo is al dente. (check package instructions)
Once the orzo is cooked, remove the pan from the heat, add in the drained tuna and 2 Tablespoons of the finely chopped parsley, mix together until well mixed, sprinkle with more parsley.

Vegan White Chili (Instant Pot)

Recipe from Lori Rasmussen of My Quiet Kitchen 

Husband-Tested in Alice’s Kitchen
Yield: 6 servings

Who doesn't love chili on a cold day?  This one is not only vegan, but it's gluten-free and can be made without oil.  It's quite meaty and so tasty!  This is an Instant Pot recipe, but can be made on the stove top.  Soy curls have been a revelation to me.  I buy mine on Amazon, but you can also get them from Butler.

2 teaspoons olive oil, optional (Omit or sub water or broth for sautéing oil-free.)
2 medium onions, chopped
1 large green bell pepper, chopped
6 cloves garlic, minced
2 large jalapeños, stems and seeds removed, diced 
1 Tablespoon cumin
1 teaspoon chili powder
1 teaspoon mushroom powder blend, such as Trader Joe's umami seasoning (Substitute powdered dried mushroom + a pinch of salt)
½ teaspoon poultry seasoning
½ teaspoon oregano
4 cups vegetable broth
1 (4 oz) can diced green chiles
1 ⅓ cups TVP (textured vegetable protein) or 2 cups crumbled soy curls (Use your hands to break soy curls into smaller pieces.)
2 (15 oz) cans white beans, such as cannellini or great northern, rinsed and drained
2 cups corn kernels, thawed if using frozen (I used frozen roasted corn.)
1 teaspoon fine sea salt
Black pepper, to taste

¼ to ½ teaspoon liquid smoke, optional
½ cup coconut milk
1 Tablespoon nutritional yeast
1 teaspoon sea salt
2 teaspoons fresh lime juice

Optional Garnishes:
fresh lime juice; cilantro; diced avocado; pico de gallo

In a 6 quart or larger Instant Pot, add the oil, if using, to the insert and turn on the sauté function. Add the onion and cook for 5 minutes, stirring occasionally.
Add the bell pepper and garlic. Stirring frequently, cook for 1 to 2 minutes. Add the jalapenos, cumin, chili powder, mushroom powder, poultry seasoning, and oregano. Stir and cook for about 1 minute.
Add the vegetable broth, green chiles, TVP or soy curls, beans, corn, salt, and pepper. Stir to combine, then lock on the Instant Pot lid. Make sure the valve is set to sealing. Cook on high pressure for 4 minutes.
While the chili cooks, make the cashew milk. Combine water and cashews in a blender. Blend on high speed until smooth. Add nutritional yeast, if using, salt, and lime or vinegar. Blend again to combine.
When the Instant Pot beeps and the 4 minutes at high pressure are complete, carefully quick release the pressure, and remove the lid. Stir the cashew milk into the chili. Let rest for about 10 minutes, stirring occasionally. Taste and adjust seasonings adding lime juice, salt and pepper, and/or liquid smoke, if desired. The chili will thicken as it sits.  Leftover chili can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 2 months.
Calories: 318 calories per serving

White Miso Brothy Beans (Vegan)

Recipe from Tried and True Kylie Perrotti 

Husband-Tested in Alice's Kitchen

Makes 4 servings

It's such a simple dish with just a few ingredients and, yet, this soupy-stewy bean supper checked all the boxes for us, especially the husband.  I served it with some veggie broth sauteed bok choy drizzled with 1-Minute Sauce, grapes and farmers market bread toasted.  

2 teaspoons neutral cooking oil

2 shallots, peeled and quartered

4 Roma tomatoes, quartered

2 Tablespoons white miso paste

4 cups vegetable broth

2 (15 oz.) cans cannellini beans, drained and rinsed

1/2 cup fresh parsley, minced

Sea salt, to taste

Freshly ground pepper, to taste

1 Tablespoon fresh lemon juice

Heat the oil in a wide pot over medium heat.  Add the shallots and cook for 1 minute, just until they begin to sweat.

Place the tomatoes in an even layer in the pot.  Ensure they are on the cut sides and not on the skins.  Turn the heat to high and cook for 3-4 minutes or until the tomatoes and shallots begin to char.

Reduce heat to medium and add the miso paste into an open spot in the pot.  Mash it into the pot with a spoon.  Cook for 45 seconds until it begins to brown.  Pour in the vegetable broth and whisk the miso until it is completely combined.  Taste and season with salt and pepper.  

Add the beans and bring to a boil.  Boil for a few minutes until the broth reduces and thickens slightly.  Reduce the heat to low and simmer for 10 minutes.  Add the parsley and lemon juice and stir to combine.  

