Insta Pot For Plant-Based Diets: Yay Or Nay?

is insta pot ok for plant based diet cooking

The Instant Pot is a multi-function electric pressure cooker that can be used to cook a wide variety of plant-based meals. It is a popular kitchen appliance that combines the convenience of a crockpot with the power of a pressure cooker, reducing cooking time and the number of dirty pots. The Instant Pot can be used to cook legumes, whole grains, and vegetables, as well as soups, curries, and other one-pot meals. It is a handy tool for those following a plant-based diet as it eliminates the need for canned beans and allows for the preparation of healthy and tasty meals with minimal effort.

Characteristics Values
Cookware type Multi-function electric pressure cooker
Functions Pressure cook, sauté, steam, slow cook, ferment, bake, braise
Sizes 3-quart, 6-quart, 8-quart, 10-quart
Models Duo Nova, Duo, Duo Evo Plus
Recipe types Breakfast, dinner, sides, dessert, soups, curries, lentils, beans, rice, grains, vegetables
Health benefits Nutrients are preserved, vitamins are preserved, affordable

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Instant Pot for steaming, baking, and roasting vegetables

The Instant Pot is a versatile appliance that can be used for steaming, baking, and roasting vegetables, making it a convenient tool for those following a plant-based diet. Here are some tips and guidelines for using the Instant Pot for these cooking methods:

Steaming Vegetables

Steaming is a quick and convenient way to cook vegetables in the Instant Pot. Here are some steps and tips for steaming:

  • Add a cup of water to the Instant Pot and place the trivet or steamer basket inside.
  • Cut vegetables into equal-sized pieces to ensure even cooking.
  • Place the vegetables in the steamer basket, ensuring they don't touch the water at the bottom of the pot.
  • Seal the lid and set the timer according to the type of vegetable. For example, broccoli, carrots, and green beans can be steamed in 0 minutes (the time it takes for the pot to come to pressure).
  • After cooking, quick-release the pressure to prevent overcooking.
  • Season and serve the steamed vegetables.

Baking Vegetables

The Instant Pot is also great for baking vegetables, especially starchy ones like potatoes and squashes. Here are some tips for baking in the Instant Pot:

  • Wash and scrub the vegetables, and prick them with a fork to allow steam to escape.
  • Place the vegetables on the trivet or steamer rack inside the Instant Pot, adding a cup of water to the bottom of the pot.
  • Seal the lid and set the timer according to the type of vegetable. For example, sweet potatoes may take around 15 minutes, while potatoes may take 10-15 minutes.
  • Allow for a natural pressure release, then serve the baked vegetables with your favourite toppings or seasonings.

Roasting Vegetables

While the Instant Pot is not traditionally used for roasting, you can achieve similar results by combining steaming and sautéing. Here are some tips for "roasting" in the Instant Pot:

  • Cut your chosen vegetables into bite-sized pieces.
  • Place the steamer basket in the Instant Pot, adding a cup of water below.
  • Put the vegetables in the basket and seal the lid. Set the timer for 0 minutes, allowing the pot to come to pressure.
  • After the timer goes off, quick-release the pressure and remove the vegetables.
  • Sauté the steamed vegetables in a pan with some oil, butter, or seasoning of your choice until they develop a roasted texture and colour.

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Cooking whole grains, beans, and lentils

An Instapot is a great option for cooking plant-based meals. It is a versatile and convenient addition to a plant-based kitchen. Here is a guide to cooking whole grains, beans, and lentils in an Instapot.

Whole Grains

Whole grains such as rice, quinoa, farro, and oats are a great option for a plant-based diet. Here are some tips for cooking them in an Instapot:

  • Rinse the grains before cooking to remove any starch.
  • Use the right water to grain ratio. For example, for white rice, use a 1:1 ratio of water to rice with an extra splash. For brown rice, use a 1:1 ratio for a chewy texture or add a 1/4 cup of water for a softer texture.
  • Use the pressure cook function on high pressure for 4 minutes for white rice and 20 minutes for brown rice.
  • For quinoa, use a 1:1.25 grain to water ratio and cook on high pressure for 1 minute.

