Contents

Instant Pot Vegetable Soup

Creamy Cauliflower and Broccoli Medley

Potato and Carrot Medley

Vegetable Lo Mein

Herb and Vegetable Brown Rice

Vegetarian Pad Thai

Instant Pot Carrots

Hibachi Mushroom Steak

Lemony Rice and Vegetable Soup

Instant Pot Broccoli

Vegan Jambalaya

Vegetables in Tomatoes

Vegetarian Mushroom Soup

Lemon Veggie Risotto

Miso-Glazed Eggplants

Creamy Asparagus

One-Pot Curried Butternut Squash

Instant Pot Maple Glazed Carrots

Steamed Asian Brussels Sprouts

Steamed Eggplant Salad

Spaghetti Squash

Korean Braised Potatoes

Cauliflower in Cashew Chipotle Sauce

Slow Cooked Veggie Enchilada Casserole

Bok Choy With Mushrooms

Instant Pot Roasted Root Vegetables

Mushroom Bourguignon

Aubergine Penne Arrabbiata

Green Beans Ala Trapanese

Indian Spinach

Aubergine Dip

Root Vegetable and Squash Stew

Veggie Tofu Instant Pot Stir Fry

Cauliflower Dhal

Farro, Cauliflower, And Asparagus Salad

Potato and White Bean

Curried Cauliflower, Potatoes, And Chickpeas

Italian Chickpea Stew with Basil

Instant Pot Chana Masala and Kale

Instant Pot Hoppin John

Instant Pot Spicy Black Bean Soup

Mexican Black Beans

Vegetarian Cacciatore With White Beans

Three-Bean Chili

Instant Pot Red Beans and Rice Soup

Creamy White Bean and Spinach

White Beans with Tomatillos

Vegetarian One Pot Barbecued Beans

Rice and Bean Casserole

Vegetarian Borracho Beans

Black Bean, Zucchini, And Rice

Vegetarian Navy Bean Soup

Vegetarian Louisiana-Style Red Beans and Rice

Three Bean Curry

Wonton Soup with Mushroom “Meatballs”

Miso Tahini Squash Soup

Maitake Mushrooms in Soy Broth

Purple Sweet Potato Soup

Thai Coconut, Broccoli, And Coriander Soup

3-Ingredient Tomato Soup

Celery Root and Carrot Soup

Cauliflower Leek Soup

Chunky Tomato-Red Pepper Soup

Easy Veggie Soup

Hearty Winter Vegetable Soup

Zanzibar Carrot and Tomato Soup

French Onion Soup

Miso Spinach Mushroom Soup

Vegan Turmeric Detox Soup

Curried Cauliflower and Potato Soup

Winter Veggie Curry

Spicy Vegetarian Cabbage Soup

Moroccan Carrot Soup

Celery Root Soup

Clear Mushroom Broth

Instant Pot Loaded Potato Soup

Vegetarian Red Borscht Soup

Cabbage, Potato, And Tomato Soup

Chunky Creamy Asparagus Soup

Italian Pasta and Beans

Pasta Mediterranean Style

Penne Pesto

Lemon-Avocado Sauce on Spaghetti

Simple and Creamy Alfredo Fettuccine

Stuffed Vegetarian Pasta Shells

Mushroom Bolognese

Penne Anti-Pasto

Fresh Tomato and Basil Pasta

Fresh Tomato ‘n Pesto Pasta

Creamy Mac and Cheese

Mushroom Stroganoff

Creole Pasta

Pasta Florentine

Kale Pasta Pesto

Simple Lemony Pasta

Lentil ‘n Pasta in Cilantro Sauce

Creamy Asparagus & Pasta Soup

Vegetarian Noodle Soup

Easy Tom Yum Glass Noodle Soup

Coconut Thai Noodle Soup

Spanish Soup with Pasta

Sweet Potato ‘n Pasta Cuban Soup

Rotini and Veggie Salad

Orzo Salad Greek Style

Noodle Salad Thai Style

Warm Pasta Freda

Spicy Mac Salad

Bow-Tie Southwest Salad

Tortellini ‘n Spinach Salad

Pasta ‘n Arugula Italian Salad

Traditional Baked Eggs in Instant Pot

Instant Pot Yogurt

Quick and Easy Instant Pot Egg Frittata

Instant Pot Cauliflower and Cheddar Frittata

Spinach Frittata

Frittata Provencal

Eggs in Cups

Egg Muffins in Instant Pot

Sous Vide Eggs

Egg Custard

Eggs in Marinara Sauce

Poblano Cheese Frittata

Deviled Eggs

Orzo Soup with Eggs

Hard Boiled Egg Loaf

Easy Shakshuka

Pepperoni and Potato Frittata

Eggs with Zucchini

Dukkha Baked Eggs with Silverbeets

Chives and Egg Casserole

Parmesan and Spinach Eggs

Egg Masala

Savory Tomatoes and Eggs

Kale and Apple Frittata

Mexican Eggs with Hash

Chinese Tea Eggs

Eggs En Cocotte

Overnight Frittata Casserole

Instant Pot Egg Biryani

Instant Pot Mexican Queso

Porridge with Coconut and Dates

Fried Rice made of Quinoa

Cilantro Flavored Quinoa

Speedy Veggie‘n Quinoa

Your Basic Quinoa in Instant Pot

Porridge out of Buckwheat

Goat Cheese & Spinach Risotto

Butternut Squash Risotto

Asparagus Risotto

Cheesy-Peasy Risotto

Shiitake‘n Cremini Mushroom Risotto

Broccoli-Carrot Rice

Japanese Style Fried Rice

Spanish Style Rice

Cilantro-Lime Rice

Blueberries and Oats

Oatmeal Coffee Cake

Cornmeal Porridge Jamaican Style

Spicy Black Beans & Brown Rice Salad

Spicy Quinoa Salad Thai Style

Carrot Cake Oatmeal

Instant Pot Baked Apples

Overnight Pineapple Jam

Sweetened Rhubarb

Sweet Rice Pudding

Instant Pot Crème Brulee

Grapefruit Cheesecake

Cobbler

Gingerbread Pudding

Easy Apple Cinnamon

Cinnamon Blondie Pecan Bars

Steamed Choco Cake

Steamed Vanilla Cake

Instant Pot Mocha Pudding

Choco Lava Cake

Instant Pot Dulce De Leche

Key Lime Pie

Coconut Tapioca

Sugared Plantains

Instant Pot Vegetable Soup

Prep time: 10 minutes, Cook time: 19 minutes; Serves 8

Ingredients:

- 1 teaspoon canola oil

- 1 onion, diced

- 2 teaspoons minced garlic

- 2 teaspoons Italian seasoning mix

- 1-pound potatoes, chopped

- 3 large carrots, peeled and chopped

- 2 celery ribs, sliced

- 1 ½ cups fire-roasted diced tomatoes

- 1 cup green beans

- salt and pepper to taste

- 6 cups vegetable broth

- 1 cup spinach

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion and garlic for 30 seconds until fragrant.

3. Add in the Italian seasoning mix and stir for another 30 seconds.

4. Add the potatoes, carrots, celery, tomatoes, and beans. Season with salt and pepper to taste.

5. Pour in the broth.

6. Close the lid and set the vent to the Sealing position.

7. Press the Pressure Cooker or Manual button and cook on high. Adjust the cooking time to 15 minutes.

8. Do quick pressure release. Once the lid is open, press the Sauté button and stir in the spinach. Continue cooking for 3 minutes.

Nutrition Facts Per Serving:

Calories 101, Total Fat 1g, Saturated Fat 0g, Total Carbs 17g, Net Carbs 14g, Protein 6g, Sugar: 3g, Fiber: 3g, Sodium: 743mg, Potassium: 566mg, Phosphorus: 213mg

Creamy Cauliflower and Broccoli Medley

Prep time: 5 minutes, Cook time: 5 minutes; Serves 8

Ingredients:

- 2 pounds bag of cauliflower and broccoli florets mix

- 1 can coconut milk

- Zest of 1 lemon

- Juice from ½ lemon

- ¼ teaspoon garlic powder

- ¼ teaspoon oregano

- ¼ teaspoon dried parsley

- ¼ teaspoon dried basil

- 1/8 teaspoon onion powder

- salt and pepper to taste

Instructions:

1. Place all ingredients in the Instant Pot.

2. Stir to combine everything.

3. Close the lid and set the vent to the Sealing Position.

4. Press the Pressure Cooker or Manual button and cook on high. Adjust the cooking time to 5 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 32, Total Fat 0.6g, Saturated Fat 0g, Total Carbs 5g, Net Carbs 2g, Protein 4g, Sugar: 1g, Fiber:3 g, Sodium: 65mg, Potassium: 299mg, Phosphorus: 89mg

Potato and Carrot Medley

Prep time: 10 minutes, Cook time: 19 minutes; Serves 6

Ingredients:

- 2 tablespoons extra virgin olive oil

- 1 onion, chopped

- 3 cloves of garlic, minced

- 4 pounds Yukon potatoes, cut into chunks

- 2 pounds carrots, sliced

- 1 teaspoon Italian seasoning mix

- salt and pepper to taste

- 1 ½ cup vegetable broth

- Fresh parsley for garnish

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion and garlic. Stir for 30 seconds until fragrant.

3. Stir in the potatoes and carrots. Season with salt, pepper, and Italian seasoning mix. Stir for 3 minutes.

4. Add in the broth.

5. Close the lid and set the vent to the Sealing position.

6. Press the Pressure Cooker or Manual button and cook on high. Adjust the cooking time to 15 minutes.

7. Do natural pressure release.

8. Once the lid is open, garnish with parsley before serving.

Nutrition Facts Per Serving:

Calories 341, Total Fat 4g, Saturated Fat 0.8g, Total Carbs 71g, Net Carbs 60g, Protein 9g, Sugar: 11g, Fiber: 11g, Sodium: 354mg, Potassium: 1810mg, Phosphorus: 242mg

Vegetable Lo Mein

Prep time: 10 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 8 ounces spaghetti noodles

- 2 cups vegetable broth

- 1 teaspoon sesame oil

- 1 teaspoon ginger paste

- 1 teaspoon minced garlic

- 1 tablespoon soy sauce

- 1 tablespoon vinegar

- 1 teaspoon red chili paste

- 1 teaspoon brown sugar

- 1 teaspoon coconut oil

- ½ cup carrots, thinly sliced

- ½ cup cabbages, thinly sliced

- ½ cup broccoli florets

- salt and pepper to taste

- ½ cup green scallions

- Toasted sesame seeds for garnish

Instructions:

1. Place the spaghetti noodles and vegetable broth in the Instant Pot.

2. Close the lid and set the vent to the Sealing position. Press the Pressure Cook or Manual button and adjust the cooking time to 8 minutes. Do quick pressure release and drain the noodles. Set the noodles aside to cool.

3. Meanwhile, mix together the sesame oil, ginger paste, garlic, soy sauce, vinegar, chili pasta, and brown sugar. Set aside.

4. Clean the inner pot and place in the Instant Pot.

5. Press the Sauté button and heat the oil. Sauté the carrots, cabbages and broccoli florets. Season with salt and pepper to taste. Stir for 3 minutes.

6. Add in the noodles and the sauce prepared earlier.

7. Toss to coat the noodles and vegetables.

8. Press the Cancel button to turn off the cooking.

9. Garnish with scallions and sesame seeds before serving.

Nutrition Facts Per Serving:

Calories 120, Total Fat 3g, Saturated Fat 1g, Total Carbs 20g, Net Carbs 16g, Protein 4g, Sugar: 3g, Fiber: 4g, Sodium: 75mg, Potassium: 155mg, Phosphorus: 74mg

Herb and Vegetable Brown Rice

Prep time: 10 minutes, Cook time: 25 minutes; Serves 6

Ingredients:

- 1 ½ tablespoon olive oil

- 1 cup onion, chopped

- 4 cloves of garlic, minced

- ½ cup red bell pepper, chopped

- ½ cup celery, chopped

- ¼ teaspoon dried oregano

- 1 ½ cup long grain brown rice

- 1 ¾ cup water

- salt and pepper to taste

- ½ cup fresh parsley, minced

Instructions:

1. Press the Sauté button on the Instant Pot and heat the olive oil. Sauté the onion and garlic until fragrant. Stir in the bell pepper, celery, and oregano for 2 minutes until the celery has wilted.

2. Stir in the brown rice, water, salt and pepper. Stir everything to combine.

3. Press the Rice button and cook using the pre-set cooking time. Do natural pressure release.

4. Once the lid is open, fluff the rice and garnish with chopped parsley.

Nutrition Facts Per Serving:

Calories 233, Total Fat 6g, Saturated Fat 1g, Total Carbs 40g, Net Carbs 37g, Protein 6g, Sugar: 2g, Fiber: 3g, Sodium: 35mg, Potassium: 242mg, Phosphorus: 181mg

Vegetarian Pad Thai

Prep time: 10 minutes, Cook time: 9 minutes; Serves 4

Ingredients:

- ½ cup soy sauce

- 1 tablespoon fresh lime juice

- 2 tablespoons rice wine vinegar

- 3 tablespoons coconut aminos

- 1/3 cup granulated sugar

- 1 tablespoon vegetable oil

- 12 ounces extra-firm tofu, sliced

- 1 onion, chopped

- 1 clove garlic, minced

- 10 ounces Pad Thai rice noodles

- 2 cups vegetable stock

- 2 tablespoons shredded radish

- 1 cup bean sprouts

- 1 medium carrot, peeled and shredded

- ¼ cup unsalted peanuts, roasted

- 3 scallions, chopped

- 1 medium lime, cut into wedges

Instructions:

1. In a mixing bowl, combine the soy sauce, lime juice, wine vinegar, coconut aminos, and sugar. Set aside.

2. Press the Sauté button on the Instant Pot and heat the olive. Brown the tofu for 3 minutes on each side. Set aside.

3. Sauté the onion and garlic for 30 seconds until fragrant.

4. Add the rice noodles, tofu, and vegetable stock. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cooker or Manual button and adjust the cooking time to 6 minutes.

6. Do quick pressure release. Once the lid is open, drain the noodles and set aside.

7. Place the noodles in bowls and top with radish, bean sprouts, carrots, peanuts, scallions, and lime wedges.

8. Drizzle with the prepared sauce.

Nutrition Facts Per Serving:

Calories 559, Total Fat 12g, Saturated Fat 4g, Total Carbs 93g, Net Carbs g, Protein 17g, Sugar: 23g, Fiber: 4g, Sodium: 432mg, Potassium: 521mg, Phosphorus: 125mg

Instant Pot Carrots

Prep time: 5 minutes, Cook time: 8 minutes; Serves 4

Ingredients:

- 2 pounds fresh carrots, cut into thick strips

- 1 cup water

- 1 tablespoon olive oil

- 1 teaspoon fresh thyme

- Salt and pepper to taste

Instructions:

1. Place the carrots and water in the Instant Pot.

2. Lock the lid and set the vent to the Sealing position.

3. Press the Pressure Cooker or Manual button and adjust the cooking time to 5 minutes.

4. Once the timer end, do quick pressure release and drain the carrots.

5. Clean the inner pot.

6. Press the Sauté button and heat the oil. Stir in the thyme to toast and add in the carrots, seasoning with salt and pepper. Stir fry for 3 minutes.

7. Serve warm and enjoy.

Nutrition Facts Per Serving:

Calories 109, Total Fat 4g, Saturated Fat 0.5g, Total Carbs 19g, Net Carbs 12g, Protein 2g, Sugar: 8g, Fiber: 7g, Sodium: 132mg, Potassium: 534mg, Phosphorus: 68mg

Hibachi Mushroom Steak

Prep time: minutes, Cook time: minutes; Serves 2

Ingredients:

- 1/3 cup soy sauce

- 2 tablespoons white vinegar

- 1 tablespoon grated ginger

- 1 tablespoon minced garlic

- 1-pound large chestnut mushrooms, stems removed

- 1 zucchini, sliced in rounds

- 1 yellow onion.

- 1 tablespoon granulated sugar

- Salt and pepper to taste

Instructions:

1. Place all ingredients in a bowl and allow ingredients to marinate in the fridge for at least 30 minutes.

2. Pour in the Instant Pot all ingredients.

3. Close the lid and set the vent to the Sealing position.

4. Press the Pressure Cook or Manual button and cook on high. Adjust the cooking time to 5 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 208, Total Fat 8g, Saturated Fat 2g, Total Carbs 26g, Net Carbs 22g, Protein 11g, Sugar: 18g, Fiber: 4g, Sodium: 650mg, Potassium: 950mg, Phosphorus: 265mg

Lemony Rice and Vegetable Soup

Prep time: 10 minutes, Cook time: 20 minutes; Serves 4

Ingredients:

- 1 tablespoon extra-virgin olive oil

- 1 yellow onion, chopped

- 2 cloves of garlic, minced

- 2 large carrots, diced

- 2 stalks celery, diced

- ½ large fennel bulb, diced

- ½ teaspoon ground cumin

- 1 cup brown basmati rice

- 2 handful spinach

- 6 cups vegetable broth

- salt and pepper to taste

- 4 tablespoons fresh lemon juice

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion and garlic for 30 seconds until fragrant.

3. Stir in the carrots, celery, fennel, and cumin. Stir for 2 minutes until the vegetables are wilted.

4. Add in the rice, spinach, and broth. Season with salt and pepper to taste.

5. Stir the ingredients until well-combined.

6. Close the lid and set the vent to the Sealing position.

7. Press the Rice button and cook using the preset cooking time.

8. Do natural pressure release.

9. Once the lid is open, drizzle with lemon juice then fluff the rice.

Nutrition Facts Per Serving:

Calories 245, Total Fat 5g, Saturated Fat 0.8g, Total Carbs 45g, Net Carbs 41g, Protein 5g, Sugar: 5g, Fiber: 4g, Sodium: 84mg, Potassium: 418mg, Phosphorus: 196mg

Instant Pot Broccoli

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 2 heads broccoli, cut into florets

- 2 tablespoons coconut oil

- salt and pepper to taste

- 3 tablespoons nutritional yeast

Instructions:

1. Pour a cup of water in the Instant Pot and place a steamer basket or trivet.

2. Place the broccoli florets in the steamer basket.

3. Close the lid and set the vent to the Sealing position.

4. Press the Steam button and cook for 10 minutes.

5. Do quick pressure release.

6. Once the lid is open, take the broccoli out and place in a bowl.

7. Drizzle with oil and season with salt, pepper, and nutritional yeast.

8. Toss to combine everything.

Nutrition Facts Per Serving:

Calories 88, Total Fat 7g, Saturated Fat 4g, Total Carbs 3g, Net Carbs 2g, Protein 4g, Sugar: 0.3g, Fiber: 1g, Sodium: 406mg, Potassium: 323mg, Phosphorus: 29mg

Vegan Jambalaya

Prep time: 10 minutes, Cook time: 25 minutes; Serves 4

Ingredients:

- 1 tablespoon oil

- 1 onion, diced

- 1 green bell pepper, seeded and diced

- 3 ribs of celery, diced

- 4 cloves of garlic, minced

- 1 ½ cup long grain white rice

- 1 can small diced tomatoes

- 1 tablespoon Cajun seasoning

- 2 teaspoons smoked paprika

- 3 cups vegetable broth

- ¼ cup chopped parsley

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion, green bell pepper, celery, and garlic. Stir for 2 minutes until fragrant.