Nutritional Information:  251 calories; 42 g carbohydrates; 19 g protein; 4 g fat; 854 mg sodium; 12 g fiber; 4 g sugars; 19 mg vitamin C

Buffalo Soy Curl Wraps (Vegan)

Recipe from Dianne's Vegan Kitchen

Husband-Tested in Alice's Kitchen

Makes 4 Servings

We are a bit new to soy curls, but what we've experienced has been super. I buy soy curls from Amazon because I can't seem to find them anywhere locally. You can also purchase them directly from the Butler website. Soy curls must be stored in the fridge or freezer to prevent them from going rancid. The soy curls are very easy to prepare. Because they're dehydrated, they must have a soak in hot water for about 10 minutes before using.  After that, just drain and then squeeze out as much water as possible and then use in your favorite recipe. This delicious dinner using soy curls took all of 30 minutes to make.  Once you've made the Buffalo Soy Curls, you can serve them up the way you like.  We thought these wraps were delish!  The Vegan Ranch Dressing is also excellent.  It can be thinned out a bit to use as a salad dressing, if you wish.  Mine turned green because I used fresh herbs that I had on hand and blended them up with the rest of the dressing ingredients.  I think that these wraps would make party fare.  My husband doesn't like things too spicy, but these had just the perfect amount of kick to make us both happy.

For the Buffalo Soy Curls

4 ounces Butler Soy Curls** (half a package) 

2 cups hot water

1 teaspoon neutral-flavored oil (I omitted the oil and used a good non-stick skillet.)

¼ cup hot sauce such as Frank’s or Cholula

2 tablespoons vegetable stock

For the Wraps

½ cup Vegan Ranch Dressing (Recipe below)

4 10-inch whole grain or gluten-free tortillas or flatbread

2 cups shredded lettuce

2 Scallions (optional)

2 Small Tomatoes (optional)

Cucumber, cut into matchsticks (optional)

Quick Pickled Onions (optional)

INSTRUCTIONS

Re-constitute the soy curls by placing them in a bowl and pouring the hot water over them. Let them sit for about 15 minutes. Once they’ve softened, drain them, pressing out as much excess water as possible.

Heat a large pan over medium high heat, and add the oil and the soy curls. Cook, stirring often, until they begin to brown. This will take about 10 minutes or so.

Whisk together the hot sauce and the stock and add the mixture to the pan. Continue cooking the soy curls until most of the liquid has been absorbed, about 3 to 5 minutes

To make assemble the wraps, place the tortilla on a flat surface and spread on about 2 tablespoons of the Cashew Ranch.

Place a quarter of the cooked soy curls on each wrap, about an inch from the bottom edge and two inches from the sides. Top with ¼ cup of the shredded lettuce. Starting at the bottom, carefully roll the wrap, tucking in the sides as you go.

Repeat with the remaining tortillas.

Nutritional Information: 

Calories: 277

Vegan Ranch Dressing

1/2 cup raw cashews soaked for at least 2 hours, drained and rinsed

1/4 cup non-dairy milk (more if needed)

1 tablespoon lemon juice

1 tablespoon apple cider vinegar

1 garlic clove

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon sea salt

1 1/2 teaspoons fresh chives or dill

1 1/2 teaspoons fresh parsley

 

Place all of the ingredients except the fresh herbs in a high-speed blender or food processor and blend until smooth and creamy. If it’s too thick, add a little more non-dairy milk or a bit of water one teaspoon at a time. Pulse in the herbs.

Nutritional Information: 

2 Tablespoons = 54 Calories

**More Information About Butler Soy Curls

Soy Curl Ingredients:

Soy Curls™ are made from select, non-GMO, whole soybeans (Soy), grown without chemical pesticides.

Soy Curls™ are:

100% Natural

Contain the whole soybean

High in protein

Good source of fiber

Gluten-free

Vegan

Non-GMO - no chemical pesticides

Grown & made in the USA

0 trans fats

No sodium

No cholesterol

CHIP approved

Instant Pot Frijoles (Vegan)

Recipe from The Vegan Instant Pot by Nisha Vora

Husband-Tested in Alice's Kitchen

Makes about 7 cups

These are very good, perfect for meal prep. There's only a 15 minute quick soak of the dried beans.  This short soak will result in more evenly cooked beans with few split skins. They can be eaten in a nourish bowl along with brown rice, your favorite veggies, greens and 1-Minute Sauce for a delicious healthful dinner or serve the Frijoles in tacos or burritos.  The beans can be frozen for later.  