Beans

The Instapot is a great way to cook beans from scratch. Here are some tips:

  • Rinse and sort the beans before cooking to remove any rocks or debris.
  • Place 1 pound of dried beans with 8 cups of water in the Instapot.
  • Cook on high pressure for the desired time, depending on the type of bean. For example, black beans will take 30 minutes, while chickpeas will take 40 minutes.
  • Allow the pressure to release naturally for at least 20 minutes before doing a quick release.
  • Add a splash of apple cider vinegar and salt to the beans after cooking to enhance the flavour and make them easier to digest.

Lentils

The Instapot is also great for cooking lentils. Here are some tips:

  • No need to soak the lentils before cooking.
  • Use a ratio of 1 3/4 cups of liquid (water or vegetable broth) for 1 cup of lentils.
  • Add salt, pepper, and any desired seasonings such as bay leaves, cumin seeds, or dried chilli peppers.
  • Cook on high pressure for 6-8 minutes for al dente lentils or 10 minutes for softer lentils.
  • Allow a natural pressure release for 10 minutes, then manually release any remaining steam.

The Instapot is a convenient and efficient way to cook whole grains, beans, and lentils for a plant-based diet. With the right techniques and ratios, you can create delicious and healthy meals with ease.

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Making soups and curries

The Instant Pot is a versatile tool for cooking soups and curries, especially if you're short on time. It's a great way to cook rice, beans, lentils, potatoes, and stews faster than using a stove-top method. You can also use it to sauté onions, garlic, and ginger, which is a common first step in making curries.

Curries

The beauty of curries is that you can make them with whatever vegetables you have on hand. Here are some tips and tricks for making plant-based curries in your Instant Pot:

  • Sauté your spices, curry paste, and aromatics (like ginger and garlic) to release their flavours before adding other ingredients.
  • Use coconut milk for a creamy, rich curry. Be sure to use "lite" coconut milk, as full-fat can cause burning in the Instant Pot.
  • If you want to add potatoes or sweet potatoes, cut them into large pieces and add them just before pressure cooking.
  • For a plant-based curry, try a combination of vegetables like cauliflower, potatoes, carrots, onion, and garlic. You can also add in extra protein like chickpeas or lentils.
  • Garam masala, cumin seeds, and red curry paste are great spices to give your curry an authentic flavour.
  • If you want to add spinach, stir it in after cooking and let it sit for a few minutes before serving.

Soups

The Instant Pot is perfect for making hearty, healthy soups, and you can easily customise them based on what you have in your fridge. Here are some tips and recipe ideas for plant-based soups:

  • You can make soup with any combination of vegetables. Try carrots, celery, onion, potatoes, broccoli, tomatoes, and kale for a nutritious, tasty soup.
  • Use vegetable broth or water with bouillon cubes as your liquid base.
  • You can add grains like rice or barley, or legumes like lentils or beans, for extra protein and texture. If adding rice or pasta, increase the liquid and seasonings accordingly.
  • Sauté your aromatics (onion, garlic, etc.) first to build flavour.
  • Season your soup with herbs like oregano, thyme, and parsley, and spices like red pepper flakes.
  • If you're making a soup with potatoes, try using Yukon gold or russet potatoes for the best results.
  • You can also add in some plant-based protein like chickpeas, black beans, or white beans.

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Using vegetable broth instead of oil

Instant Pots are a great option for those following a plant-based diet. They can be used to steam, bake, and roast vegetables, as well as cook whole grains, lentils, and beans from scratch.

One way to enhance your plant-based cooking is by using vegetable broth instead of oil when sautéing onions or other ingredients. Vegetable broth can also be used in place of water to boost the flavour of grains.