3. Add in the rest of the ingredients and give a good stir.

4. Close the lid and set the vent to the Sealing position.

5. Press the Rice button and cook on low pressure.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 319, Total Fat 4g, Saturated Fat 0.7g, Total Carbs 63g, Net Carbs 60g, Protein 6g, Sugar: 3g, Fiber: 3g, Sodium: 165mg, Potassium: 293mg, Phosphorus: 109mg

Vegetables in Tomatoes

Prep time: 5 minutes, Cook time: 24 minutes; Serves 4

Ingredients:

- 1 tablespoon olive oil

- 2 cloves of garlic

- 1 large onion, chopped

- 1 cup diced carrots

- ½ cup peas

- 32 ounces vegetable broth

- 1 cup broccoli florets

- 1 14-ounce can dice tomatoes

- 2 tablespoons fresh basil

- 3 cups water

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the garlic and onion until fragrant for 30 seconds or until fragrant.

2. Stir in the carrots and peas and stir for 2 minutes.

3. Add in the rest of the ingredients. Give a good stir.

4. Close the lid and set the vent to the Sealing position.

5. Press the Broth/Soup button and cook on high. Adjust the cooking time to 20 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 77, Total Fat 4g, Saturated Fat 0.5g, Total Carbs 10g, Net Carbs 6g, Protein 2g, Sugar: 6g, Fiber: 4g, Sodium: 142mg, Potassium: 363mg, Phosphorus: 48mg

Vegetarian Mushroom Soup

Prep time: 5 minutes, Cook time: 6 minutes; Serves 4

Ingredients:

- 8 ounces sliced cremini mushrooms

- 1 cup frozen peas

- 1 onion, chopped

- 1 14-ounce diced tomatoes

- ½ cup water

- ½ teaspoon ground cumin

- 1 ½ cup coconut milk

- 1 tablespoon grated ginger

- salt to taste

- 1 tablespoon sugar

- ½ cup cilantro, chopped

Instructions:

1. In the Instant Pot, combine the mushrooms, peas, onions, tomatoes, water, cumin, coconut milk, and ginger. Season with salt, and sugar.

2. Close the lid and set the vent to the Sealing position. Press the Pressure Cook or Manual button and adjust the cooking time to 6 minutes.

3. Do natural pressure release.

4. Once the lid is open, stir in the cilantro before serving.

Nutrition Facts Per Serving:

Calories 240, Total Fat 7g, Saturated Fat 5g, Total Carbs 35g, Net Carbs 28g, Protein 12g, Sugar: 13g, Fiber: 7g, Sodium: 440mg, Potassium: 930mg, Phosphorus: 310mg

Lemon Veggie Risotto

Prep time: 10 minutes, Cook time: 25 minutes; Serves 4

Ingredients:

- 1 bunch asparagus, sliced thin

- 1 cup broccoli, florets

- 1 cup fresh peas

- 1 tablespoon + 2 tablespoons olive oil

- 1 onion, diced

- 1 cup leek, diced

- 2 garlic, cloves

- salt and pepper to taste

- 1 teaspoon fresh thyme

- 1 ½ cups arborio rice

- 4 cups vegetable broth

- 1 cup spinach

- ½ bunch chives, chopped

- ¼ teaspoon red pepper flakes

- 1 teaspoon lemon zest

- 2 tablespoons lemon juice

Instructions:

1. Preheat the oven to 4000F and line a baking sheet with parchment paper. To the baking sheet, add the asparagus, broccoli, and peas. Drizzle with oil and place in the oven for 20 minutes until the vegetables are tender. Set aside.

2. In the Instant Pot, press the Sauté button and heat the remaining oil. Sauté the onion, leeks, and garlic for 30 seconds or until fragrant.

3. Add rice and continue stirring for 2 minutes until lightly toasted.

4. Stir in the broth and season with salt and pepper.

5. Press the Cancel button and close the lid. Make sure that the vent is set to the Sealing position.

6. Press the Pressure Cook or Manual button and cook on high for 7 minutes.

7. Once the timer sets off, do quick pressure release.

8. Once the lid is open, press the Sauté button and add the rest of the ingredients including the toasted vegetables.

9. Serve warm.

Nutrition Facts Per Serving:

Calories 204, Total Fat 13g, Saturated Fat 2g, Total Carbs 30g, Net Carbs 19g, Protein 7g, Sugar: 3g, Fiber: 11g, Sodium: 18mg, Potassium: 827mg, Phosphorus: 774mg

Miso-Glazed Eggplants

Prep time: 5 minutes, Cook time: 5 minutes; Serves 2

Ingredients:

- 4 medium eggplants, sliced into 1-inch pieces

- 2 cloves garlic, minced

- 1 teaspoon miso paste

- 1 teaspoon brown sugar

- 1 teaspoon soy sauce

- 1 teaspoon sesame oil

- Salt and pepper to taste

- 1 teaspoon toasted sesame seed

Instructions:

1. Place all ingredients except for the toasted sesame seeds in the Instant Pot and give a good stir.

2. Close the lid and set the vent to the Sealing position.

3. Press the Pressure Cook or Manual button. Adjust the cooking time to 5 minutes.

4. Do natural pressure release.

5. Garnish with sesame seeds before serving.

Nutrition Facts Per Serving:

Calories 324, Total Fat 6g, Saturated Fat 1g, Total Carbs 68g, Net Carbs 35g, Protein 12g, Sugar: 41g, Fiber: 33g, Sodium: 117mg, Potassium: 2540mg, Phosphorus: 286mg

Creamy Asparagus

Prep time: 5 minutes, Cook time: 8 minutes; Serves 4

Ingredients:

- 2 tablespoons olive oil

- 2 shallots, minced

- 2 tablespoon chives

- 12 ounces asparagus, trimmed and quartered

- salt and pepper to taste

- 1 cup water

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the shallots for a minute until translucent.

3. Add the chives and asparagus. Season with salt and pepper to taste.

4. Add the rest of the ingredients.

5. Close the lid and set the vent to the Sealing position.

6. Press the Pressure Cook or Manual button and adjust the cooking time to 5 minutes.

7. Do quick pressure release.

8. Once the lid is open, pour contents in a blender and pulse until smooth.

Nutrition Facts Per Serving:

Calories 77, Total Fat 7g, Saturated Fat 1g, Total Carbs 3g, Net Carbs 1g, Protein 2g, Sugar: 2g, Fiber: 2g, Sodium: 2mg, Potassium: 176mg, Phosphorus: 45mg

One-Pot Curried Butternut Squash

Prep time: 5 minutes, Cook time: 5 minutes; Serves 4

Ingredients:

- 1 14-ounce coconut milk

- 1 1-inch ginger, sliced

- 1 onion, minced

- 2 cloves garlic, minced

- ½ butternut squash, peeled and sliced

- 1 tablespoon turmeric powder

- 1 tablespoon garam masala powder

- 2 tablespoons lemon juice

- salt and pepper to taste

Instructions:

1. Place all ingredients in the Instant Pot. Give a good stir.

2. Close the lid and set the vent to the Sealing Position.

3. Press the Pressure Cook or Manual button.

4. Adjust the cooking time to 5 minutes.

5. Once the timer sets off, do natural pressure release.

Nutrition Facts Per Serving:

Calories 42, Total Fat 0.3g, Saturated Fat 0g, Total Carbs 9g, Net Carbs 7g, Protein 1g, Sugar: 4g, Fiber: 2g, Sodium: 106mg, Potassium: 354mg, Phosphorus: 38mg

Instant Pot Maple Glazed Carrots

Prep time: 5 minutes, Cook time: 8 minutes; Serves 4

Ingredients:

- 1 cup water

- 2 large carrots, peeled and julienned

- 1 tablespoon oil

- 1 clove garlic, minced

- 1 shallot, minced

- ¼ cup maple syrup

- Salt and pepper to taste

Instructions:

1. Pour water into the Instant Pot and place trivet or steamer basket inside.

2. Place carrots in the steamer basket.

3. Close the lid and set the vent to the Sealing position.

4. Press the Steam button and cook for 5 minutes.

5. Do quick pressure release. Remove the carrots from the steamer basket then set aside. Clean the inner pot.

6. Press the Sauté button on the Instant Pot and heat the oil.

7. Sauté the garlic and shallots.

8. Stir in the steamed carrots and maple syrup.

9. Stir for 2 minutes. Season with pepper and salt.

10. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 97, Total Fat 4g, Saturated Fat 0.5g, Total Carbs 17g, Net Carbs 16g, Protein 0.4g, Sugar: 14g, Fiber: 1g, Sodium: 27mg, Potassium: 160mg, Phosphorus: 14mg

Steamed Asian Brussels Sprouts

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1 cup water

- 2 tablespoons sesame oil

- 4 teaspoons soy sauce

- 2 teaspoon rice vinegar

- 1 ½ cups Brussels sprouts, thinly sliced

- salt to taste

- 2 tablespoons chopped peanuts, toasted

Instructions:

1. Pour water in the Instant Pot and place a steamer basket or trivet inside.

2. In a heat-proof dish, mix all ingredients except for the peanuts. Toss to coat the Brussels sprouts with the ingredients.

3. Place the dish with the Brussels sprouts on the trivet.

4. Close the lid and set the vent to the Sealing position.

5. Press the Steam button and cook for 10 minutes.

6. Do natural pressure release to open the lid.

7. Garnish with toasted peanuts before serving.

Nutrition Facts Per Serving:

Calories 137, Total Fat 11g, Saturated Fat 2g, Total Carbs 8g, Net Carbs 6g, Protein 4g, Sugar: 3g, Fiber: 2g, Sodium: 137mg, Potassium: 205mg, Phosphorus: 63mg

Steamed Eggplant Salad

Prep time: minutes, Cook time: minutes; Serves 2

Ingredients:

- 1 cup water

- 4 medium-sized Chinese eggplants

- ½ cup chopped tomatoes

- 1 red onions, chopped

- 1 tablespoon grated ginger

- Juice from ½ lemon, freshly squeezed

- 1 tablespoon chopped green onions

- salt and pepper to taste

Instructions:

1. Pour water in the Instant Pot and place a steamer basket or trivet inside.

2. Place the Chinese eggplants on the basket.

3. Close the lid and set the vent to the Sealing position.

4. Press the Steam button. Cook for 10 minutes.

5. Do natural pressure release.

6. Once the lid is open, take the eggplants out and allow to cool.

7. Once cool, shred with two forks. Place in a bowl and add the rest of the ingredients.

Nutrition Facts Per Serving:

Calories 309, Total Fat 2g, Saturated Fat 0.5g, Total Carbs 73g, Net Carbs 39g, Protein 12g, Sugar: 42g, Fiber: 34g, Sodium: 27mg, Potassium: 2708mg, Phosphorus: 291mg

Spaghetti Squash

Prep time: 5 minutes, Cook time: 10 minutes; Serves 2

Ingredients:

- 1 cup water

- 1 spaghetti squash, cut lengthwise and seeds removed

- Salt and pepper to taste

Instructions:

1. Pour water in the Instant Pot and place a steamer basket or trivet inside.

2. Season the spaghetti squash with salt and pepper.

3. Place on the steamer basket.

4. Close the lid and set the vent to the Sealing position.

5. Press the Steam button cook for 10 minutes.

6. Do natural pressure release.

7. Once the lid is open, remove the squash and fluff using fork.

Nutrition Facts Per Serving:

Calories 9, Total Fat 0.05g, Saturated Fat 0g, Total Carbs 2g, Net Carbs 1.7g, Protein 0.5g, Sugar: 1g, Fiber: 0.3g, Sodium: 4mg, Potassium: 77mg, Phosphorus: 10mg

Korean Braised Potatoes

Prep time: 5 minutes, Cook time: 30 minutes; Serves 4

Ingredients:

- 1-pound baby potatoes, scrubbed clean

- 3 tablespoons soy sauce

- 2 tablespoons sugar

- 3 cloves garlic, minced

- 1 cup water

- Sesame seeds for garnish

Instructions:

1. Place all ingredients except for the sesame seeds in the Instant Pot.

2. Close the lid and set the vent to the Sealing position.

3. Press the Meat/Stew button and adjust the time to 20 minutes.

4. Once the timer sets off, do quick pressure release to open the lid.

5. Once the lid is open, press the Sauté button and allow the sauce to simmer until it has reduced to a glaze. Stir constantly.

6. Garnish with sesame seeds before serving.

Nutrition Facts Per Serving:

Calories 141, Total Fat 2g, Saturated Fat 0.4g, Total Carbs 28g, Net Carbs 25g, Protein 3g, Sugar: 7g, Fiber: 3g, Sodium: 188mg, Potassium: 518mg, Phosphorus: 83mg

Cauliflower in Cashew Chipotle Sauce

Prep time: 5 minutes, Cook time: 6 minutes; Serves 4

Ingredients:

- 1 cup cashew nut, soaked overnight and drained

- 3 tablespoons nutritional yeast

- 2 tablespoons lime juice

- 3 tablespoons adobo or chipotle hot sauce

- 2 tablespoons olive oil

- salt and pepper to taste

- 1 large head cauliflower, cut into florets

- 1 cup water

Instructions:

1. In a blender, place the cashew nuts, water, nutritional yeast, lime juice, adobo or chipotle sauce, and olive oil. Season with salt and pepper to taste. Pulse until smooth. Set aside.

2. Place the cauliflower and water in the Instant Pot and pour over the cashew chipotle sauce.

3. Close the lid and set the vent to the Sealing position.

4. Press the Pressure Cook or Manual button and adjust the cooking time to 6 minutes.

5. Once the timer sets off, do quick pressure release.

Nutrition Facts Per Serving:

Calories 294, Total Fat 22g, Saturated Fat 4g, Total Carbs 17g, Net Carbs 13g, Protein 10g, Sugar: 4g, Fiber: 4g, Sodium: 615mg, Potassium: 733mg, Phosphorus: 220mg

Slow Cooked Veggie Enchilada Casserole

Prep time: 5 minutes, Cook time: 5 hours; Serves 5

Ingredients:

- ½ medium head of cauliflower, cut into florets

- 1 large sweet potato, peeled and cubed

- 2 red bell peppers, cut into squares

- 3 tablespoons extra virgin olive oil

- 1 teaspoon ground cumin

- 8 ounces red salsa

- salt and pepper to taste

- 2 handful baby spinach leaves

- ½ cup fresh cilantro

- 9 corn tortillas, halved

Instructions:

1. Place the cauliflower, sweet potato, bell peppers, olive oil, cumin, and salsa in the Instant Pot. Season with salt and pepper to taste. Add in the baby spinach on top.

2. Close the lid but do not seal the vent.

3. Press the Slow Cook function and adjust the cooking time to 5 hours.

4. Once cooked, serve with cilantro and tortillas.

Nutrition Facts Per Serving:

Calories 94, Total Fat 4g, Saturated Fat 0.5g, Total Carbs 14g, Net Carbs 11g, Protein 2g, Sugar: 6g, Fiber: 3g, Sodium: 416mg, Potassium: 456mg, Phosphorus: 58mg

Bok Choy With Mushrooms

Prep time: 5 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 3 tablespoons olive oil

- 1 small yellow onion, chopped

- 2 cloves garlic, minced

- 5 ounces fresh shiitake mushrooms

- 1 red bell pepper, seeded and sliced into strips

- 1-pound bok choy, torn

- 1 cup vegetable broth

- 2 tablespoons soy sauce

- salt and pepper to taste

- 1 tablespoon sesame seed oil

- 1 tablespoon cornstarch + 2 tablespoons water

Instructions:

1. Press the Sauté button on the Instant Pot. Heat the oil and sauté the onion and garlic for 30 seconds or until fragrant.

2. Stir in the mushrooms and red bell pepper. Sauté for 3 minutes.

3. Add in the bok choy and vegetable broth. Season with soy sauce, salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 3 minutes.

6. Do quick pressure release.

7. Once the lid is open, press the Sauté button and stir in the sesame oil and cornstarch slurry. Stir for 3 minutes until the sauce thickens.

Nutrition Facts Per Serving:

Calories 138, Total Fat 11g, Saturated Fat 2g, Total Carbs 10g, Net Carbs 8g,

Protein 3g, Sugar: 4g, Fiber: 2g, Sodium: 131mg, Potassium: 447mg,

Phosphorus: 63mg

Instant Pot Roasted Root Vegetables

Prep time: 5 minutes, Cook time: 5 hours; Serves 6

Ingredients:

- 1-pound medium-sized potatoes, scrubbed and quartered

- 2 large carrots, peeled and roughly chopped

- 1 large parsnips, peeled and roughly chopped

- 1 bulb garlic, smashed

- ½ bunch fresh rosemary

- 3 tablespoons olive oil

- salt and pepper to taste

Instructions:

1. Place all ingredients in a mixing pot and toss to coat all ingredients with the oil and seasoning.

2. Place into the Instant Pot.

3. Close the lid but do not seal the vent.

4. Press the Slow Cook function and adjust the cooking time to 5 hours.

5. Halfway through the cooking time, carefully stir the vegetables for even browning.

6. Cook until done.

Nutrition Facts Per Serving:

Calories 144, Total Fat 7g, Saturated Fat 1g, Total Carbs 19g, Net Carbs 16g, Protein 2g, Sugar: 3g, Fiber: 3g, Sodium: 23mg, Potassium: 478mg, Phosphorus: 67mg

Mushroom Bourguignon

Prep time: 5 minutes, Cook time: 5 minutes; Serves 6

Ingredients:

- 2 tablespoons olive oil

- 2 cloves garlic, minced

- 12 shallots, chopped

- 16 ounces dried porcini mushrooms, soaked in water overnight then drained

- 4 portobello mushrooms, sliced

- 16 ounces shiitake mushrooms, sliced

- 16 ounces chestnut mushrooms, sliced

- 1 medium carrot, sliced

- 1 sprig fresh thyme

- 2 bay leaves

- 1 cup red wine

- 2 tablespoons tomato paste

- Salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the garlic and shallots until fragrant. Stir in the mushrooms and sauté for 3 minutes.

3. Add in the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 5 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 346, Total Fat 6g, Saturated Fat 0.8g, Total Carbs 76g, Net Carbs 64g, Protein 12g, Sugar: 9g, Fiber: 12g, Sodium: 26mg, Potassium: 1662mg, Phosphorus: 337mg

Aubergine Penne Arrabbiata

Prep time: 5 minutes, Cook time: 15 minutes; Serves 6

Ingredients:

- 2 tablespoons olive oil

- 4 cloves garlic, minced

- 12 fresh mixed color chilis, chopped

- 2 aubergines, sliced

- 6 ounces dried whole wheat penne

- 1 14-ounce can plum tomatoes

- 3 tablespoons nutritional yeast

- ½ cup water

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the olive oil.

2. Sauté the garlic and chilis for 1 minute until lightly toasted.

3. Stir in the aubergines for 2 minutes.

4. Add in the rest of the ingredients and scrape the bottom to remove the brown bits at the bottom.

5. Close the lid and set the vent to the Sealing position.

6. Press the Pressure Cook or Manual button and adjust the cooking time to 10 minutes,

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 291, Total Fat 8g, Saturated Fat 2g, Total Carbs 40g, Net Carbs 35g, Protein 17g, Sugar: 16g, Fiber: 5g, Sodium: 1044mg, Potassium: 579mg, Phosphorus: 290mg

Green Beans Ala Trapanese

Prep time: 5 minutes, Cook time: 14 minutes; Serves 4

Ingredients:

- 1 cup blanched almond

- 2 tablespoons olive oil

- 1 clove of garlic, minced

- 2 cups ripe cherry tomatoes, chopped

- 2 cups green beans

- salt and pepper to taste

- ½ cup pecorino cheese

- 1 bunch fresh basil

- 1 cup rocket arugula

Instructions:

1. Press the Sauté button on the Instant Pot and toast the almond for 3 minutes until lightly golden. Set aside to cool. Once cool, place in a plastic bag and crush with a rolling pan.