1 pound dried pinto beans (about 2 1/2 cups)

1 Tablespoon olive oil* (I used about 1/4 cup veggie broth instead for sautéing.)

1 medium yellow onion, diced

1 red bell pepper, diced

2 teaspoons kosher salt, plus more to taste

Freshly ground black pepper

1-2 jalapeño peppers, diced

4 cloves garlic, minced

4 cups low-sodium vegetable broth

1 Tablespoon chili powder

2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

1 1/2 teaspoons smoked paprika

1/4-1/2 teaspoon cayenne pepper (optional)

2 bay leaves

1 (14.5 ounce) can crushed fire-roasted tomatoes

1/2 cup fresh cilantro (optional)

Place the dried beans in a large bowl and cover with a generous amount of cold water.  Soak for 15 minutes.  Drain the beans in a colander and rinse with fresh water.

Select the Sauté setting on the Instant Pot.  When the pot has preheated, add the olive oil (or 2 Tablespoons veggie broth)  and sauté the onions and bell pepper.  Season with a bit of salt and pepper and cook for 4-5 minutes.  Add a bit more veggie broth (if using) to prevent the vegetables from sticking.  Add the jalapeños and garlic and cook for 1 minute, stirring frequently to prevent burning.  Select the Cancel setting.  

Add the soaked and drained pinto beans, vegetable broth, chili powder, cumin, oregano, smoked paprika, cayenne, bay leaves, 2 teaspoons salt and black pepper to taste.  Stir well to combine.  

Top the mixture with the crushed tomatoes but do not stir, but allow the tomatoes to sit on top.  (This prevents the tomatoes from blocking the Instant Pot's heat sensor and burning.) 

Secure the lid and set the Instant Pot pressure release to Sealing. Select the Bean/Chili  setting at High pressure and set the cook time to 50 minutes. 

Once the 50-minute timer has completed and beeps, allow a Natural Pressure Release. 

Open the pot, stir the beans, and discard the bay leaves.  Add the cilantro, if using, and taste for seasoning, adding more salt as needed.  

Nutritional Information: (1/2 cup serving) 132 calories; 0.7 g fat (0.1 g sat. fat); 0 mg cholesterol; 389 mg sodium; 23.7 carbohydrates; 5.9 g fiber; 2 g sugars; 7.9 g protein; 49 mg calcium; 2 mg iron; 512 mg potassium

Sweet Corn Polenta

Recipe from Erin Alderson of Naturally Ella

Husband-Tested in Alice's Kitchen

Makes 4 generous servings

This was a beautiful comforting meal on a chilly autumn day.  I used sweet corn (and garlic chives) from the farmers market, but I think frozen corn would work just fine.  

2 ears of sweet corn, shucked (or about 2 cups fresh sweet corn kernels)

2 Tablespoons unsalted butter

3 cups vegetable broth

1/2 teaspoon sea salt or kosher salt

1 1/2 cups shredded sharp cheddar cheese (Gruyere works as well.)

3/4 cup polenta

Fresh ground black pepper, to taste

3 Tablespoons fresh garlic chives, chives or scallions, chopped (optional)

Remove the kernels from the corn cobs.  Melt the butter in a large saucepan.  Saute the corn kernels for about 5 minutes.  Add the vegetable broth and salt. Bring to a boil.  Slowly add the polenta, stirring constantly.  Lower the heat to a simmer and cook the polenta, stirring frequently, until thick and bubbly, about 20 minutes or so. Turn off the heat and add the cheese, the pepper, and chives, if using.  Stir until the cheese is completely melted.  Serve along with 2 cups of your favorite baked beans and a nice green salad for a great comfort meal.

Instant Pot Rosemary and Garlic White Beans (Vegan)

Instant Pot Rosemary & Garlic White Beans served along with
Farro Salad with Beets & Carrots; Sauteed Broccolini with Garlic & Pine Nuts;
Cherry Tomatoes & Cucumbers drizzled with brown rice vinegar 

Recipe from The Vegan Instant Pot Cookbook by Nisha Vora

Husband-Tested in Alice’s Kitchen

Makes about 7 cups

I’ve been told that it’s rude to lick your plate, but golly gee!  These beans are THAT good! This recipe makes a big batch and ½ cup is considered a serving size, so you’ll have plenty to go around. 

1 lb. dried cannellini beans (2¼ to 2½ cups) (I used dried lima beans because I couldn’t find dried cannellini beans.)

2 Tablespoons olive oil

¾ cup diced shallots

2 Tablespoons fresh rosemary leaves, roughly chopped

10 cloves garlic, peeled and roughly chopped

3½ to 5½ cups low-sodium vegetable broth (Use the larger quantity if using un-soaked beans.)

2 bay leaves

1 Tablespoon dried oregano

2 ½ teaspoons kosher salt

½ teaspoon freshly cracked black pepper

½ cup fresh Italian flat-leaf parsley, finely chopped (optional)

If you have time to soak the beans, place them in a large bowl and cover with 8 cups cold water along with 1 Tablespoon kosher salt.  Swish around until the salt is dissolved.  Soak for 8 hours or overnight.  Drain and rinse the beans with fresh water.