Making your own vegetable broth is easy and allows you to control the amount of salt in your food. You can use fresh vegetables or vegetable scraps to make the broth, and an Instant Pot will make the process faster and more convenient. Here's how to do it:

Using an Instant Pot:

  • Chop your vegetables into large chunks. You can use a variety of vegetables, such as onion, celery, carrots, garlic, broccoli, tomatoes, mushrooms, and greens.
  • Place the vegetables in the Instant Pot along with water, black peppercorns, and optional salt.
  • Close the lid and pressure cook on high pressure for 15-30 minutes.
  • Allow for natural release (around 15-30 minutes), then turn the venting knob to release any remaining pressure.
  • Open the lid carefully and strain the broth through a large colander and then a fine-mesh strainer to remove all solids.
  • Store the broth in airtight containers in the refrigerator for up to 5 days or freeze for later use.

Stovetop Method:

  • Chop the vegetables into large chunks.
  • Sauté the onions in a large pot over medium-high heat until fragrant. Add the garlic and optional salt and cook for another 30 seconds.
  • Add the rest of the ingredients, including water, and bring to a boil. Gently stir to combine.
  • Simmer covered on low heat for about 1 hour. The longer you simmer, the more concentrated the broth will be.
  • Strain the broth through a large colander and then a fine-mesh strainer to remove all solids.
  • Store in airtight containers in the refrigerator for up to 5 days or freeze for later.

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The health benefits of using an Instant Pot for plant-based cooking

An Instant Pot is a multicooker that can slow cook and pressure cook. It is a great appliance for preparing plant-based meals. Here are some of the health benefits of using an Instant Pot for plant-based cooking:

Nutrient retention

The Instant Pot uses heat and steam for cooking, and surprisingly, it uses a lower temperature than other cooking methods such as grilling and roasting. This means that fewer nutrients and vitamins are lost during cooking. The pressure helps break down the fibre in the cell walls of vegetables, allowing the liquid to be absorbed, which makes the food easier to digest.

Quick and easy

The Instant Pot is a convenient and versatile addition to a plant-based kitchen. It can cook legumes and whole grains quickly, and it is also great for preparing vegetables, such as steaming broccoli, baking whole squashes, and roasting potatoes and carrots. It can also be used for cooking lentils, quinoa, and brown rice.

Affordable and eco-friendly

The Instant Pot is a more affordable option than buying canned beans, as you can cook dried beans from scratch in less than an hour. It is also more energy-efficient than other cooking methods, which is better for the environment.

Safe and non-toxic

The Instant Pot has more safety features than older pressure cookers, and it has to undergo stringent tests before being released on the market. The inside of the pot is made from stainless steel, which is non-corrosive and non-toxic. It will not add any chemicals to the food or flake like non-stick surfaces can.

Saves time and effort

The Instant Pot is very easy to use. You can sauté food, add ingredients, lock on the lid, set the time, and wait for the beeps to indicate that your food is ready. This saves time and effort, allowing you to focus on other tasks or activities.

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Frequently asked questions

The Insta Pot is a convenient, versatile, and affordable way to cook plant-based meals. It combines the functions of a crock pot and a pressure cooker, reducing cooking time and the number of dirty pots and pans. It is also great for cooking legumes and whole grains quickly and easily.

You can cook a wide variety of plant-based foods in an Insta Pot, including grains, beans, vegetables, soups, curries, stews, and desserts.

The Insta Pot can help retain nutrients in plant-based foods. It uses high heat and pressure to break down the cell walls of vegetables, making them easier to digest and allowing your body to absorb more nutrients.

It is important to follow well-written and tested recipes specifically designed for the Insta Pot. Be mindful of the fill lines and do not fill your pot more than halfway with foods that expand, such as beans and grains. You can cook multiple foods at once by using a trivet and heat-proof bowl. Also, be careful with tomatoes as they can burn at the bottom of the pot.

The 6-quart size is the most popular and is suitable for most needs. For beginners, the Duo Nova or Duo models are recommended. If you want extra features, the Duo Evo Plus model offers sous vide and bake settings, along with smart programs.

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