2. With the Sauté button still on, heat the oil and sauté the garlic until fragrant.

3. Stir in the tomatoes for 3 minutes or until wilted.

4. Add in the green beans and season with salt and pepper to taste.

5. Close the lid and set the vent to the Sealing position.

6. Press the Pressure Cook or Manual button and adjust the cooking time to 6 minutes.

7. Do quick pressure release.

8. Once the lid is open, press the Sauté button and stir in the pecorino cheese, basil, arugula, and ground almond. Cook for another 3 minutes.

Nutrition Facts Per Serving:

Calories 128, Total Fat 11g, Saturated Fat 3g, Total Carbs 5g, Net Carbs 3g, Protein 4g, Sugar: 1g, Fiber: 2g, Sodium: 118mg, Potassium: 137mg, Phosphorus: 81mg

Indian Spinach

Prep time: 5 minutes, Cook time: 7 minutes; Serves 2

Ingredients:

- 1 tablespoon olive oil

- 1 teaspoon black mustard seed

- 1 teaspoon cumin seeds

- 1 onion, chopped

- 1 1-inch ginger, sliced

- 1 teaspoon curry powder

- ½ cup coconut cream

- 1-pound baby spinach

- Juice from ½ lemon

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Toast the mustard seeds and cumin seeds. Stir in the onion and ginger until fragrant.

2. Add in the rest of the ingredients.

3. Close the lid and set the vent to the Sealing position.

4. Press the Pressure Cook or Manual button and adjust the cooking time to 5 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 348, Total Fat 29g, Saturated Fat 19g, Total Carbs 20g, Net Carbs 12g, Protein 10g, Sugar: 4g, Fiber: 8g, Sodium: 187mg, Potassium: 1596mg, Phosphorus: 219mg

Aubergine Dip

Prep time: 10 minutes, Cook time: 10 minutes; Serves 2

Ingredients:

- 1 large aubergine

- 1 clove garlic, minced

- 1 fresh green chili, minced

- 1 tablespoon extra-virgin olive oil

- Juice from ½ lemon

- ½ teaspoon smoked paprika

- salt and pepper to taste

Instructions:

1. Pour water into the Instant Pot and place a trivet or steamer basket inside.

2. Place the aubergine inside.

3. Close the lid and set the vent to the Sealing position.

4. Press the Steam button and cook for 10 minutes.

5. Do natural pressure release.

6. Remove the aubergine from the Instant Pot and allow to cool.

7. Once cooled, peel the aubergine and place in a food processor.

8. Add the rest of the ingredients. Pulse until smooth.

9. Serve with crackers.

Nutrition Facts Per Serving:

Calories 102, Total Fat 4g, Saturated Fat 0.5g, Total Carbs 18g, Net Carbs: 9g, Protein 3g, Sugar: 10g, Fiber: 9g, Sodium: 66mg, Potassium: 662mg,

Phosphorus: 72mg

Root Vegetable and Squash Stew

Prep time: 5 minutes, Cook time: 25 minutes; Serves 5

Ingredients:

- 1 tablespoon olive oil

- 1 red onion

- ½ small celeriac, sliced

- ½ butternut squash, seeded and sliced into chunks

- 1 sweet potato, peeled and cubed

- 2 carrots, peeled and cubed

- 1 teaspoon red wine vinegar

- 1 teaspoon dried thyme

- 1 bay leaf

- 1 tablespoon tomato puree

- 1 cup plum tomatoes, chopped

- salt and pepper to taste

- 1 tablespoon plain flour + 2 tablespoons cold water

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onion and celeriac. Stir for 3 minutes.

2. Add in the squash, sweet potato, and carrots. Stir for another minute.

3. Stir in the red wine vinegar, thyme, bay leaf, tomato puree, and tomatoes. Season with salt and pepper to taste. Add a cup of water.

4. Close the lid and set the vent to the Sealing position.

5. Press the Meat/Stew button and adjust the cooking time to 20 minutes.

6. Do quick pressure release.

7. Once the lid is open, press the Sauté button and stir in the flour slurry. Cook for another 3 minutes until the sauce thickens.

Nutrition Facts Per Serving:

Calories 122, Total Fat 3g, Saturated Fat 1g, Total Carbs 24g, Net Carbs 21g, Protein 1g,

Sugar: 15g, Fiber: 3g, Sodium: 53mg, Potassium: 323mg, Phosphorus: 55mg

Veggie Tofu Instant Pot Stir Fry

Prep time: 5 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 3 tablespoons olive oil

- 1 block firm tofu, sliced

- 2 cloves garlic, minced

- 1 1-inch ginger, sliced thinly

- 2 fresh red chilis, chopped

- ½ head broccoli, cut into florets

- 4 baby corn, sliced

- 2 tablespoons soy sauce

- black pepper to taste

- ½ cup water

- 1 tablespoon cornstarch + 2 tablespoons water

- 3 tablespoons sesame seeds

- 2 tablespoons cashew nuts

Instructions:

1. Press the Sauté button and heat the olive oil. Once the oil is hot, sear the tofu on all edges until lightly golden. This takes about 5 minutes.

2. Once the tofu is golden, sauté the garlic and ginger until fragrant.

3. Add the broccoli and corn. Season with soy sauce and black pepper. Pour in enough water.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 6 minutes.

6. Do quick pressure release.

7. Once the lid is open, press the Sauté button and stir in the cornstarch slurry. Allow to simmer for 3 minutes until the sauce thickens.

8. Sprinkle with sesame seeds and cashew nuts before serving;

Nutrition Facts Per Serving:

Calories 296, Total Fat 24g, Saturated Fat 4g, Total Carbs 8g, Net Carbs 5g,

Protein 16g, Sugar: 2g, Fiber: 3g, Sodium: 138mg, Potassium: 278mg,

Phosphorus: 231mg

Cauliflower Dhal

Prep time: 5 minutes, Cook time: 22 minutes; Serves 3

Ingredients:

- 2 tablespoons olive oil

- 4 shallots, chopped

- 1 clove of garlic, minced

- 2 teaspoons mustard seeds

- ½ of dried chili, chopped

- A handful of curry leaves

- ½ pound yellow split peas

- salt and pepper to taste

- 1 small cauliflower head, cut into florets

- 2 14-ounces coconut milk

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the shallots and garlic for 1 minute until translucent.

2. Add in the mustard seeds and toast for 1 minute.

3. Add the chili, curry leaves, and split peas.

4. Stir in the rest of the ingredients and season with salt and pepper to taste.

5. Close the lid and set the vent to the Sealing position.

6. Press the Bean button and adjust the cooking time to 20 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 223, Total Fat 11g, Saturated Fat 2g, Total Carbs 26g, Net Carbs 18g, Protein 8g, Sugar: 14g, Fiber: 8g, Sodium: 432mg, Potassium: 1122mg, Phosphorus: 153mg

Farro, Cauliflower, And Asparagus Salad

Prep time: 40 minutes, Cook time: 33 minutes; Serves 4

Ingredients:

- 1 cup faro bean

- 1 cauliflower, cut into florets

- 1 cup asparagus stems, trimmed

- 2 tablespoons pine nuts

- 3 tablespoons raisins

- 1 handful beetroot leaves

- ¼ cup extra virgin olive oil

- 2 tablespoons red wine vinegar

- salt and pepper to taste

Instructions:

1. Pour water in the Instant Pot. Place the faro beans. Close the lid and set the vent to the Sealing position.

2. Press the Bean/Chili button and cook using the preset cooking time.

3. Do quick pressure release.

4. Once the lid is open, press the Sauté button and stir in the cauliflower and asparagus. Allow to blanch for 3 minutes.

5. Drain the vegetables and soak in cold water. After 10 minutes, drain the liquid.

6. In a bowl, place the vegetables and add the pine nuts, raisins, and beetroot leaves. Allow to cool in the fridge for 30 minutes.

7. While cooling, mix the olive oil, vinegar, salt and pepper.

8. Pour over the dressing before serving the salad. Toss to coat.

Nutrition Facts Per Serving:

Calories 123, Total Fat 7g, Saturated Fat 1g, Total Carbs 14g, Net Carbs 5g, Protein 5g, Sugar: 5g, Fiber:9 g, Sodium: 181mg, Potassium: 743mg, Phosphorus: 121mg

Potato and White Bean

Prep time: 5 minutes, Cook time: 4 hours 5 minutes; Serves 4

Ingredients:

- 2 tablespoons olive oil

- 1 large onion, chopped

- 2 teaspoons ground cinnamon

- 1 tablespoon ground cumin

- 1 teaspoon smoked paprika

- 1 red chili, chopped

- 1 yellow pepper, seeded and chopped

- 2 medium potatoes, cubed

- 1 14-ounce can white cannellini beans

- 1 14-ounce can tomato

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion for 2 minutes before adding the cinnamon, cumin, and paprika. Toast for 1 minute.

3. Stir in the rest of the ingredients and season with salt and pepper to taste.

4. Press the Cancel button.

5. Close the lid but do not seal the vent.

6. Press the Slow Cook button and adjust the cooking time to 4 hours.

Nutrition Facts Per Serving:

Calories 501, Total Fat 9g, Saturated Fat 1g, Total Carbs 86g, Net Carbs 65g, Protein 26g, Sugar: 11g, Fiber: 21g, Sodium: 156mg, Potassium: 2343mg, Phosphorus: 372mg

Curried Cauliflower, Potatoes, And Chickpeas

Prep time: 5 minutes, Cook time: 17 minutes; Serves 4

Ingredients:

- 2 tablespoons olive oil

- 2 cloves garlic, minced

- 1 onion, chopped

- 1 long green chili, chopped

- 1 teaspoon turmeric powder

- 1 teaspoon ground cumin

- 1 teaspoon mustard seed

- 1 teaspoon curry powder

- 1 head cauliflower, cut into florets

- 1 14-ounce can chickpeas

- Juice from 1 lime

- ½ cup vegetable broth

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the olive oil

2. Sauté the garlic and onions until fragrant.

3. Add the chilis, turmeric, cumin, mustard seed, and curry powder. Toast for another minute.

4. Stir in the rest of the ingredients.

5. Close the lid and set the vent to the Sealing position.

6. Press the Pressure Cook or Manual button and adjust the cooking time to 15 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 240, Total Fat 10g, Saturated Fat 1g, Total Carbs 31g, Net Carbs 22g, Protein 9g, Sugar: 7g, Fiber: 9g, Sodium: 336mg, Potassium: 417mg, Phosphorus: 136mg

Italian Chickpea Stew with Basil

Prep time: 5 minutes, Cook time: 45 minutes; Serves 4

Ingredients:

- 3 tablespoons olive oil

- 4 cloves garlic, minced

- 1 onion, chopped

- 12 ounces dried chickpeas, soaked overnight then drained

- 1 14-ounce diced tomatoes

- ¼ cup grated parmesan cheese

- 1 ½ packed fresh basil leaves

- salt and pepper to taste

- 4 cups water

Instructions:

1. Press the Sauté button on the Instant Pot and heat the olive oil.

2. Sauté the garlic and onion until fragrant.

3. Add in the chickpeas and tomatoes. Season with salt and pepper to taste. Pour in water.

4. Close the lid and set the vent to the Sealing position.

5. Press the Bean/Chili button and cook on high for 40 minutes.

6. Do quick pressure release.

7. Once the lid is open, press the Sauté button and stir in the parmesan cheese and basil. Allow to simmer for 3 minutes.

Nutrition Facts Per Serving:

Calories 469, Total Fat 17g, Saturated Fat 3g, Total Carbs 61g, Net Carbs 49g, Protein 21g, Sugar: 10g, Fiber:12 g, Sodium: 177mg, Potassium: 885mg, Phosphorus: 295mg

Instant Pot Chana Masala and Kale

Prep time: 5 minutes, Cook time: 45 minutes; Serves 5

Ingredients:

- 3 tablespoons olive oil

- ¾ cup chopped onion

- 1 teaspoon grated garlic

- 1 teaspoon grated ginger

- 1 cup dried chickpeas, soaked overnight

- 1 ½ cup chopped tomatoes

- 2 tablespoon chana masala powder

- ¼ teaspoon turmeric powder

- ¼ teaspoon cumin powder

- salt and pepper to taste

- 1 cup water ¼ cup coconut milk

- 1 bunch Lacinato kale, torn

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onion, garlic, and ginger until fragrant.

2. Stir in the chickpeas, tomatoes, chana masala, turmeric, and cumin powder. Season with salt and pepper to taste. Pour in the water and coconut milk.

3. Close the lid and set the vent to the Sealing position.

4. Press the Bean/Chili button and cook on high for 40 minutes.

5. Do quick pressure release.

6. Once the lid is open, press the Sauté button and stir in the kale. Allow to simmer until the kale is wilted.

Nutrition Facts Per Serving:

Calories 278, Total Fat 14g, Saturated Fat 3g, Total Carbs 32g, Net Carbs 23g, Protein 10g, Sugar: 7g, Fiber: 9g, Sodium: 151mg, Potassium: 657mg, Phosphorus: 321mg

Instant Pot Hoppin John

Prep time: 5 minutes, Cook time: 37 minutes; Serves 6

Ingredients:

- 2 tablespoons olive oil

- 1 onion, diced

- 16 ounces dried black-eyed peas, soaked overnight

- 1 14-ounce diced tomatoes

- 1 teaspoon cayenne pepper

- 1 teaspoon thyme

- 4 cups vegetable broth

- 2 cups kale, torn

- 2 cups cooked rice, fluffed

- salt and pepper to taste

Instructions:

1. Press the Sauté button and heat the olive oil. Sauté the onion until fragrant.

2. Stir in the peas, tomatoes, cayenne pepper, thyme, and broth. Season with salt and pepper to taste.

3. Close the lid and set the vent to the Sealing position.

4. Press the Soup/Broth button and cook on high for 30 minutes.

5. Do quick pressure release once the timer sets off.

6. Once the lid is open, press the Sauté button and cook kale and cooked rice. Allow to simmer for 5 minutes.

Nutrition Facts Per Serving:

Calories 501, Total Fat 13g, Saturated Fat 5g, Total Carbs 72g, Net Carbs 66g, Protein 22g, Sugar: 5g, Fiber: 6g, Sodium: 845mg, Potassium: 806mg, Phosphorus:316 mg

Instant Pot Spicy Black Bean Soup

Prep time: 5 minutes, Cook time: 43 minutes; Serves 4

Ingredients:

- 2 tablespoons olive oil

- 4 cloves garlic, minced

- 1 onion, chopped

- 1 yellow bell pepper, diced

- ½ teaspoon ground cumin

- ½ teaspoon dried oregano

- 6 cups vegetable broth

- 1-pound dry black beans, soaked overnight then rinsed

- 1 4-ounce chopped Hatch chili pepper

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the garlic and onion until fragrant.

2. Stir in the bell pepper, cumin, and oregano. Toast for another minute.

3. Stir in the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Bean/Chili button and cook on high for 40 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 495, Total Fat 9g, Saturated Fat g1, Total Carbs 91g, Net Carbs 71g, Protein 26g, Sugar: 5g, Fiber: 20g, Sodium: 88mg, Potassium: 1988mg, Phosphorus: 446mg

Mexican Black Beans

Prep time: 5 minutes, Cook time: 43 minutes; Serves 6

Ingredients:

- 1 tablespoon grape seed oil

- 1 cup yellow onion, diced

- 3 cloves of garlic, minced

- 1 red bell peppers, seeded and chopped

- 1-pound dry black beans, soaked overnight then rinsed

- 1 ½ tablespoon ground cumin

- 1 teaspoon ancho chili powder

- 4 cups vegetable broth

- 1 teaspoon paprika

- ½ cup salsa verde

- Juice from 1 lime

- 1/3 cup fresh cilantro, chopped

- salt and pepper to taste

Instructions:

1. Press the Sauté button and heat the oil.

2. Sauté the onion and garlic until fragrant. Stir in the bell pepper, black beans, cumin, and chili powder. Stir for 2 minutes.

3. Pour the broth, paprika, salsa verde, and lime juice. Season with salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Bean/Chili button and cook on high for 40 minutes.

6. Do natural pressure release.

7. Once the lid is open, stir in the chopped cilantro before serving.

Nutrition Facts Per Serving:

Calories 308, Total Fat 4g, Saturated Fat 0.6g, Total Carbs 53g, Net Carbs 40g, Protein 18g, Sugar: 3.6g, Fiber: 13g, Sodium: 143mg, Potassium: 1287mg, Phosphorus: 312mg

Vegetarian Cacciatore With White Beans

Prep time: 5 minutes, Cook time: 45 minutes; Serves 5

Ingredients:

- 2 tablespoons olive oil

- 1 cup yellow onion, chopped

- 1 cup chopped celery

- 1 tablespoon minced garlic

- 5 cups sliced mushrooms

- 1 cup great northern beans, soaked overnight then drain

- 1 tablespoon tomato paste

- 1 15-ounce canned tomatoes

- ½ tablespoons rosemary leaves

- 2 tablespoons dry red wine

- ½ cup pitted black olives

- Salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion, celery, and garlic for 3 minutes until the onions are translucent. Add the mushrooms and cook for another 2 minutes.

3. Stir in the rest of the ingredients. Season with salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Bean/Chili button and cook on high for 40 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 258, Total Fat 8g, Saturated Fat 1g, Total Carbs 34g, Net Carbs 22g, Protein 13g, Sugar: 5g, Fiber: 12g, Sodium: 260mg, Potassium: 929mg, Phosphorus: 421mg

Three-Bean Chili

Prep time: 5 minutes, Cook time: 45 minutes; Serves 6

Ingredients:

- 1 teaspoon canola oil

- 1 green bell pepper, seeded and chopped

- 1 onion, chopped

- 1 teaspoon ground cumin

- 15-ounce canned black beans, rinsed and drained

- 15-ounce canned pinto beans, rinsed and drained

- 15-ounce red kidney bean, rinsed and drained

- 3 cups vegetable stock

- 6 ounces tomato paste

- 15-ounce tomato sauce

- 1 teaspoon apple cider vinegar

- 3 tablespoon chili powder

- 2 teaspoon brown sugar

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot. Heat the oil and sauté the green bell peppers and onions until fragrant. Add the cumin and toast for another minute.

2. Stir in the beans for 1 minute before adding the rest of the ingredients. Give a stir.

3. Close the lid and set the vent to the Sealing position.

4. Press the Bean/Chili button and cook on high for 40 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 24, Total Fat 0.7g, Saturated Fat 0g, Total Carbs 4g Net Carbs 3g, Protein 1g, Sugar: 0.4g, Fiber: 1g, Sodium: 42mg, Potassium: 124mg, Phosphorus: 27mg

Instant Pot Red Beans and Rice Soup

Prep time: 5 minutes, Cook time: 43 minutes; Serves 6

Ingredients:

- 2 tablespoons oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 3 celery stalks, chopped

- 1 tablespoon smoked paprika

- 1 tablespoon dried thyme leaves

- 2 teaspoons dried oregano

- ½ teaspoon cayenne pepper

- 1-pound dried red beans, soaked overnight then drained

- ¾ cup uncooked brown rice

- 1 10-ounce canned tomatoes

- 7 cups water

- Salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onions and garlic until fragrant. Stir in the celery stalks and cook for another minute. Season with paprika, thyme, oregano, and cayenne pepper. Stir for another minute.