Select the Sauté setting on the Instant Pot and after a few minutes, add the olive oil, followed by the shallots.  Cook until the shallots are staring to brown, about 2 minutes.  Add the rosemary and garlic and stir occasionally until the garlic is soft and lightly golden, about 1 – 1 ½ minutes.  Select the Cancel setting.

Add the drained beans, 3 ½ cups broth (5 ½ cups for un-soaked beans), bay leaves, oregano, salt and pepper, stirring well to combine.

Secure the lid and set the Pressure Release to Sealing.  Select the Bean/Chili setting at High Pressure and set the cook time to 9 minutes** for soaked beans (or 55 minutes for un-soaked beans.)

Once the timer has completed and beeps, allow a Natural Pressure Release.  Open the pot, stir the beans, and discard the bay leaves.  Taste for seasonings and adjust accordingly.  Transfer to a serving dish and garnish with chopped parsley, if desired.  Once cooled, store leftovers in a glass container or airtight storage container for 1 week.

**When making this again using lima beans instead of cannellini beans, I will set the timer for 7-8 minutes because mine came out just a bit on the too soft side.

Instant Pot White Bean Stew (Vegan)

Recipe from Rainbow Plant Life

Husband-Tested in Alice’s Kitchen

Make 4 generous servings

This stew is just delish and perfect to serve on a rainy day.  Good enough for company, in our opinion.

Stew:

12 oz. (340 g) dried white beans, such as cannellini or great northern beans, soaked overnight*

3 medium shallots, peeled and diced

4 cloves garlic, peeled and chopped

3 stalks celery, sliced

1 large or 2 small to medium Yukon gold potatoes, scrubbed, peeled and grated (I didn’t bother peeling the potatoes.)

3 cups vegetable broth

1 ½ teaspoons ground cumin

1 teaspoon sweet or hot paprika

Bouquet Garni: 2 bay leaves + a few sprigs of flat-leaf parsley + a few sprigs of thyme, tied tightly together with kitchen twine

1 ½ - 2 teaspoons kosher salt

Freshly ground black pepper, to taste

1 (14.5 oz.) can crushed tomatoes

3 Tablespoons tomato paste

Gremolata Topping:

1 large handful of Italian flat-leaf parsley (leaves and stems)

1 large clove garlic, peeled and left whole

1 small lemon

Coarse or flaky sea salt

For Serving: (optional)

Lemon wedges

Extra-virgin olive oil

Crusty whole grain bread, toasted**

Pour the soaked and drained beans into the inner lining of the Instant Pot.  Add the vegetable broth, shallots, garlic, celery, grated potatoes, cumin, paprika, the bouquet garni, salt and pepper.  Stir to combine.  Pour the crushed tomatoes and scoop the tomato paste on top of the other ingredients, but do not stir, allowing the tomatoes to sit on top.  (This prevents the tomatoes from the blocking the Instant Pot’s heat sensor and burning!)  Secure the lid and set the pressure release to Sealing. Select Pressure Cook setting at High pressure and set the cook time to 12 minutes.  When the time is up, press Cancel and allow a Natural Release.  While the stew is cooking, prepare the Gremolata Topping.  Roughly chop the parsley.  Using a Microplane, grate the garlic directly over the parsley and zest the lemon on top of this mixture, taking care not to zest the white pith of the lemon underneath the skin.  Mix the garlic and lemon zest into the parsley and chop until everything is finely minced.  Sprinkle with a bit of the coarse salt.  Set aside.  When the pressure has released and the pin has dropped, open the lid.  Taste for seasonings, adding more salt, if needed.  Fish out the bouquet garni and discard. Transfer the stew to bowls and top each bowl with some of the gremolata.  If desired, squeeze a little fresh lemon juice and drizzle with a bit of extra virgin olive oil over the stew.  Serve the whole grain toast.  Store the leftovers in the fridge for up to 4-5 days.

*To soak the beans, rinse them first.  Add them to a large bowl along with 1 ½ Tablespoons salt and enough water to cover the beans above 2 inches.  Stir until the salt has dissolved. Cover the bowl and leave it on the counter overnight.  The beans will swell during this time.  Drain and rinse the beans before using.

**To make Garlic Toast, lay slices of whole-grain bread on a cookie sheet.  Drizzle with a bit of olive oil.  Place the cookie sheet under the broiler.  Broil the bread until it’s toasty brown. Take the cookie sheet out of the oven and rub the raw garlic over the surface of the toast. Sprinkle with kosher salt (or sea salt) and freshly ground black pepper.  Flip the toast over to the other side and repeat the process.