2. Add in the rest of the ingredients and season with salt and pepper to taste.

3. Close the lid and set the vent to the Sealing position.

4. Press the Bean/Chili button and cook on high for 40 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 83, Total Fat 5g, Saturated Fat 1g, Total Carbs 9g, Net Carbs 5g, Protein 2g, Sugar: 3g, Fiber: 4g, Sodium: 65mg, Potassium: 263mg, Phosphorus: 40mg

Creamy White Bean and Spinach

Prep time: 5 minutes, Cook time: 46 minutes; Serves 6

Ingredients:

- 1 tablespoon olive oil

- 1 onion, diced

- 3 cloves garlic, minced

- 1 cup diced carrots

- 1 cup diced celery

- 1 rosemary sprig

- 2 tablespoons lemon juice

- 2 cups dry navy beans, soaked overnight and drained

- 6 cups vegetable stock

- 1 cup packed spinach

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onion and garlic until fragrant.

2. Add in the carrots and celery and sauté for another 2 minutes until

3. the vegetables have wilted.

4. Stir in the rosemary, lemon juice, navy beans, and vegetable stock. Season with salt and pepper to taste.

5. Close the lid and set the vent to the Sealing position.

6. Press the Bean/Chili button and cook on high for 40 minutes.

7. Do quick pressure release to open the lid.

8. Once the lid is open, press the Sauté button and add in the spinach. Allow to simmer for 3 minutes.

Nutrition Facts Per Serving:

Calories 289, Total Fat 4g, Saturated Fat 1g, Total Carbs 47g, Net Carbs 35g, Protein 17g, Sugar: 5g, Fiber:12 g, Sodium: 53mg, Potassium: 1004mg, Phosphorus: 133mg

White Beans with Tomatillos

Prep time: 10 minutes, Cook time: 43 minutes; Serves 6

Ingredients:

- 2 cups tomatillos

- 1 cup chopped poblano peppers

- 1 cup chopped onions

- 1 ½ teaspoons ground cumin

- 2 teaspoon dried oregano

- ½ jalapeno, seeds removed then chopped

- 3 tablespoons coconut oil

- 1 ½ cups dried Great northern beans, soaked overnight then drained

- 1 ½ cups water

- Salt and pepper to taste

Instructions:

1. Put the tomatillos, poblano peppers, onion, cumin, oregano, and jalapeno in a food processor. Pulse until smooth. Set aside.

2. On the Instant Pot, press the Sauté button and heat the oil. Stir in the tomatillo-chili paste and cook for 3 minutes. Stir constantly to avoid browning at the bottom.

3. Add the beans and water. Season with salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Bean/Chili button and cook on high for 40 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 241, Total Fat 8g, Saturated Fat 6g, Total Carbs 34 g, Net Carbs 23g, Protein 11g, Sugar: 4g, Fiber: 11g, Sodium: 9mg, Potassium: 820mg, Phosphorus: 234mg

Vegetarian One Pot Barbecued Beans

Prep time: 5 minutes, Cook time: 40 minutes; Serves 5

Ingredients:

- 1 ½ cups white beans, soaked overnight and drained

- 1 cup tomato sauce

- 1 cup commercial barbecue sauce

- 1 cup diced onion

- ½ jalapeno, chopped

- 2 teaspoons dried oregano

- 1 ½ cups vegetable broth

- salt and pepper to taste

Instructions:

1. Place all ingredients in the Instant Pot. Give a good stir.

2. Close the lid and set the vent to the Sealing position.

3. Press the Bean/Chili button and cook on high for 40 minutes.

4. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 371, Total Fat 1g, Saturated Fat 0g, Total Carbs 74g, Net Carbs 60g, Protein 16g, Sugar: 28g, Fiber: 14g, Sodium: 1494mg, Potassium: 1461mg,

Phosphorus: 230mg

Rice and Bean Casserole

Prep time: 5 minutes, Cook time: 30 minutes; Serves 8

Ingredients:

- 1 onion, chopped

- 3 cloves garlic, minced

- 1 green pepper, chopped

- 1 can pinto beans, drained

- 1 can black beans, drained

- 1 cup uncooked brown rice

- 1 can whole corn kernel

- 2 cups vegetable stock

- 1 teaspoon dried oregano

- 1 teaspoon cumin

- Salt and pepper to taste

Instructions:

1. Place all ingredients in the Instant Pot and give a good stir.

2. Close the lid and set the vent to the Sealing position.

3. Press the Rice button and cook on low until the timer sets off.

4. Open the lid and fluff the rice before serving.

Nutrition Facts Per Serving:

Calories 446, Total Fat 7g, Saturated Fat 2g, Total Carbs 82g, Net Carbs 66g, Protein 21g, Sugar: 5g, Fiber: 16g, Sodium: 480mg, Potassium: 793mg, Phosphorus: 195mg

Vegetarian Borracho Beans

Prep time: 5 minutes, Cook time: 42 minutes; Serves 6

Ingredients:

- 2 tablespoons extra virgin olive oil

- 1 cup diced onions

- 3 cloves garlic, minced

- 3 large tomatoes, chopped

- 2 jalapenos, chopped

- 2 teaspoons paprika

- 1 teaspoon cumin seeds

- 1 teaspoon adobo chili powder

- 2 pounds dry pinto beans, soaked overnight and drained

- 6 cups vegetable broth

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onions and garlic for 1 minute until fragrant.

2. Stir in the tomatoes, jalapenos, paprika, cumin, and adobo chili powder and toast for 1 minute.

3. Add in the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Bean/Chili button and cook on high for 40 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 265, Total Fat 3g, Saturated Fat 0.5g, Total Carbs 46g, Net Carbs 30g, Protein 15g, Sugar: 4g, Fiber: 16g, Sodium: 61mg, Potassium: 943mg, Phosphorus: 258mg

Black Bean, Zucchini, And Rice

Prep time: 5 minutes, Cook time: 30 minutes; Serves 4

Ingredients:

- 1 tablespoon canola oil

- ½ cup chopped onions

- ½ cup diced green bell peppers

- 1 15-ounce canned black beans

- 1 15-ounce canned fire-roasted tomatoes

- 1 cup uncooked white rice

- 1 zucchini, quartered then sliced thickly

- ¾ cup water

- Salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil

2. Sauté the onions and bell pepper for 1 minute until fragrant and translucent.

3. Stir in the rest of the ingredients then season with salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Rice button and cook on low until the timer sets off.

Nutrition Facts Per Serving:

Calories 251, Total Fat 5g, Saturated Fat 0.4g, Total Carbs 48g, Net Carbs 42g, Protein 5g, Sugar: 6g, Fiber: 6g, Sodium: 129mg, Potassium: 387mg, Phosphorus:80 mg

Vegetarian Navy Bean Soup

Prep time: minutes, Cook time: minutes; Serves 8

Ingredients:

- 1 tablespoon olive oil

- 6 cloves garlic, minced

- 1 large onion, chopped

- 2 carrots, peeled and sliced

- 4 celery stalks, chopped

- 1 tablespoon fresh thyme leaves

- 1 tablespoon ground cumin

- 2 bay leaves

- 10 cups vegetable broth

- 1-pound dried navy beans, soaked overnight and drained

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the garlic and onion for 1 minute until fragrant.

2. Stir in the carrots and celery and cook for 3 minutes until the vegetables have wilted.

3. Add in thyme leaves, cumin, and bay leaves.

4. Stir in the rest of the ingredients.

5. Close the lid and set the vent to the Sealing position.

6. Press the Bean/Chili button and cook on high for 40 minutes. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 222, Total Fat 3g, Saturated Fat 0.3g, Total Carbs 38g, Net Carbs 29g, Protein 13g, Sugar: 3g, Fiber: 9g, Sodium: 13mg, Potassium: 748mg, Phosphorus: 246mg

Vegetarian Louisiana-Style Red Beans and Rice

Prep time: 5 minutes, Cook time: 42 minutes; Serves 5

Ingredients:

- 2 tablespoons olive oil

- 4 cloves garlic, chopped

- 1 large onion, chopped

- 4 celery stalks, chopped

- 1 green bell pepper, seeded and chopped

- 3 bay leaves

- 2 teaspoons thyme

- 1 teaspoon oregano

- ½ tablespoon hot sauce

- 2 tablespoons liquid smoke seasoning

- 1-pound dry red kidney beans

- 1 32-ounce vegetable broth

- salt and pepper to taste

- 4 cups water

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the garlic, onion, and celery stalks. Stir for 2 minutes until the vegetables become translucent.

3. Stir the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Bean/Chili button and cook on high for 40 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 155, Total Fat 6g, Saturated Fat 0.8g, Total Carbs 21g, Net Carbs 18g, Protein 6g, Sugar: 4g, Fiber: 3g, Sodium: 404mg, Potassium: 396mg, Phosphorus: 117mg

Three Bean Curry

Prep time: 5 minutes, Cook time: 42 minutes; Serves 3

Ingredients:

- 2 tablespoons olive oil

- 1 onion, chopped

- 3 cloves garlic, minced

- 2 teaspoons grated ginger

- 1 teaspoon cumin

- 2 teaspoons paprika

- ½ teaspoon turmeric

- 1 14-ounce can fire-roasted tomatoes

- 1 6-ounce can tomato paste

- 1 14-ounce can coconut milk

- 1 14-ounce can black beans, rinsed and drained

- 1 14-ounce can pinto beans, rinsed and drained

- 1 14-ounce can chickpea beans, rinsed and drained

- 3 teaspoons coriander, chopped

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion and garlic for 1 minute until fragrant.

3. Add in the ginger, paprika, and turmeric. Stir for another minute.

4. Pour in the tomatoes, tomato paste, coconut milk, black beans, pinto beans, and chickpea beans.

5. Season with salt and pepper to taste.

6. Close the lid and set the vent to the Sealing position.

7. Press the Bean/Chili button and cook on high for 40 minutes.

8. Do natural pressure release.

9. Once the lid is open, stir in the coriander as garnish.

Nutrition Facts Per Serving:

Calories 565, Total Fat 16g, Saturated Fat 2g, Total Carbs 89g, Net Carbs 63g, Protein 25g, Sugar: 23g, Fiber: 26g, Sodium: 974mg, Potassium: 1945mg, Phosphorus: 394mg

Wonton Soup with Mushroom “Meatballs”

Prep time: 1 hour, Cook time: 14 minutes; Serves 6

Ingredients:

- 1 small zucchini, grated

- 8 ounces cremini mushrooms, chopped

- 1 large egg

- 1 ¼ cups breadcrumbs

- salt and pepper to taste

- 2 tablespoons coconut oil

- 1 1-inch ginger, grated

- 6 cloves garlic, minced

- 2 tablespoons white miso paste

- 2 tablespoons soy sauce

- 2 tablespoons sesame oil

- 8 cups vegetable broth

- 2 baby bok choy, cut crosswise

- 12 wonton wrappers, sliced in half

- 8 ounces snow peas

- 2 scallions, diced

Instructions:

1. In a bowl, combine the grated zucchini, mushrooms, egg, and breadcrumbs. Season with salt and pepper to taste. Form small balls using your hands and place in the fridge to set for at least 1 hour.

2. Press the Sauté button on the Instant Pot and heat the oil. Gently sear the meatballs on all side for 3 minutes until lightly golden. Stir in the ginger and garlic for 1 minute.

3. Add the miso paste, soy sauce, sesame oil, and broth. Season with more salt and pepper to taste.

4. Stir in the rest of the ingredients.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 10 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 455, Total Fat 13g, Saturated Fat 5g, Total Carbs 76g, Net Carbs 69g, Protein 13g, Sugar: 4g, Fiber: 7g, Sodium: 703mg, Potassium: 780mg, Phosphorus: 225mg

Miso Tahini Squash Soup

Prep time: 5 minutes, Cook time: 21 minutes; Serves 4

Ingredients:

- 2 tablespoons coconut oil

- 1 1-inch ginger, peeled and grated

- 4 cloves garlic, minced

- 5 cups vegetable broth or water

- 1 kabocha squash, diced

- 5 tablespoons miso paste

- ¼ cup tahini or sesame seed paste

- salt and pepper to taste

- 2 green scallions, chopped

- 2 tablespoons toasted sesame seeds

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the ginger and garlic for 30 seconds before adding the broth, squash, miso paste, and tahini. Season with salt and pepper to taste.

2. Close the lid and set the vent to the Sealing position.

3. Press the Broth/Soup button and cook on high for 20 minutes.

4. Do natural pressure release to open the lid.

5. Once the lid is open, stir in the scallions and sesame seeds as garnish.

Nutrition Facts Per Serving:

Calories 235, Total Fat 18g, Saturated Fat 8g, Total Carbs 15g, Net Carbs

11g, Protein 6g, Sugar: 4g, Fiber: 4g, Sodium: 1506mg, Potassium: 588mg,

Phosphorus: 191mg

Maitake Mushrooms in Soy Broth

Prep time: 5 minutes, Cook time: 30 minutes; Serves 4

Ingredients:

- 2 cloves garlic, minced

- 1 1-inch ginger, sliced thinly

- ½ pound maitake mushrooms, torn

- ½ cup low-sodium soy sauce

- ½ cup dried wakame

- 4 cups water

Instructions:

1. Place all ingredients in the Instant Pot and give a good stir.

2. Close the lid and set the vent to the Sealing position.

3. Press the Soup/Broth button and cook using the preset cooking time.

4. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 43, Total Fat 0.3g, Saturated Fat 0.04g, Total Carbs 7g, Net Carbs 5g, Protein 4g, Sugar: 1g, Fiber: 2g, Sodium: 1235mg, Potassium: 241mg, Phosphorus: 105mg

Purple Sweet Potato Soup

Prep time: 5 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1 onion, chopped

- 4 cups button mushrooms, sliced

- ½ teaspoon ground cinnamon

- ½ teaspoon ground cumin

- ¼ teaspoon chili powder

- ¼ cup balsamic vinegar

- 1-pound purple sweet potatoes, cubed

- 2 cups light coconut milk

- 2 cups water

- salt and pepper to taste

- Juice from 1 lemon

Instructions:

1. Place the onion, mushrooms, cinnamon, cumin, chili powder, vinegar, sweet potatoes, coconut milk, and water. Season with salt and pepper to taste.

2. Close the lid and set the vent to the Sealing position.

3. Press the Pressure Cook or Manual button and cook on high for 10 minutes.

4. Do natural pressure release.

5. Once the lid is open, drizzle with lemon juice.

Nutrition Facts Per Serving:

Calories 355, Total Fat 29g, Saturated Fat 25g, Total Carbs 23g, Net Carbs 13g, Protein 6g, Sugar: 8g, Fiber: 10g, Sodium: 36mg, Potassium: 991mg, Phosphorus: 231mg

Thai Coconut, Broccoli, And Coriander Soup

Prep time: 5 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1/3 cup green curry paste

- 1 14-ounce can coconut milk

- 1-pound broccoli florets

- 2 cups baby spinach

- 2 cups cilantro leaves

- 2 scallions, shredded

- 3 cups water

- Salt and pepper to taste

Instructions:

1. Place the curry paste and coconut milk in the Instant Pot.

2. Give a good stir to combine the curry and coconut milk.

3. Stir the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and cook on high for 10 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 52, Total Fat 1g, Saturated Fat 0.3g, Total Carbs 9g, Net Carbs 3g, Protein 4g, Sugar: 2g, Fiber: 6g, Sodium: 108mg, Potassium: 476mg, Phosphorus: 98mg

3-Ingredient Tomato Soup

Prep time: 5 minutes, Cook time: 37 minutes; Serves 5

Ingredients:

- 6 tablespoons olive oil

- 1 onion, chopped

- 4 pounds plum tomatoes, halved

- 2 cups water

- salt and pepper to taste

- 1 cup heavy cream

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion until fragrant and stir in the tomatoes. Sauté for another minute.

3. Add in the water and season with salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Broth/Soup button and cook on high using the preset cooking time.

6. Do quick pressure release.

7. Once the lid is open, press the Sauté button and stir in the cream.

8. Allow to simmer for 5 minutes.

Nutrition Facts Per Serving:

Calories 558, Total Fat 25g, Saturated Fat 8g, Total Carbs 87g, Net Carbs 84g, Protein 2g, Sugar: 82g, Fiber: 3g, Sodium: 79mg, Potassium: 381mg, Phosphorus: 68mg

Celery Root and Carrot Soup

Prep time: 5 minutes, Cook time: 30 minutes; Serves 4

Ingredients:

- ½ large celery stalk, chopped

- ½ pounds carrots, peeled and chopped

- ¼ cup plain yogurt

- 2 tablespoons maple syrup

- 2 teaspoons ground coriander

- 1 teaspoon grated ginger

- 4 cups water

- salt and pepper to taste

- Celery leaves for garnish

Instructions:

1. Place all ingredients except for the celery leaves.

2. Give a good stir.

3. Close the lid and set the vent to the Sealing position.

4. Press the Pressure Cook or Manual button and cook on high using the preset cooking time.

5. Do natural pressure release.

6. Garnish with celery leaves before serving.

Nutrition Facts Per Serving:

Calories 56, Total Fat 0.6g, Saturated Fat 0.3g, Total Carbs 12g, Net Carbs 10g, Protein 0.9g, Sugar: 9g, Fiber: 2g, Sodium: 43mg, Potassium: 187mg, Phosphorus: 33mg

Cauliflower Leek Soup

Prep time: 5 minutes, Cook time: 16 minutes; Serves 4

Ingredients:

- 3 tablespoons olive oil

- 5 cloves garlic, minced

- 1 large russet potato, peeled and chopped

- 1 large cauliflower, cut into florets

- 3 cups vegetable broth

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the garlic until fragrant.

2. Add in the rest of the ingredients. Give a good stir.

3. Close the lid and set the vent to the Sealing position.

4. Press the Manual button and adjust the cooking time to 15 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 220, Total Fat 11g, Saturated Fat 2g, Total Carbs 28g, Net Carbs 21g, Protein 6g, Sugar: 5g, Fiber: 7g, Sodium: 68mg, Potassium: 1028mg, Phosphorus: 149mg

Chunky Tomato-Red Pepper Soup

Prep time: 5 minutes, Cook time: 40 minutes; Serves 6

Ingredients:

- 2 tablespoons butter

- 1 medium onion, chopped

- 2 cloves garlic, minced

- 2 medium red bell peppers, seeded and chopped

- 2 tablespoons smoked paprika

- 1 14-ounce can whole plum tomatoes

- 1 teaspoon sugar

- Salt and pepper to taste

- 1 ½ cup vegetable broth

- 1 cup heavy cream

Instructions:

1. Press the Sauté button and heat the butter until slightly melted. Stir in the onion and garlic until fragrant.

2. Add the bell pepper, paprika, and tomatoes. Season with sugar, salt and pepper. Stir for 3 minutes.

3. Pour in the broth.

4. Close the lid and set the vent to the Sealing position.

5. Press the Broth/Soup button and cook on high for 30 minutes.

6. Do quick pressure release to open the lid.

7. Once the lid is open, press the Sauté button and stir in the cream.

8. Allow to simmer for another 5 minutes.

Nutrition Facts Per Serving:

Calories 200, Total Fat 13g, Saturated Fat 7g, Total Carbs 18g, Net Carbs

14g, Protein 4g, Sugar:8 g, Fiber: 4g, Sodium: 348mg, Potassium: 297mg,

Phosphorus: 78mg

Easy Veggie Soup

Prep time: 5 minutes, Cook time: 35 minutes; Serves 6

Ingredients:

- 2 tablespoons olive oil

- 1 ½ cups yellow onion, chopped

- 4 cloves garlic, minced

- 1 ¼ cups chopped celery

- 2 cups chopped carrots

- 4 14-ounce cans vegetable broth

- 2 14-ounce cans diced tomatoes

- 1 cup diced tomatoes

- 2 bay leaves

- ½ teaspoon dried thyme

- 1 cup frozen green beans

- ¼ cup baby corn

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Stir in the onions and garlic. Sauté for 3 minutes until fragrant.

3. Add in the celery and carrots and sauté for another 2 minutes.

4. Stir in the rest of the ingredients and season with salt and pepper to taste.

5. Close the lid and set the vent to the Sealing position.

6. Press the Broth/Soup button and cook on high for 30 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 198, Total Fat 5g, Saturated Fat 1g, Total Carbs 31g, Net Carbs 24g, Protein 7g, Sugar: 8g, Fiber: 6g, Sodium: 259mg, Potassium: 1051mg, Phosphorus: 341mg

Hearty Winter Vegetable Soup

Prep time: 5 minutes, Cook time: 35 minutes; Serves 6

Ingredients:

- 2 tablespoons olive oil

- 1 onion, chopped

- 2 celery stalks, chopped

- 1 rutabaga, peeled and chopped

- 1 turnip, peeled and chopped

- 1 carrot, peeled and chopped

- 1 parsnip, peeled and diced

- 1 tablespoon rosemary, chopped

- 2 bay leaves

- 1 cup pearled barley, soaked overnight then drained

- 6 cups vegetable stock

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onion and celery for 2 minutes until translucent and fragrant.

2. Add the vegetables and season with rosemary.

3. Stir in the rest of the ingredients and season with salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Broth/Soup button and cook on high for 30 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 211, Total Fat 5g, Saturated Fat 0.7g, Total Carbs 39g, Net Carbs 31g, Protein 5g, Sugar: 6g, Fiber: 8g, Sodium: 23mg, Potassium :449 mg, Phosphorus: 135mg

Zanzibar Carrot and Tomato Soup

Prep time: 5 minutes, Cook time: 28 minutes; Serves 5

Ingredients:

- ½ tablespoons olive oil

- 2 carrots, chopped

- 1 28-ounces whole peeled tomatoes

- 1 tablespoon lime juice

- A dash of cinnamon

- A dash of ground cloves

- ½ cup coconut milk

- 5 cups vegetable broth

- salt and pepper to taste

- 2 tablespoons cornstarch + 3 tablespoons water

- 5 green onions, chopped

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the carrots and tomatoes for 2 minutes until wilted.

3. Stir in the lime juice, cinnamon, cloves, coconut milk, and vegetable broth. Season with salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook and Manual button. Adjust the cooking time to 20 minutes.

6. Do quick pressure release to open the lid.

7. Press the Sauté button and stir in the cornstarch slurry. Allow to simmer for 3 minutes.

8. Garnish with green onions last.

Nutrition Facts Per Serving:

Calories 192, Total Fat 11g, Saturated Fat 6g, Total Carbs 20g, Net Carbs 16g, Protein 7g, Sugar: 7g, Fiber: 4g, Sodium: 269mg, Potassium: 745mg, Phosphorus: 181mg

French Onion Soup

Prep time: 5 minutes, Cook time: 20 minutes; Serves 5

Ingredients:

- 2 pounds onion, chopped

- 3 tablespoons butter

- 4 cloves garlic, minced

- 2 teaspoons brown sugar

- 2 tablespoons plain white flour

- 1 cup dry white wine

- 4 cups vegetable stock

- 2 teaspoons soy sauce

- 1 teaspoon marmite

- 2 bay leaves

- salt and pepper to taste

Instructions:

1. Place the onion and butter for 8 minutes until the onions are translucent. Stir in the garlic and sauté for 2 minutes.

2. Stir in the sugar and the flour. Stir for another minute.

3. Stir in the rest of the ingredients until the flour is dissolved.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 10 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 224, Total Fat 12g, Saturated Fat 7g, Total Carbs 22g, Net Carbs 19g, Protein 8g, Sugar: 9g, Fiber: 3g, Sodium: 481mg, Potassium: 333mg, Phosphorus: 158mg

Miso Spinach Mushroom Soup

Prep time: 5 minutes, Cook time: 35 minutes; Serves 5

Ingredients:

- 2 tablespoons coconut oil

- 2 cups fresh shiitake mushrooms, stems removed and sliced thinly

- 1 tablespoon grated ginger

- 1 tablespoon grated garlic

- 4 cups vegetable broth

- 2 tablespoons miso paste

- salt and pepper to taste

- 5 cups baby spinach leaves

Instructions:

1. Press the Sauté button and heat the oil. Sauté the mushrooms, ginger and garlic. Sauté for 3 minutes.

2. Stir in the broth and miso paste. Adjust the seasoning with salt and pepper to taste.

3. Close the lid and set the vent to the sealing position.

4. Press the Broth/Soup button and cook on high for 30 minutes.

5. Do quick pressure release to open the lid.

6. Once the lid is open, press the Sauté button and stir in the spinach leaves. Allow to simmer for 3 minutes until wilted.

Nutrition Facts Per Serving:

Calories 75, Total Fat 6g, Saturated Fat 5g, Total Carbs 5g, Net Carbs 4g, Protein 2g, Sugar: 1g, Fiber: 1g, Sodium: 278mg, Potassium: 202mg, Phosphorus: 31mg

Vegan Turmeric Detox Soup

Prep time: 5 minutes, Cook time: 35 minutes; Serves 5

Ingredients:

- 1 tablespoon vegetable oil

- ½ cup white onion, chopped

- 2 cloves garlic, minced

- 1 cup chopped carrots

- 1 cup chopped celery

- ½ teaspoon ground turmeric

- 2 teaspoon grated ginger

- 1 cup chopped green beans

- 1 cup chopped kale

- 4 cups vegetable broth

- Juice from 1 lemon

- 1 teaspoon paprika

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Stir in the onion and garlic for 1 minute until fragrant.

3. Add the carrots and celery and stir for another 2 minutes.

4. Add the rest of the ingredients and season with salt and pepper to taste.

5. Close the lid and set the vent to the Sealing position.

6. Press the Broth/Soup button and cook on high for 30 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 73, Total Fat 4g, Saturated Fat 0.6g, Total Carbs 9g, Net Carbs 7g, Protein 1g, Sugar: 2g, Fiber: 2g, Sodium: 70mg, Potassium: 258mg, Phosphorus: 34mg

Curried Cauliflower and Potato Soup

Prep time: 5 minutes, Cook time: 20 minutes; Serves 5

Ingredients:

- 3 teaspoons olive oil

- 1 shallot, diced

- 2 cloves garlic, minced

- 5 cups diced russet potatoes

- 1 large head cauliflower, cut into florets

- 3 teaspoons curry powder

- 6 cups vegetable stock

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Stir in the shallot and garlic until fragrant.

3. Add the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 15 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 178, Total Fat 4g, Saturated Fat 1g, Total Carbs 31g, Net Carbs 27g, Protein 6g, Sugar: 2g, Fiber: 4g, Sodium: 47mg, Potassium: 820mg, Phosphorus: 122mg

Winter Veggie Curry

Prep time: 5 minutes, Cook time: 16 minutes; Serves 5

Ingredients:

- 2 tablespoons extra virgin coconut oil

- 1 onion, chopped

- 4 cloves garlic, minced

- 1 tablespoon Thai red curry paste

- 1 turnip, chopped

- 1 parsnip, chopped

- 1 14-ounce can light coconut milk

- 4 cups vegetable stock

- 1 tablespoon ground turmeric

- 2 tablespoons sugar

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onion and garlic until fragrant.

2. Stir in the rest of the ingredients and stir to combine everything.

3. Close the lid and set the vent to the Sealing position.

4. Press the Pressure Cook or Manual button and adjust the cooking time to 15 minutes.

5. Do natural pressure releases.

Nutrition Facts Per Serving:

Calories 265, Total Fat 25g, Saturated Fat 18g, Total Carbs 12g, Net Carbs 9g, Protein 3g, Sugar: 7g, Fiber: 3g, Sodium: 14mg, Potassium: 304mg, Phosphorus: 100mg

Spicy Vegetarian Cabbage Soup

Prep time: 5 minutes, Cook time: 16 minutes; Serves 6

Ingredients:

- 1 tablespoon olive oil

- 1 white onion, chopped

- 6 cloves garlic, minced

- 1 celery stalk, sliced

- 1-pound potatoes, diced

- 2 carrots, peeled and chopped

- 2 10-ounce cans fire-roasted potatoes

- 1 small green cabbage, chopped

- ½ teaspoon crushed red pepper flakes

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil.

2. Sauté the onion and garlic for 1 minute until fragrant.

3. Stir in the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 15 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 201, Total Fat 3g, Saturated Fat 0.4g, Total Carbs 42g, Net Carbs 37g, Protein 5g, Sugar: 3g, Fiber: 5g, Sodium: 252mg, Potassium: 872mg, Phosphorus: 164mg

Moroccan Carrot Soup

Prep time: 5 minutes, Cook time: 31 minutes; Serves 6

Ingredients:

- 6 tablespoons olive oil

- ½ teaspoon ground cumin

- ½ teaspoon ground coriander

- ½ teaspoon ground cinnamon

- ¼ teaspoon cayenne pepper

- 5 cups vegetable broth

- 3 cups chopped carrots

- ¾ cup yogurt

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Toast the cumin, coriander, cinnamon, and cayenne pepper for 1 minute.

2. Pour in the rest of the ingredients.

3. Close the lid and set the vent to the Sealing position.

4. Press the Broth/Soup button and cook on high using the preset cooking time.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 162, Total Fat 15g, Saturated Fat 3g, Total Carbs 7g, Net Carbs 5g,

Protein 2g, Sugar: 4g, Fiber: 2g, Sodium: 53mg, Potassium: 230mg,

Phosphorus: 50mg

Celery Root Soup

Prep time: 5 minutes, Cook time: 40 minutes; Serves 6

Ingredients:

- 3 tablespoons olive oil

- 1 onion, chopped

- 2 cloves garlic, minced

- 1 large celery root, chopped

- 4 cups vegetable broth

- salt and pepper to taste

- ½ cup heavy cream

- 1 tablespoon truffle oil

- 1 tablespoon chopped parsley

Instructions:

1. Press the Sauté button and heat the oil. Stir in the onion, garlic, and celery. Sauté for 4 minutes until fragrant.

2. Pour in the broth and season with salt and pepper to taste.

3. Close the lid and set the vent to the Sealing position.

4. Press the Broth/Soup button and cook on high for 30 minutes.

5. Once the timer sets off, do quick pressure release.

6. Once the lid is open, press the Sauté button and pour in the cream. Allow to simmer for 5 minutes.

7. Drizzle with truffle oil and parsley before serving.

Nutrition Facts Per Serving:

Calories 126, Total Fat 13g, Saturated Fat 4g, Total Carbs 3g, Net Carbs 2g, Protein 0.6g, Sugar: 1g, Fiber: 1g, Sodium: 19mg, Potassium: 86mg, Phosphorus: 17mg

Clear Mushroom Broth

Prep time: 5 minutes, Cook time: 30 minutes; Serves 6

Ingredients:

- 2 cups fresh shiitake mushrooms, chopped

- 1 cup cremini mushrooms, chopped

- 2 cloves garlic peeled

- 1 onion, peeled

- 2 bay leaves

- 1 carrot, roughly chopped

- 5 cups water

- salt and pepper to taste

Instructions:

1. Place all ingredients in the Instant Pot.

2. Close the lid and set the vent to the Sealing position.

3. Press the Broth/Soup button and cook on high using the preset cooking time.

4. Do natural pressure release.

5. Remove the solids and serve the broth.

Nutrition Facts Per Serving:

Calories 18, Total Fat 0.1g, Saturated Fat 0g, Total Carbs 4g, Net Carbs 3g, Protein 1g, Sugar: 1g, Fiber: 1g, Sodium: 10mg, Potassium: 107mg, Phosphorus: 25mg

Instant Pot Loaded Potato Soup

Prep time: 5 minutes, Cook time: 35 minutes; Serves 6

Ingredients:

- 1 tablespoon butter

- 1 onion, chopped

- 3 cloves garlic, minced

- 3 cups vegetable broth

- 7 russet potatoes, chopped

- salt and pepper to taste

- 1 cup milk + 1 tablespoon flour

Instructions:

1. Press the Sauté button on the Instant Pot and heat the butter. Sauté the onion and garlic until fragrant.

2. Stir in the broth and potatoes and season with salt and pepper to taste.

3. Close the lid and set the vent to the Sealing position.

4. Press the Broth/Soup button and cook on high using the preset cooking time.

5. Do natural pressure release to open the lid.

6. Once the lid is open, press the Sauté button and stir in the cream.

7. Simmer for 5 minutes.

Nutrition Facts Per Serving:

Calories 387, Total Fat 3g, Saturated Fat 1g, Total Carbs 82g, Net Carbs 76g, Protein 11g, Sugar: 6g, Fiber: 6g, Sodium: 57mg, Potassium: 1885mg, Phosphorus: 282mg

Vegetarian Red Borscht Soup

Prep time: 5 minutes, Cook time: 35 minutes; Serves 6

Ingredients:

- 1 tablespoon olive oil

- 1 onion, chopped

- 3 cloves garlic, minced

- 1 cup fresh shiitake mushrooms, halved

- 3 beets, peeled and shredded

- 3 carrots, peeled and shredded

- 3 potatoes, peeled and cubed

- 1 6-ounce can tomato paste

- 1 teaspoon white sugar

- 4 cups water

- salt and pepper to taste

- ½ cup sour cream for topping

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onion and garlic for 1 minute before adding the shiitake mushrooms.

2. Stir for 2 minutes until the mushrooms have wilted.

3. Add the beets, carrots, and potatoes. Stir in the tomato paste and sugar.

4. Pour in the water and stir to dissolve the tomato paste. Season with salt and pepper to taste.

5. Close the lid and set the vent to the Sealing position.

6. Press the Broth/Soup button and cook on high using the preset cooking time.

7. Do natural pressure release to open the lid.

8. Once the lid is open, place sour cream on top before serving.

Nutrition Facts Per Serving:

Calories 258, Total Fat 5g, Saturated Fat 2g, Total Carbs 48g, Net Carbs 40g, Protein 8g, Sugar: 10g, Fiber: 8g, Sodium: 88mg, Potassium: 1328mg, Phosphorus: 177mg

Cabbage, Potato, And Tomato Soup

Prep time: 5 minutes, Cook time: 35 minutes; Serves 5

Ingredients:

- ¼ cup margarine

- 1 onion, chopped

- 4 cloves garlic, minced

- 3 celery stalks, chopped

- 2 potatoes, peeled and chopped

- 1 14-ounce can tomato

- 1 head small cabbage, chopped

- ½ cup ketchup

- 1 teaspoon Italian seasoning

- 4 cups water

- Salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot and heat the margarine.

2. Sauté the onion, garlic, and celery for 3 minutes or until the celery stalks are translucent.

3. Add the potatoes, tomatoes, and cabbages.

4. Stir in the rest of the ingredients.

5. Close the lid and set the vent to the Sealing position.

6. Press the Broth/Soup button and cook on high for 30 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 144, Total Fat 5g, Saturated Fat 3g, Total Carbs 24g, Net Carbs 19g, Protein 4g, Sugar: 8g, Fiber: 5g, Sodium: 549mg, Potassium: 640mg, Phosphorus: 104mg

Chunky Creamy Asparagus Soup

Prep time: 5 minutes, Cook time: 16 minutes; Serves 5

Ingredients:

- 6 tablespoons butter

- 1 ½ cups onion, chopped

- 1 ½ pounds fresh asparagus, trimmed and cut into 1-inch thick

- 3 cups water

- 2 tablespoons tamari

- salt and pepper to taste

- 6 tablespoons all-purpose flour dissolved in 2 cups milk

Instructions:

1. Press the Sauté button on the Instant Pot and heat the butter.

2. Stir in the onion until fragrant.

3. Add asparagus and water. Season with tamari, salt and pepper to taste.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and adjust the cooking time to 10 minutes.

6. Do quick pressure release.

7. Once the lid is open, press the Sauté button and stir in the flour

8. dissolved in milk.

9. Allow to simmer for 5 minutes until the liquid thickens.

Nutrition Facts Per Serving:

Calories 255, Total Fat 15g, Saturated Fat 9g, Total Carbs 22g, Net Carbs 19g, Protein 10g, Sugar: 12g, Fiber: 3g, Sodium: 876mg, Potassium: 562mg, Phosphorus: 312mg

Italian Pasta and Beans

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 2 tbsp olive oil

- 3 cloves garlic, minced

- 1 cup onion, chopped

- ¼ tsp ground black pepper

- 1 tsp dried basil leaves

- ¼ cup chopped parsley

- 1 can or 15 oz cannelli beans, drained and rinsed well

- 3 cups vegetable broth

- 2 cans of 14.5 oz stewed tomatoes, undrained

- 1/2 lb. seashell pasta, whole wheat

Instructions:

1. Press sauté button on Instant Pot and heat for 3 minutes. Add oil and heat for another 3 minutes. Add garlic and onion. Sauté until tender or for five minutes.

2. Stir in remaining ingredients.

3. Press cancel, cover pot, press pressure cook button, choose high settings, and cook for 5 minutes. Do a 5-minute natural release, and then do a QPR.

4. Serve while hot.

Nutrition Facts Per Serving:

Calories 121, Total Fat 6g, Saturated Fat 1g, Total Carbs 14g, Net Carbs 11g, Protein 4g, Sugar: 1g, Fiber 3g, Sodium 402mg, Potassium 194mg, Phosphorus 78mg

Pasta Mediterranean Style

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 8 oz whole wheat linguine or spaghetti

- ¼ cup extra virgin olive oil

- 2 large cloves garlic, chopped

- 1 can of 15 oz crushed tomatoes with basil

- Big pinch of saffron threads soaked in 2 tbsps of water

- Big pinch of crushed red pepper

- Freshly ground pepper to taste

- ¼ tsp salt

- 1 tbsp finely grated lemon zest

- ¼ cup chopped fresh parsley

Instructions:

1. Cook your pasta following the package label, drain and set aside while covering it to keep it warm.

2. Press sauté button on Instant Pot and heat oil for 5 minutes.

3. Sauté for two to three minutes the garlic and add the saffron plus liquid and the crushed tomatoes. Let it simmer for five minutes.

4. Add the red pepper and continue for a minute to simmer the sauce. Lastly, season with pepper and salt.

5. Then transfer half of the sauce into the pasta bowl and toss to mix. Then ladle the pasta into 4 medium sized serving bowls, top with remaining sauce, lemon zest and parsley in that order before serving.

Nutrition Facts Per Serving:

Calories 100, Total Fat 6g, Saturated Fat 1g, Total Carbs 12g, Net Carbs 10g, Protein 3g, Sugar: 2g, Fiber 2g, Sodium 291mg, Potassium 112mg, Phosphorus 44mg

Penne Pesto

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1 16-oz package penne pasta

- 4 cups cold water

- 4 tbsp olive oil, divided

- 6 cloves garlic, minced

- 4 tbsp grated Parmesan cheese

- ¼ cup pesto

- 1 ¼ cups cottage cheese

- ¼ tsp pepper

- ½ tsp salt

Instructions:

1. Add pasta in Instant Pot. Add water, 1 tbsp oil, and garlic.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Do a quick release pressure and cover seal with a kitchen towel to avoid splatters.

4. Add remaining ingredients and toss well to mix.

5. Cover and let it sit for 5 minutes to allow flavors to mix.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 438, Total Fat 27g, Saturated Fat 5g, Total Carbs 37g, Net Carbs 31g, Protein 14g, Sugar: 6g, Fiber 6g, Sodium 765mg, Potassium 168mg, Phosphorus 267mg

Lemon-Avocado Sauce on Spaghetti

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 12-oz whole wheat spaghetti

- 3 cups cold water + 4 tbsp water, divided

- 1 large onion, finely sliced

- 1 tbsp olive oil

- 2 avocados, pitted and peeled

- Pepper to taste

- Freshly ground black pepper

- Zest and juice of 1 large lemon

Instructions:

1. Add spaghetti in Instant Pot. Add 3 cups water, 1 tbsp oil, and onion.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Do a quick release pressure and cover seal with a kitchen towel to avoid splatters. Translate the spaghetti into a fry pan.

4. In a blender, puree the lemon juice, 4 tbsp water, and avocado until smoothly. Pour into the fry pan.

5. Cover and let it sit for 5 minutes to allow flavors to mix.

6. Serve and enjoy with pepper and lemon zest.

Nutrition Facts Per Serving:

Calories 341, Total Fat 22g, Saturated Fat g, Total Carbs 36g, Net Carbs 25g, Protein 7g, Sugar: 4g, Fiber 11g, Sodium 186mg, Potassium 652mg, Phosphorus 142mg

Simple and Creamy Alfredo Fettuccine

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1/8 tsp freshly ground black pepper

- ½ tsp salt

- 1 tbsp olive oil

- 8 oz dried fettuccine, cooked and drained

- 2 cups vegetable stock

- 1/4 cup whipping cream

- 1 cup grated low fat, low sodium parmesan cheese

- 1 tbsp fresh parsley, chopped

Instructions:

1. Add all ingredients in Instant Pot except for whipping cream, cheese, and parsley. Do not mix.

2. Cover and seal the lid, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Stir in cream and cheese.

5. Cover and let it sit for 5 minutes to allow flavors to mix. Mix again before ladling on to plates.

6. Serve and enjoy with a sprinkle of parsley.

Nutrition Facts Per Serving:

Calories 301, Total Fat 19g, Saturated Fat 9g, Total Carbs 3g, Net Carbs 3g, Protein 29g, Sugar: 2g, Fiber 0g, Sodium 1911mg, Potassium 325mg, Phosphorus 363mg

Stuffed Vegetarian Pasta Shells

Prep time: 10 minutes, Cook time: 30 minutes; Serves 10

Ingredients:

- 20 jumbo pasta shells, cooked and drained

- Water

- 1 8-oz can no salt added tomato sauce

- 1 28-oz can fire roasted crushed tomatoes with added puree

- ¼ cup chopped pepperoncini peppers

- 1 tsp dried oregano

- 2 garlic cloves, minced

- 5 oz frozen chopped spinach, thawed, drained and squeezed dry

- 1 9oz package frozen artichoke hearts, thawed and chopped

- ¼ tsp freshly ground black pepper

- ½ cup fat free cream cheese softened

- 1 cup crumbled feta cheese

- 1 cup shredded provolone cheese

Instructions:

1. In Instant Pot, add pasta shells. Add water until shells are just submerged.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Drain pasta shells and run under cold water to stop cooking process and set aside.

5. In a bowl, mix well tomato sauce, crushed tomatoes, peppers, and oregano.

6. In another bowl, mix well the remaining ingredients and stuff into the pasta shells.

7. Place stuffed pasta shells on a lightly greased baking pan and top with tomato sauce.

8. Bake for 25 minutes in a preheated 375oF oven.

9. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 153, Total Fat 7g, Saturated Fat 5g, Total Carbs 14g, Net Carbs 10g, Protein 11g, Sugar: 7g, Fiber 4g, Sodium 555mg, Potassium 604mg, Phosphorus 259mg

Mushroom Bolognese

Prep time: 30 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1 cup boiling water

- ½-oz dried porcini mushrooms

- 12-oz whole wheat spaghetti, cut to fit in pot

- 2 cups water

- ¼ cup almond milk

- 1 14-oz can whole peeled tomatoes

- ½ cup white wine

- 2 tbsp tomato paste

- 1 tbsp minced garlic

- 8 cups finely chopped cremini mushrooms

- ½ tsp freshly ground black pepper, divided

- 2 ½ cups onion, chopped

- 1 tbsp olive oil

- ¼ cup low fat Parmigiano-Reggiano cheese, grated

- ¼ cup chopped fresh parsley

Instructions:

1. Let porcini stand in a boiling bowl of water for twenty minutes, drain, rinse and chop.

2. Add all ingredients in pot except for parsley and cheese. Mix.

3. Cover, seal, press manual button, and cook on high for 1 minute.

4. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Stir in cheese.

6. Cover and let it sit for 5 minutes to allow flavors to mix. Mix again before ladling on to plates.

7. Serve and enjoy with a sprinkle of parsley.

Nutrition Facts Per Serving:

Calories 298, Total Fat 10g, Saturated Fat 2g, Total Carbs 45g, Net Carbs 30g, Protein 15g, Sugar: 13g, Fiber 10g, Sodium 388mg, Potassium 1149mg, Phosphorus 342mg

Penne Anti-Pasto

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 8-oz penne pasta

- 1 1/2 cups vegetable stock

- 1 7-oz jar drained and chopped sun-dried tomato halves packed in oil

- 1/3 cup pesto

- ½ cup grated low fat Parmigiana-Reggiano cheese, divided

- 1 6-oz jar drained, sliced, marinated and quartered artichoke hearts

- 1/4 cup pitted and chopped Kalamata olives

- 1 medium red bell pepper, diced

- ¼ cup pine nuts, toasted

Instructions:

1. Add pasta, stock, sun-dried tomato and its oil, and pesto.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Stir in cheese, artichoke, olive, and bell pepper.

5. Cover and let it sit for 5 minutes to allow flavors to mix. Mix again before ladling on to plates.

6. Serve and enjoy with a sprinkle of pine nuts.

Nutrition Facts Per Serving:

Calories 432, Total Fat 29g, Saturated Fat 5g, Total Carbs 37g, Net Carbs g, Protein 13g, Sugar: 2g, Fiber 11g, Sodium 732mg, Potassium 1208mg, Phosphorus 388mg

Fresh Tomato and Basil Pasta

Prep time: 10 minutes, Cook time: 6 minutes; Serves 2

Ingredients:

- 1 ¼ lbs. tomatoes, chopped

- 8-oz uncooked penne

- 2 cups vegetable stock

- 1/8 tsp black pepper

- ¼ tsp salt

- 2 tsp minced garlic

- 1 cup vertically sliced onions

- 2 tsp olive oil

- 6 tbsp grated fresh low sodium pecorino Romano cheese

- ¼ cup torn fresh basil leaves

Instructions:

1. Evenly spread tomatoes on bottom of pot.

2. Add remaining ingredients except for cheese and basil. Don’t Mix.

3. Cover, seal, press manual button, and cook on high for 1 minute.

4. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Stir in cheese and basil.

6. Cover and let it sit for 5 minutes to allow flavors to mix. Mix again before ladling on to plates.

7. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 491, Total Fat 12g, Saturated Fat 4g, Total Carbs 87g, Net Carbs 75g, Protein 20g, Sugar: 87g, Fiber 12g, Sodium 797mg, Potassium 436mg, Phosphorus 436mg

Fresh Tomato ‘n Pesto Pasta

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- Pepper to taste

- 2 tsp olive oil

- 1 cup cherry tomatoes, halved

- 4 cups vegetable stock

- ½ tsp salt

- ¾ cups prepared pesto

- 16-oz whole wheat pasta

- ¼ cup fresh Basil, chopped

- ¼ cup parmesan cheese, grated

Instructions:

1. Evenly spread halved tomatoes on bottom of pot.

2. Add remaining ingredients on top, except for basil and cheese. Do not mix.

3. Cover, seal, press manual button, and cook on high for 1 minute.

4. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Stir in cheese and basil.

6. Cover and let it sit for 5 minutes to allow flavors to mix. Mix again before ladling on to plates.

7. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 491, Total Fat 23g, Saturated Fat 4g, Total Carbs 63g, Net Carbs 52g, Protein 16g, Sugar: 5g, Fiber 11g, Sodium 796mg, Potassium 650mg, Phosphorus 438mg

Creamy Mac and Cheese

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 ½ cups almond milk

- 8-oz cream cheese fat free

- 6-oz sharp cheddar, grated, low sodium

- ½ tsp salt

- 3 cups vegetable stock

- 1 tsp ground mustard

- 1 tsp Sriracha, optional

- Pepper to taste

- 16-oz elbow macaroni

Instructions:

1. In a blender puree all ingredients except for macaroni.

2. Evenly spread macaroni on bottom of pot and pour pureed cheese sauce on top.

3. Cover, seal, press manual button, and cook on high for 1 minute.

4. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 491, Total Fat 14g, Saturated Fat 6g, Total Carbs 66g, Net Carbs 63g, Protein 26g, Sugar: 10g, Fiber 3g, Sodium 871mg, Potassium 534mg, Phosphorus 557mg

Mushroom Stroganoff

Prep time: 10 minutes, Cook time: 6 minutes; Serves 6

Ingredients:

- 1 can cream of mushroom soup

- 16-oz whole wheat pasta

- 3 cups vegetable stock

- 1-lb mushrooms, chopped

- ½ tsp salt

- 1 tsp freshly ground pepper

- 1 tbsp butter

- 2 cloves garlic, minced

- 1 medium onion, chopped

Instructions:

1. Add all ingredients in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 365, Total Fat 7g, Saturated Fat 3g, Total Carbs 71g, Net Carbs 58g, Protein 13g, Sugar: 6g, Fiber 13g, Sodium 509mg, Potassium 802mg, Phosphorus 367mg

Creole Pasta

Prep time: 10 minutes, Cook time: 6 minutes; Serves 6

Ingredients:

- 16-oz pasta, whole wheat

- 2 1/2 cups vegetable stock

- 1 28-oz jar Pasta sauce, low sodium

- 1 tsp Cajun seasoning

- ½ tsp celery seeds

- 2 bell peppers, sliced

- 2 medium onions, sliced

- 1 tbsp olive oil

Instructions:

1. Add all ingredients in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 205, Total Fat 6g, Saturated Fat 0g, Total Carbs 33g, Net Carbs 26g, Protein 7g, Sugar: 9g, Fiber 7g, Sodium 742mg, Potassium 648mg, Phosphorus 165mg

Pasta Florentine

Prep time: 10 minutes, Cook time: 6 minutes; Serves 6

Ingredients:

- 1 tbsp Italian seasoning

- 4-oz sliced Mozzarella cheese, low sodium

- 2 cloves garlic minced

- 16-oz whole wheat pasta

- ½ tsp salt

- 1 can of cream of mushroom soup, low sodium

- 3 cups water

- 8 cups baby spinach

- 4 tbsp Parmesan cheese

Instructions:

1. Add all ingredients in pot except for spinach and cheese. Mix.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Stir in spinach and cheese. Let it rest for 5 minutes to allow flavors to meld.

5. Mix before ladling on to plates.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 360, Total Fat 8g, Saturated Fat 3g, Total Carbs 63g, Net Carbs 52g, Protein 16g, Sugar: 3g, Fiber 11g, Sodium 407mg, Potassium 584mg, Phosphorus 395mg

Kale Pasta Pesto

Prep time: 10 minutes, Cook time: 6 minutes; Serves 6

Ingredients:

- 3 cloves of garlic, minced

- 3 cups kale, rinsed

- ¾ cup walnuts

- 2 tablespoons lemon juice, freshly squeezed

- ¾ teaspoon salt

- ¼ teaspoon ground pepper

- ¼ cup flaxseed oil

- 1-pound whole grain pasta

- 3 1/2 cups vegetable broth

Instructions:

1. In blender add all ingredients except for pasta and broth. Puree until smooth and creamy.

2. Add pasta and both in Instant pot and pour in kale sauce.

3. Cover, seal, press manual button, and cook on high for 1 minute.

4. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Mix before ladling on to plates.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 450, Total Fat 20g, Saturated Fat 2g, Total Carbs 62g, Net Carbs 55g, Protein 11g, Sugar: 2g, Fiber 7g, Sodium 774mg, Potassium 443mg, Phosphorus 273mg

Simple Lemony Pasta

Prep time: 10 minutes, Cook time: 6 minutes; Serves 2

Ingredients:

- 8-oz angel hair whole wheat spaghetti

- 2 cups vegetable broth

- 1 lemon, juiced and zested

- 3 1/2 ounces low-sodium parmesan cheese

- Freshly ground black pepper

- 1 tablespoon olive oil

- ¼ cup packed fresh basil leaves, torn

Instructions:

1. Add pasta and broth in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Stir in remaining ingredients and cover. Let it rest for 5 minutes to allow flavors to meld.

5. Mix before ladling on to plates.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 494, Total Fat 28g, Saturated Fat 12g, Total Carbs 34g, Net Carbs g, Protein 32g, Sugar: 2g, Fiber 5g, Sodium 1038mg, Potassium 335mg, Phosphorus 573mg

Lentil ‘n Pasta in Cilantro Sauce

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 2 cups water

- 2 small dry red peppers, whole

- 1 tsp turmeric

- 1 tsp ground cumin

- 3 cloves garlic, minced

- 1 15-ounce can low sodium, diced tomatoes with juice

- 1 large onion, chopped

- ½ cup dry lentils, rinsed

- ½ cup orzo or tiny pasta

- ¼ cup fresh cilantro, chopped

- 3 tbsp low fat sour cream

Instructions:

1. Add all ingredients in Instant Pot, except for cilantro and sour cream.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Stir in remaining cilantro and cover. Let it rest for 5 minutes to allow flavors to meld.

5. Mix before ladling on to plates.

6. Serve and enjoy with sour cream on top.

Nutrition Facts Per Serving:

Calories 151, Total Fat 3g, Saturated Fat 1g, Total Carbs 32g, Net Carbs 29g, Protein 4g, Sugar: 18g, Fiber 3g, Sodium 82mg, Potassium 392mg, Phosphorus 85mg

Creamy Asparagus & Pasta Soup

Prep time: 15 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 cup peeled and diced potatoes

- 1/2-pound fresh asparagus, cut into 1/4-inch pieces, divided

- 1/2 cup chopped onion

- 1 cup shell pasta, small

- 2 stalks celery, chopped

- 2 cups water

- ¼ tsp salt

- 2 tablespoons butter

- ½ tsp cracked black pepper, to taste

- 1 1/2 cups almond milk

Instructions:

1. Add all ingredients in Instant Pot, except for milk.

2. Cover, seal, press manual button, and cook on high for 2 minutes.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Mix in almond milk before ladling on to bowls.

5. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 133, Total Fat 6g, Saturated Fat 4g, Total Carbs 17g, Net Carbs 15g, Protein 4g, Sugar: 5g, Fiber 3g, Sodium 162mg, Potassium 303mg, Phosphorus 109mg

Vegetarian Noodle Soup

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1 cup chopped onion

- 3 cloves garlic, minced

- 1 cup chopped celery

- 1 cup sliced, peeled carrots (2 medium)

- 4 ounces dried linguini, broken

- 1 cup seashell pasta, small

- 3 cups vegetable soup

- 1 cup almond milk

- ½ tsp pepper

- ¼ tsp salt

- 2 tablespoons snipped fresh parsley

Instructions:

1. Add all ingredients in Instant Pot, except for parsley and milk.

2. Cover, seal, press manual button, and cook on high for 2 minutes.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Stir in milk and cover. Let it rest for 5 minutes to mix flavors.

5. Mix before ladling on to bowls.

6. Serve and enjoy with garnish of parsley.

Nutrition Facts Per Serving:

Calories 230, Total Fat 4g, Saturated Fat 2g, Total Carbs 40g, Net Carbs 33g, Protein 10g, Sugar: 9g, Fiber 7g, Sodium 645mg, Potassium 296mg, Phosphorus 138mg

Easy Tom Yum Glass Noodle Soup

Prep time: 10 minutes, Cook time: 25 minutes; Serves 4

Ingredients:

- 1 stalk lemongrass, cut in half then halved lengthwise

- 4 cloves garlic, minced

- 1½ tbsp fresh minced ginger

- 1/2 medium yellow onion, thinly sliced

- 4 red tomatoes, chopped

- ¼ cup water

- 1 Thai red chili pepper

- 1½ cups thinly sliced shiitake mushrooms

- 3 tbsp green curry paste

- 6 cups vegetable broth, low sodium

- 2 medium limes, juiced

- 1 tbsp coconut aminos

- 1 tbsp sugar

- 6-oz potato starch noodles

- 1/2 cup light coconut milk

Instructions:

1. Add all ingredients in Instant Pot, except for coconut milk.

2. Cover, seal, press soup button, and cook for 20 minutes.

3. Do a quick release pressure.

4. Stir in coconut milk and let it rest for 5 minutes.

5. Mix before ladling on to bowls.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 230, Total Fat 4g, Saturated Fat 2g, Total Carbs 40g, Net Carbs 33g, Protein 10g, Sugar: 9g, Fiber 7g, Sodium 645mg, Potassium 296mg, Phosphorus 138mg

Coconut Thai Noodle Soup

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 2 cups vegetable stock

- 1 thumb-size fresh ginger, sliced

- 1 stalk fresh lemongrass, cut into 1-inch thick

- 1 cup sliced mushrooms

- 2 small Thai chilies, chopped

- ¼ cup fresh cilantro, minced

- 6-oz glass noodles

- Pepper to taste

- 2 cups coconut milk

- 1 tablespoon fresh lime juice

- ¼ cup basil leaves

Instructions:

1. Add all ingredients in Instant Pot, except for coconut milk, lime juice, and basil.

2. Cover, seal, press soup button, and cook for 20 minutes.

3. Do a quick release pressure.

4. Stir in coconut milk, lime juice, and basil leaves. Let it rest for 5 minutes.

5. Mix before ladling on to bowls.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 166, Total Fat 6g, Saturated Fat 3g, Total Carbs 21g, Net Carbs 20g, Protein 10g, Sugar: 7g, Fiber 1g, Sodium 312mg, Potassium 485mg, Phosphorus 205mg

Spanish Soup with Pasta

Prep time: 10 minutes, Cook time: 5 minutes; Serves 6

Ingredients:

- 1 daikon radish, peeled and cubed

- 2 carrots, peeled and cubed

- 2 stalks of celery, chopped

- A pinch of saffron

- 6 cups vegetable stock

- ¼ tsp olive oil

- 1 cup pasta shells, small

- 1 bay leaf

- ¼ tsp salt

- ½ tsp pepper

Instructions:

1. Add all ingredients in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 2 minutes.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Open pot and discard bay leaf.

5. Ladle into bowls, serve and enjoy.

Nutrition Facts Per Serving:

Calories 85, Total Fat 2g, Saturated Fat 1g, Total Carbs 11g, Net Carbs g, Protein 7g, Sugar: 2g, Fiber 3g, Sodium 786mg, Potassium 534mg,

Phosphorus 169mg

Sweet Potato ‘n Pasta Cuban Soup

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 onion, chopped

- 5 cloves of garlic, minced

- 1/2-pound sweet potatoes, peeled and diced

- 1 cup pasta of choice

- 1 red bell pepper, chopped

- 1 cup tomatoes

- 1 bay leaf

- 1 teaspoon ground cumin

- 2 teaspoons dried oregano

- ½ tsp pepper

- ½ tsp salt

- 4 cups water

Instructions:

1. Add all ingredients in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 2 minutes.

3. Allow for a 5-minute natural release.

4. Then, cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Open pot and discard bay leaf.

6. Ladle into bowls, serve and enjoy.

Nutrition Facts Per Serving:

Calories 81, Total Fat 1g, Saturated Fat 0g, Total Carbs 18g, Net Carbs 15g, Protein 3g, Sugar: 3g, Fiber 3g, Sodium 203mg, Potassium 309mg, Phosphorus 62mg

Rotini and Veggie Salad

Prep time: 10 minutes, Cook time: 3 minutes; Serves 8

Ingredients:

- 12-oz tricolor rotini pasta

- 3 cups water

- 1 ½ cups broccoli florets

- 1 cup grape tomatoes, halved

- 1 ½ cups English cucumber, diced

- 1 1/3 cups Italian salad dressing

- 1 medium yellow bell pepper, chopped

- ¾ cup carrots, chopped

- 1 small red onion, chopped

- ½ cup parmesan cheese, grated

Instructions:

1. Place pasta and water in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Add broccoli florets, cover and let it rest for 5 minutes.

5. Drain broccoli and pasta well. Transfer to bowl.

6. Mix in salad dressing and let pasta soak in the dressing for 10 minutes.

7. Add remaining ingredients and toss well to coat.

8. Serve and enjoy while warm.

Nutrition Facts Per Serving:

Calories 360, Total Fat 30g, Saturated Fat 5g, Total Carbs 20g, Net Carbs 17g, Protein 4g, Sugar: 4g, Fiber 3g, Sodium 356mg, Potassium 208mg, Phosphorus 105mg

Orzo Salad Greek Style

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 1/2 cups uncooked orzo pasta

- 3 cups water

- 2 (6 ounce) cans marinated artichoke hearts

- 1 tomato, seeded and chopped

- 1 cucumber, seeded and chopped

- 1 red onion, chopped

- 1 cup crumbled feta cheese

- 1 (2 ounce) can black olives, drained

- 1/4 cup chopped fresh parsley

- 1 tablespoon lemon juice

- 1/2 teaspoon dried oregano

- 1/2 teaspoon lemon pepper

Instructions:

1. Place pasta and water in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Meanwhile, drain artichoke hearts and reserve the marinade for use later.

4. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Drain pasta well and transfer to bowl.

6. Add remaining ingredients and toss well to coat. Refrigerate for an hour.

7. Drizzle reserved artichoke marinade before serving.

Nutrition Facts Per Serving:

Calories 326, Total Fat 10g, Saturated Fat 4g, Total Carbs 49g, Net Carbs 44g, Protein 13g, Sugar: 5g, Fiber 5g, Sodium 615mg, Potassium 233mg, Phosphorus 76mg

Noodle Salad Thai Style

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 4 cups water

- 1 (8 ounce) package dried rice noodles

- 1 tablespoon olive oil

- 1/4 head romaine lettuce, chopped

- 1/4 red bell pepper, diced

- 1/4 cup chopped red onion

- 3 green onions, chopped

- 1/4 cucumber, diced

- 2 tablespoons chopped fresh basil, or to taste

- 2 tablespoons chopped fresh cilantro, or to taste

- 1 (1 inch) piece fresh ginger root, minced

- 1/4 jalapeno pepper, seeded and minced

- 2 cloves garlic, minced

Sauce Ingredients:

- 1/3 cup olive oil

- 1/4 cup rice vinegar

- 1/4 cup soy sauce

- 1/4 cup white sugar

- 1 lemon, juiced

- 1 lime, juiced

- 1 teaspoon salt

- 1/4 teaspoon ground turmeric

- 1/4 teaspoon paprika

Instructions:

1. Add 4 cups water in Instant Pot and press sauté button and bring to a boil. Once boiling add noodles and boil for 2 to 3 minutes. Press cancel and drain noodles.

2. Transfer noodles to a bowl and remaining ingredients and toss to mix.

3. Meanwhile, mix all sauce ingredients well. Pour over noodle salad and toss well to coat.

4. Allow to marinate for at least 15 minutes before serving.

Nutrition Facts Per Serving:

Calories 472, Total Fat 22g, Saturated Fat 3g, Total Carbs 65g, Net Carbs 63g, Protein 4g, Sugar: 14g, Fiber 2g, Sodium 1592mg, Potassium 226mg, Phosphorus 145mg

Warm Pasta Freda

Prep time: 15 minutes, Cook time: 2 minutes; Serves 4

Ingredients:

- 1 (8 ounce) package farfalle (bow tie) pasta

- 2 cups water

- 2 tablespoons olive oil

- 6 fresh basil leaves, chopped

- 4 tbsp balsamic vinegar

- 1 1/2 teaspoons fresh oregano leaves

- 20 cherry tomatoes, halved

- 7 ounces bocconcini (small balls of fresh mozzarella cheese)

- 3/4 cup black olives

Instructions:

1. Place pasta and water in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Meanwhile, in a bowl whisk well olive oil, balsamic, basil and oregano. Set aside.

4. Cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Drain pasta well and transfer to bowl. Stir in tomatoes, bocconcini, and olives. Drizzle dressing and toss well to coat.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 451, Total Fat 22g, Saturated Fat 9g, Total Carbs 48g, Net Carbs 44g, Protein 17.3g, Sugar: 3g, Fiber 4g, Sodium 314mg, Potassium 300mg, Phosphorus 250mg

Spicy Mac Salad

Prep time: 15 minutes, Cook time: 3 minutes; Serves 2

Ingredients:

- 1/2 (8 ounce) package elbow macaroni

- 1 1/2 cups water

- 1/2 cup mayonnaise

- 1/2 tablespoon apple cider vinegar

- 2 teaspoons chile-garlic sauce (such as Sriracha®)

- 1/2 teaspoon salt

- 1/4 teaspoon garlic powder

- 1/8 teaspoon cayenne pepper

- freshly ground black pepper to taste

- 1/3 cup diced red bell pepper

- 1/3 cup cubed pepper Jack cheese

- 1/4 cup diced jalapeno pepper, or to taste

- 1/4 cup sliced celery

- 2 tablespoons diced onion

Instructions:

1. Place pasta and water in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Meanwhile, in a bowl whisk well mayonnaise, vinegar, Sriracha, salt, garlic powder, cayenne, and black pepper. Set aside.

4. Once pot is done cooking, cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Drain pasta well and transfer to bowl. Stir in bell pepper, cheese, jalapeno, celery, and onion. Drizzle dressing and toss well to coat.

6. Refrigerate for at least an hour.

7. Toss salad well. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 642, Total Fat 32g, Saturated Fat 7g, Total Carbs 64g, Net Carbs 60g, Protein 25g, Sugar: 8g, Fiber 4g, Sodium 2158mg, Potassium 392mg, Phosphorus 615mg

Bow-Tie Southwest Salad

Prep time: 10 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 (12 ounce) package bow tie pasta

- 3 cups cold water

- 1/4 cup extra-virgin olive oil

- 1/4 cup fresh lime juice

- 2 tablespoons chopped fresh cilantro

- 2 teaspoons garlic powder

- 1 teaspoon ground cumin

- 1 teaspoon ground red chile pepper

- 1/4 teaspoon cayenne pepper

- ¼ teaspoon salt

- ¼ teaspoon ground black pepper

- 1 (9 ounce) can whole kernel corn, drained

- 1/2 (15 ounce) can black beans, drained

- 1/2 (15 ounce) can diced tomatoes and green chiles, drained

- 2 green onions, sliced

- 2 avocados - peeled, pitted, and diced

Instructions:

1. Place pasta and water in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Meanwhile, whisk olive oil, lime juice, cilantro, garlic powder, cumin, ground chile pepper, cayenne pepper, salt, and black pepper together in a large bowl. Stir corn, black beans, diced tomatoes and green chiles, and green onions into the dressing to coat.

4. Once pot is done cooking, cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

5. Drain pasta well and transfer to bowl of salad. Toss well to coat.

6. Slowly fold in diced avocadoes.

7. Refrigerate for an hour.

8. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 475, Total Fat 21.2g, Saturated Fat 3g, Total Carbs 64g, Net Carbs 53g, Protein 13g, Sugar: 4g, Fiber 11g, Sodium 415mg, Potassium 694mg, Phosphorus 854mg

Tortellini ‘n Spinach Salad

Prep time: 10 minutes, Cook time: 1 minute; Serves 4

Ingredients:

- 1 (9 ounce) package cheese-filled tortellini

- 1 (10 ounce) package frozen chopped spinach, thawed and drained

- 1/3 cup grated Parmesan cheese

- 2 cups cherry tomatoes, halved

- 1 (2 ounce) can sliced black olives

- 1 (8 ounce) bottle Italian-style salad dressing

- Salt and pepper to taste

Instructions:

1. Place pasta and water in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Once pot is done cooking, cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Drain pasta and run in cold water. Drain well.

5. Transfer pasta to a bowl, add remaining ingredients, season with pepper and salt to taste, and toss well to mix.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 377, Total Fat 23.2g, Saturated Fat 5g, Total Carbs 33g, Net Carbs 28g, Protein 13g, Sugar: 6g, Fiber 5g, Sodium 1420mg, Potassium 449mg, Phosphorus 645mg

Pasta ‘n Arugula Italian Salad

Prep time: 10 minutes, Cook time: 1 minute; Serves 8

Ingredients:

- 1 (16 ounce) box penne pasta

- 5 cups cold water

- 4 tablespoons olive oil

- 4 tablespoons balsamic vinegar

- 3 tablespoons maple syrup

- 2 cloves garlic, grated

- 2 teaspoons Dijon mustard

- 5 tomatoes, chopped

- 1 (15 ounce) can artichoke hearts, well drained and quartered

- 1 (8 ounce) package fresh mozzarella cheese, cubed

- 1/2 bunch basil, chopped

- 4 cups arugula

- sea salt and freshly ground black pepper to taste

Instructions:

1. Place pasta and water in Instant Pot.

2. Cover, seal, press manual button, and cook on high for 1 minute.

3. Once pot is done cooking, cover seal with a kitchen towel to avoid splatters and do a quick release pressure.

4. Drain pasta and run in cold water. Drain well.

5. Transfer pasta to a bowl, add remaining ingredients, season with pepper and salt to taste, and toss well to mix.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 407, Total Fat 13g, Saturated Fat 4g, Total Carbs 58g, Net Carbs 53g, Protein 18g, Sugar: 10g, Fiber 5g, Sodium 580mg, Potassium 425mg, Phosphorus 375mg

Traditional Baked Eggs in Instant Pot

Prep time: 5 minutes, Cook time: 4 hours; Serves 4

Ingredients:

- 1 small stick unsalted butter

- 4 large eggs, beaten

- salt and pepper to taste

Instructions:

1. Mix the butter and eggs. Season.

2. Place in the Instant Pot and give a good stir.

3. Close the lid but do not seal the vent.

4. Press the Slow Cook button and adjust the cooking time to 4 hours.

Nutrition Facts Per Serving:

Calories 334, Total Fat 36g, Saturated Fat 20g, Total Carbs 0.6g, Net Carbs 0.6g, Protein 5g, Sugar: 0.1g, Fiber: 0g, Sodium: 28mg, Potassium :58 mg, Phosphorus: 85mg

Instant Pot Yogurt

Prep time: 5 minutes, Cook time: 20 hours; Serves 6

Ingredients:

- ½ gallon pasteurized milk

- 2 tablespoons yogurt culture

Instructions:

1. Place the milk in the Instant Pot and close the lid. Set the vent to the Sealing position. Press the Yogurt button and press the digital readout that says “Boil.”

2. Do natural pressure release.

3. Allow the milk to cool to 1160F.

4. Once the milk is cool, stir in the yogurt starter and whisk until dissolved.

5. Place the milk back into the Instant Pot. Close the lid but do not seal the vent.

6. Press the Yogurt button and allow to incubate for 8 hours.

7. After 8 hours, place the yogurt in sterile containers.

Nutrition Facts Per Serving:

Calories 251, Total Fat 13g, Saturated Fat 8g, Total Carbs 20g, Net Carbs 20g, Protein 13g, Sugar: 21g, Fiber: 0g, Sodium: 177mg, Potassium: 545mg, Phosphorus: 346mg

Quick and Easy Instant Pot Egg Frittata

Prep time: 5 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 cup water

- 6 eggs, beaten

- 1 small onion, chopped

- 1 green pepper, chopped

- salt and pepper to taste

- ½ cup cheddar cheese

Instructions:

1. Pour water in the Instant Pot and place trivet or steamer basket on top.

2. In a bowl, beat the eggs, onion, and pepper. Season with salt and pepper to taste.

3. Place in a heat-proof dish that will fit in the Instant Pot.

4. Place the dish with the egg mixture in the Instant Pot.

5. Close the lid and set the vent to the Sealing position.

6. Press the Steam button and adjust the cooking time to 10 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 182, Total Fat 13g, Saturated Fat 5g, Total Carbs 3g, Net Carbs 2.7g,

Protein 12g, Sugar: 2g, Fiber: 0.3g, Sodium: 174mg, Potassium: 206mg,

Phosphorus: 213mg

Instant Pot Cauliflower and Cheddar Frittata

Prep time: 5 minutes, Cook time: 10 minutes; Serves 5

Ingredients:

- 1 cup water 2 cups cauliflower

- 1 cup diced red bell pepper

- ½ cup grated sharp cheddar cheese

- 6 eggs, beaten

- ¼ cup half and half

- A pinch of red pepper flakes

- salt and pepper to taste

Instructions:

1. Place trivet or steamer basket in the Instant Pot and pour water.

2. In a mixing bowl, combine all ingredients until well incorporated.

3. Pour in a silicon dish that will fit inside the Instant Pot.

4. Place on the trivet.

5. Close the lid and set the vent to the Sealing position.

6. Press the Steam button and cook for 10 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 249, Total Fat 17g, Saturated Fat 8g, Total Carbs 7g, Net Carbs g, Protein 17g, Sugar: 3g, Fiber: 2g, Sodium: 332mg, Potassium: 324mg, Phosphorus: 202mg

Spinach Frittata

Prep time: 5 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 cup water

- 6 eggs, beaten

- 2 tomatoes, peeled and chopped

- ½ onion, chopped

- 1 cup fresh spinach, chopped

- salt and pepper to taste

Instructions:

1. Place trivet or steamer basket in the Instant Pot and pour water.

2. In a mixing bowl, combine all ingredients until well incorporated.

3. Pour in a silicon dish that will fit inside the Instant Pot.

4. Place on the trivet.

5. Close the lid and set the vent to the Sealing position.

6. Press the Steam button and cook for 10 minutes.

7. Do natural pressure release

Nutrition Facts Per Serving:

Calories 140, Total Fat 10g, Saturated Fat 3g, Total Carbs 3g, Net Carbs 2.4g, Protein 10g, Sugar: 1g, Fiber: 0.6g, Sodium: 122mg, Potassium: 275mg, Phosphorus: 170mg

Frittata Provencal

Prep time: 5 minutes, Cook time: 10 minutes; Serves 8

Ingredients:

- 1 tablespoon olive oil

- 1 large potato, peeled and sliced

- 1 onion, sliced

- 12 large eggs, beaten

- salt and pepper to taste

- 1 teaspoon fresh thyme, chopped

- ½ teaspoon paprika

- ½ cup chopped sun-dried tomatoes

- 1 log crumbled goat cheese

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the potatoes and onions for 3 minutes. Press the Cancel button and set aside. Clean the Instant Pot.

2. To a clean Instant Pot, place trivet or steamer basket. Pour a cup of water.

3. Arrange the potato slices in a heat-proof casserole dish. Pour in eggs and season with salt and pepper.

4. Add in the thyme, paprika, and tomatoes.

5. Place the dish on the trivet. Close the lid and set the vent to the Sealing position.

6. Press the Steam button and cook for 10 minutes.

7. Do quick pressure release.

8. Top the casserole with goat cheese before serving.

Nutrition Facts Per Serving:

Calories 142, Total Fat 9g, Saturated Fat 3g, Total Carbs 11g, Net Carbs 9g, Protein 6g, Sugar: 2g, Fiber: 2g, Sodium: 24mg, Potassium: 343mg, Phosphorus: 139mg

Eggs in Cups

Prep time: 5 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 4 eggs

- 1 cup chopped frozen vegetables of your choice

- ½ cup cheddar cheese

- ¼ cup half and half

- Salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. In a mixing bowl, mix all ingredients until well combined.

3. Pour over greased ramekins until ¾ full.

4. Place aluminum foil over ramekins.

5. Place on the trivet.

6. Close the lid and set the vent to the Sealing position.

7. Press the Steam button and cook for 15 minutes.

8. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 205, Total Fat 15g, Saturated Fat 6g, Total Carbs 3g, Net Carbs 3g, Protein 13g, Sugar: 1g, Fiber: 0g, Sodium: 223mg, Potassium: 198mg, Phosphorus: 254mg

Egg Muffins in Instant Pot

Prep time: 5 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 4 eggs

- ¼ teaspoon lemon pepper seasoning

- 4 tablespoons cheddar cheese, grated

- 1 green onion, diced

- 4 slices pre-cooked bacon, crumbled

- salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. In a mixing bowl, mix all ingredients until well combined.

3. Pour over greased individual muffin cups until ¾ full.

4. Place aluminum foil over the muffin cups.

5. Place on the steamer basket.

6. Close the lid and set the vent to the Sealing position.

7. Press the Steam button and steam for 10 minutes.

8. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 256, Total Fat 22g, Saturated Fat 4g, Total Carbs 1g, Net Carbs 1g, Protein 13g, Sugar: 0.8g, Fiber: 0g, Sodium: 257mg, Potassium: 291mg, Phosphorus: 224mg

Sous Vide Eggs

Prep time: 5 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 4 large eggs, lightly beaten

- 4 cooked bacon strips, crumbled

- 1 ½ cups cheddar cheese, grated

- ½ cup cottage cheese

- ¼ cup heavy cream

- A dash of hot sauce

- Salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. Place bacon in small ramekins.

3. Place in the blender the eggs, cheese, cottage cheese, and cream. Season with salt and pepper to taste. Pulse until well-combined.

4. Pour into the ramekins until ¾ full. Cover with aluminum foil.

5. Close the lid and set the vent to the Sealing position.

6. Press the Steam button.

7. Adjust the cooking time to 15 minutes.

8. Do quick pressure release.

9. Drizzle with a dash of hot sauce.

Nutrition Facts Per Serving:

Calories 323, Total Fat 27g, Saturated Fat 14g, Total Carbs 3g, Net Carbs

2.9g, Protein 18g, Sugar: 1g, Fiber: 0.1g, Sodium: 499mg, Potassium: 98mg,

Phosphorus: 350mg

Egg Custard

Prep time: 15 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 4 cups of milk

- 6 large eggs, beaten

- 1 teaspoon vanilla extract

- ¼ teaspoon ground cinnamon

- A pinch of salt

- ¾ cup white sugar

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. In a mixing bowl, combine all ingredients. Whisk until well-combined.

3. Place the egg mixture into a baking dish that will fit inside the Instant Pot. Cover with aluminum foil.

4. Place the baking dish with the egg mixture on the steamer basket.

5. Close the lid and set the vent to the Sealing position.

6. Press the Steam button and cook for 10 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 156, Total Fat 10g, Saturated Fat 5g, Total Carbs 9g, Net Carbs

8.9g, Protein 8g, Sugar: 8g, Fiber: 0.1g, Sodium: 78mg, Potassium: 235mg,

Phosphorus: 203mg

Eggs in Marinara Sauce

Prep time: 5 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 1 tablespoon coconut oil

- 2 cloves of garlic, minced

- ½ onion, diced

- 1 red bell pepper, diced

- 1 teaspoon chili powder

- ½ teaspoon paprika

- ½ teaspoon ground cumin

- Salt and pepper to taste

- 1 ½ cups commercial marinara sauce

- 6 eggs

- Parsley leaves for garnish

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Sauté the garlic and onions until fragrant.

3. Add the bell pepper, chili powder, paprika, and cumin. Season with salt and pepper to taste.

4. Continue stirring for 3 minutes.

5. Pour in the marinara sauce.

6. Gently crack the eggs into the marinara sauce.

7. Close the lid and set the vent to the Sealing position.

8. Press the Steam button and cook for 10 minutes.

9. Do natural pressure release.

10. Once the lid is opened, garnish with parsley

Nutrition Facts Per Serving:

Calories 179, Total Fat 12g, Saturated Fat 5g, Total Carbs 8g, Net Carbs 6g, Protein 10g, Sugar: 4g, Fiber: 2g, Sodium: 575mg, Potassium: 399mg, Phosphorus: 186mg

Poblano Cheese Frittata

Prep time: 5 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 4 eggs

- 1 cup half and half

- ½ teaspoon salt

- ½ teaspoon cumin

- 10 ounces canned green chilies, chopped

- 1 cup Mexican cheese blend, grated

- ½ cup cilantro, chopped

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. In a mixing bowl, combine the eggs and half-and-half. Season with salt and cumin. Whisk until well-combined.

3. Place the egg mixture into a baking dish that will fit inside the Instant Pot.

4. Add in the chilies and top with Mexican cheese blend.

5. Cover the baking dish with aluminum foil.

6. Place the baking dish with the egg mixture on the steamer basket.

7. Close the lid and set the vent to the Sealing position.

8. Press the Manual button and adjust the cooking time to 10 minutes.

9. Do natural pressure release.

10. Garnish with chopped cilantro.

Nutrition Facts Per Serving:

Calories 305, Total Fat 21g, Saturated Fat 8g, Total Carbs 14g, Net Carbs 9g, Protein 19g, Sugar: 5g, Fiber: 5g, Sodium: 663mg, Potassium: 590mg, Phosphorus: 409mg

1.                    Deviled Eggs

Prep time: 10 minutes, Cook time: 12 minutes; Serves 16

Ingredients:

- 8 large eggs

- 1 cup cold water

- 2 tablespoons full-fat mayonnaise

- 1 tablespoon olive oil

- 1 teaspoon Dijon mustard

- 1 teaspoon white vinegar

- ¼ teaspoon sriracha

- Salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water the water inside.

2. Place the eggs on the steamer basket.

3. Close the lid and set the vent to the Sealing position.

4. Press the Steam button. Set the pressure to Low and adjust the cooking time to 12 minutes.

5. Do quick pressure release.

6. Once the eggs are out, submerge in cold water for 5 minutes.

7. Crack open the eggshells.

8. Slice the eggs lengthwise and remove the yolks.

9. Place the yolks in a bowl and add in the rest of the ingredients.

10. Place the yolk mixture into piping bags and pipe carefully back into the depression within the egg whites.

Nutrition Facts Per Serving:

Calories 42, Total Fat 4g, Saturated Fat 1g, Total Carbs 0.3g, Net Carbs 0.3g, Protein 2g, Sugar: 0.05g, Fiber: 0g, Sodium: 23mg, Potassium: 11mg, Phosphorus: 34mg

Orzo Soup with Eggs

Prep time: 5 minutes, Cook time: 18 minutes; Serves 5

Ingredients:

- 6 cups vegetable broth

- ¾ cup uncooked orzo or small pasta

- 3 eggs

- Juice from 2 lemons, freshly squeezed

- salt and pepper to taste

Instructions:

1. Place the broth and orzo into the Instant Pot.

2. Close the lid and set the vent to the Sealing position.

3. Press the Manual button.

4. Adjust the cooking time to 15 minutes.

5. Do quick pressure release.

6. Once the lid is removed, press the Sauté button and stir in the eggs and lemon juice.

7. Stir lightly and allow to simmer for 3 minutes.

Nutrition Facts Per Serving:

Calories 108, Total Fat 6g, Saturated Fat 2g, Total Carbs 8g, Net Carbs 6g, Protein 6g, Sugar: 0.9g, Fiber: 1g, Sodium: 62mg, Potassium: 120mg, Phosphorus: 110mg

Hard Boiled Egg Loaf

Prep time: 5 minutes, Cook time: 6 minutes; Serves 6

Ingredients:

- 6 eggs

- salt and pepper to taste

Instructions:

1. Grease the loaf pan that will fit inside the Instant pot.

2. Crack the eggs carefully into the greased pot.

3. Place a trivet or steamer basket inside the Instant Pot and pour water the water inside.

4. Place the loaf pan with the eggs on top of the steamer.

5. Close the lid and set the vent to the Sealing position.

6. Press the Steam button.

7. Adjust the cooking time to 6 minutes.

8. Do quick pressure release.

Nutrition Facts Per Serving:

Calories 130, Total Fat 10g, Saturated Fat 3g, Total Carbs 1g, Net Carbs 1g, Protein 9g, Sugar: 0.7g, Fiber: 0g, Sodium: 102mg, Potassium: 155mg, Phosphorus: 154mg

Easy Shakshuka

Prep time: 5 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 1 onion, sliced

- 1 ½ cups sweet bell pepper, pureed

- 2 cans diced tomatoes

- 2 tablespoons red pepper flakes

- 4 eggs

- ½ cup flat-leaf parsley

- Salt and pepper to taste

Instructions:

1. Place the onions, sweet bell pepper puree, diced tomatoes, and red pepper flakes in the Instant Pot.

2. Season with salt and pepper to taste. Give a stir to combine everything.

3. Carefully crack the eggs inside the Instant Pot.

4. Sprinkle with half of the parsley.

5. Close the lid and set the vent to the Sealing position.

6. Press the Manual button and adjust the cooking time to 15 minutes.

7. Do natural pressure release.

8. Sprinkle with the remaining parsley.

Nutrition Facts Per Serving:

Calories 177, Total Fat 12g, Saturated Fat 3g, Total Carbs 7g, Net Carbs 5g, Protein 12g, Sugar: 4g, Fiber: 2g, Sodium: 245mg, Potassium: 470mg, Phosphorus: 196mg

Pepperoni and Potato Frittata

Prep time: 10 minutes, Cook time: 20 minutes; Serves 12

Ingredients:

- 3 medium-sized potatoes, unpeeled and sliced

- 1 onion, sliced

- 10 eggs

- ¼ cup milk

- 1 ½ tablespoons fresh thyme leaves

- ½ cup cheddar cheese

- Salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water.

2. Grease a baking dish that will fit in the Instant Pot.

3. Arrange the potatoes at the bottom of the baking dish. Add in the onions.

4. In a mixing bowl, combine the eggs and milk. Season with salt and pepper to taste. Add in the thyme.

5. Pour the egg mixture into the baking dish with the potatoes and salami.

6. Cover the baking dish with aluminum foil.

7. Place the baking dish with the egg mixture on the steamer basket.

8. Close the lid and set the vent to the Sealing position.

9. Press the Steam button and adjust the cooking time to 20 minutes.

10. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 205, Total Fat 10g, Saturated Fat 3g, Total Carbs 17g, Net Carbs 15g, Protein 11g, Sugar: 2g, Fiber: 2g, Sodium: 128mg, Potassium: 532mg, Phosphorus: 212mg

Eggs with Zucchini

Prep time: 5 minutes, Cook time: 16 minutes; Serves 8

Ingredients:

- 8 eggs

- ½ cups milk

- 3 tablespoons butter, melted

- 2 cloves of garlic, minced

- 1 onion, chopped

- 2 zucchinis, sliced

- 1 tablespoon fresh oregano

- 1 ½ cups cheddar cheese, grated

- Salt and pepper to taste

Instructions:

1. In a mixing bowl, mix together the eggs and milk. Set aside.

2. Press the Sauté button on the Instant Pot. Heat the butter.

3. Sauté the garlic and onions until fragrant.

4. Add in the zucchini slices and oregano. Season with salt and pepper to taste.

5. Pour in the egg mixture.

6. Sprinkle with cheese on top.

7. Close the lid and set the vent to the Sealing position.

8. Press the Pressure Cook or Manual button and adjust the cooking time to 15 minutes.

9. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 285, Total Fat 23g, Saturated Fat 10g, Total Carbs 4g, Net Carbs 3.7g, Protein 16g, Sugar: 2g, Fiber: 0.3g, Sodium: 303mg, Potassium: 231mg, Phosphorus: 293mg

Dukkha Baked Eggs with Silverbeets

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 1 tablespoon olive oil

- 1 onion, chopped

- 2 cloves of garlic, chopped

- 1 can diced tomatoes

- 1 cup red bell pepper, chopped

- 1 bunch silverbeet, leaves chopped

- 4 eggs

- 1 cup feta cheese, crumbled

- ¼ cup mint leaves chopped

- 2 tablespoon lemon juice

- salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the onion and garlic until fragrant.

3. Stir in the tomatoes, red bell peppers, and silverbeet leaves.

4. Continue stirring until the silverbeet leaves have wilted.

5. Make 4 depressions in the mixture and, to each, crack open an egg.

6. Sprinkle with feta cheese and mint leaves on top.

7. Close the lid and set the vent to the Sealing position.

8. Press the Manual button.

9. Adjust the cooking time to 10 minutes.

10. Do natural pressure release.

11. Drizzle with lemon juice on top before serving.

Nutrition Facts Per Serving:

Calories 288, Total Fat 21g, Saturated Fat 9g, Total Carbs 9g, Net Carbs 7g, Protein 15g, Sugar: 6g, Fiber: 2g, Sodium: 503mg, Potassium: 372mg, Phosphorus: 305mg

Chives and Egg Casserole

Prep time: 5 minutes, Cook time: 15 minutes; Serves 8

Ingredients:

- ½ cups chives, chopped

- 8 eggs

- ½ cups milk

- Salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. Grease a baking dish that will fit in the Instant Pot.

3. In a mixing bowl, combine all ingredients.

4. Pour the egg mixture into the baking dish.

5. Cover the baking dish with aluminum foil.

6. Place the baking dish with the egg mixture on the steamer basket.

7. Close the lid and set the vent to the Sealing position.

8. Press the Steam button and adjust the cooking time to 15 minutes.

9. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 139, Total Fat 10g, Saturated Fat 3g, Total Carbs 2g, Net Carbs 1.9g, Protein 10g, Sugar: 1g, Fiber: 0.1g, Sodium: 109mg, Potassium: 181mg, Phosphorus: 168mg

Parmesan and Spinach Eggs

Prep time: 5 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 1 cup spinach

- ½ cup parmesan

- 4 eggs

- Salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. Grease a baking dish that will fit in the Instant Pot.

3. In a mixing bowl, combine all ingredients except for the French stick bread.

4. Pour the egg mixture into the baking dish.

5. Cover the baking dish with aluminum foil.

6. Place the baking dish with the egg mixture on the steamer basket.

7. Close the lid and set the vent to the Sealing position.

8. Press the Steam button and adjust the cooking time to 15 minutes.

9. Do natural pressure release.

10. Serve with the bread.

Nutrition Facts Per Serving:

Calories 168, Total Fat 10g, Saturated Fat 3g, Total Carbs 5g, Net Carbs 4.9g, Protein 13g, Sugar: 0.8g, Fiber: 0.1g, Sodium: 223mg, Potassium: 257mg, Phosphorus: 228mg

Egg Masala

Prep time: 5 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- 6 eggs

- 2 tablespoons oil

- 1 onion, chopped

- ½ teaspoon turmeric powder

- ½ teaspoon chili powder

- 1 thumb-size ginger

- 1 green chili, sliced

- ½ teaspoon garam masala

- 1 can coconut milk

- ½ cup coriander leaves

- salt and pepper to taste

Instructions:

1. Place a trivet or steamer basket inside the Instant Pot and pour water over.

2. Arrange the eggs on the steamer basket.

3. Close the lid and set the vent to the Sealing position. Press the Steam button. Adjust the cooking time to 6 minutes. Do natural pressure release.

4. Peel the eggs and set aside.

5. Clean the inner pot and press the Sauté button.

6. Add in the oil and sauté the onion, turmeric powder, chili powder, ginger, chili, and garam masala until fragrant. Add in coconut milk and eggs.

7. Close the lid and set the vent to the Sealing position.

8. Press the Manual button and adjust the cooking time to 3 minutes.

9. Do quick pressure release.

10. Garnish with coriander leaves. Season.

11. Serve with rice.

Nutrition Facts Per Serving:

Calories 185, Total Fat 14g, Saturated Fat 3g, Total Carbs 4g, Net Carbs g, Protein 10g, Sugar: 2g, Fiber: 0.9g, Sodium: 146mg, Potassium: 285mg, Phosphorus: 168mg

Savory Tomatoes and Eggs

Prep time: 5 minutes, Cook time: 15 minutes; Serves 5

Ingredients:

- 4 eggs, beaten

- 1 cup vegetable stock

- 2 teaspoons olive oil

- 1 onion, chopped

- 2 cloves of garlic, minced

- ½ teaspoon smoked paprika

- A dash of chili flakes

- 1 can crushed tomatoes

- 3 teaspoons red wine vinegar

- Salt and pepper and pepper to taste

- 1 cup parmesan cheese

Instructions:

1. In a mixing bowl, mix together the eggs and vegetable stock. Set aside.

2. Press the Sauté button on the Instant Pot and heat the oil.

3. Sauté the onion and garlic until fragrant.

4. Add in the paprika and chili flakes. Continue stirring for 3 minutes.

5. Add in the tomatoes and red wine. Season with salt and pepper to taste.

6. Pour in the egg mixture.

7. Close the lid and set the vent to the Sealing position.

8. Press the Manual button and adjust the cooking time to 15 minutes.

9. Do quick natural release.

10. Sprinkle with parmesan cheese on top.

Nutrition Facts Per Serving:

Calories 221, Total Fat 15g, Saturated Fat 5g, Total Carbs 8g, Net Carbs 7g, Protein 14g, Sugar: 3g, Fiber: 1g, Sodium: 488mg, Potassium: 276mg, Phosphorus: 264mg

Kale and Apple Frittata

Prep time: 5 minutes, Cook time: 4 hours; Serves 9

Ingredients:

- 9 eggs

- 1 cup milk

- 1 tablespoon olive oil

- 1 onion, sliced

- 1 red apple, cored and chopped

- 1 cup kale sliced

- salt and pepper to taste

Instructions:

1. In a mixing bowl, combine the eggs and milk. Set aside.

2. Press the Sauté button on the Instant Pot.

3. Heat the oil and sauté the onions. Stir in the apples and kales.

4. Pour over the egg mixture.

5. Close the lid but do not seal the vent.

6. Press the Slow Cook button and adjust the cooking time to 4 hours.

Nutrition Facts Per Serving:

Calories 171, Total Fat 12g, Saturated Fat 3g, Total Carbs 5g, Net Carbs 4.4g, Protein 10g, Sugar: 4g, Fiber: 0.6g, Sodium: 115mg, Potassium: 223mg, Phosphorus: 181mg

Mexican Eggs with Hash

Prep time: 5 minutes, Cook time: 4 hours; Serves 4

Ingredients:

- 1 tablespoon oil

- 1 onion, chopped

- ½ pounds potatoes, grated

- ¼ cup chipotle chili sauce

- 1 can tomatoes, chopped

- 1/3 cup coriander, chopped

- 4 eggs, beaten

- Salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Sauté the onion for three minutes until fragrant.

3. Arrange the grated potatoes at the bottom of the Instant Pot.

4. Pour in the chipotle sauce, tomatoes and coriander.

5. Pour over beaten eggs.

6. Close the lid but do not seal the vent.

7. Press the Slow Cook button and adjust the cooking time to 4 hours.

Nutrition Facts Per Serving:

Calories 238, Total Fat 13g, Saturated Fat 3g, Total Carbs 18g, Net Carbs 16g, Protein 11g, Sugar: 5g, Fiber: 2g, Sodium: 337mg, Potassium: 577mg, Phosphorus: 211mg

Chinese Tea Eggs

Prep time: 5 minutes, Cook time: 37 minutes; Serves 12

Ingredients:

- 12 large eggs

- 4 tablespoons soy sauce

- 2 bay leaves

- 1 teaspoon Sichuan peppercorns

- 1-star anise

- 1 cinnamon stick

- 2 teaspoons sugar

- 2 black tea bags

- 2 cups water

- salt to taste

Instructions:

1. Place eggs in the Instant Pot and pour water.

2. Close the lid and set the vent to the Sealing position.

3. Press the Steam button and adjust the cooking time to 7 minutes.

4. Do quick pressure release.

5. Open the lid and transfer the eggs into iced water. Set aside.

6. Clean the Instant Pot and place the remaining ingredients.

7. Close the lid and set the vent to the Sealing position.

8. Press the Broth/Soup button and cook for 30 minutes.

9. Do natural pressure release.

10. Remove the solids and place in a lidded container.

11. Slightly crack the eggs and place in the marinade. Allow to marinate in the fridge for 12 hours.

12. Peel the eggs before eating.

Nutrition Facts Per Serving:

Calories 72, Total Fat5 g, Saturated Fat 1g, Total Carbs 0.4g, Net Carbs 0.4g, Protein 6g, Sugar: 0.4g, Fiber: 0g, Sodium: 70mg, Potassium: 67mg, Phosphorus: 54mg

Eggs En Cocotte

Prep time: 10 minutes, Cook time: 15 minutes; Serves 3

Ingredients:

- 3 tablespoons butter

- 3 tablespoons heavy cream

- 3 eggs, beaten

- 1 tablespoon chopped chive

- salt and pepper to taste

Instructions:

1. Pour water in the Instant Pot and place trivet inside.

2. Brush the ramekins with butter. Set aside.

3. In a bowl, mix the heavy cream and eggs. Stir in the remaining butter. Season with salt and pepper to taste.

4. Pour the egg mixture in the ramekin only until ¾ full.

5. Place the ramekins on the trivet.

6. Close the lid and set the vent to the Sealing position.

7. Press the Steam button and adjust the cooking time to 15 minutes.

8. Do natural pressure release.

9. Garnish with chives once cooked.

Nutrition Facts Per Serving:

Calories 283, Total Fat 27g, Saturated Fat 13g, Total Carbs 2g, Net Carbs 2g, Protein 10g, Sugar: 1g, Fiber: 0g, Sodium: 199mg, Potassium: 173mg, Phosphorus: 167mg

Overnight Frittata Casserole

Prep time: 5 minutes, Cook time: 6 hours; Serves 6

Ingredients:

- 6 large free-range eggs

- 1/3 cup heavy cream

- ¼ cup red bell pepper, diced

- 1/3 cup onion, minced

- ½ cup spinach, chopped

- 1 clove garlic, minced

- ½ cup grated white cheddar cheese

- salt and pepper to taste

Instructions:

1. In a bowl, mix the eggs and cream. Season with salt and pepper to taste.

2. Place the red bell pepper, onion, spinach, and garlic.

3. Pour over the egg mixture and top with grated cheese.

4. Close the lid but do not seal the vent.

5. Press the Slow Cook button and adjust the cooking time for 6 hours.

Nutrition Facts Per Serving:

Calories 82, Total Fat 7g, Saturated Fat 3g, Total Carbs 2g, Net Carbs 1.8g, Protein 3g, Sugar: 0.6g, Fiber: 0.2g, Sodium: 13mg, Potassium: 55mg, Phosphorus: 75mg

Instant Pot Egg Biryani

Prep time: 5 minutes, Cook time: 20 minutes; Serves 5

Ingredients:

- 6 large eggs

- 2 tablespoons ghee

- 2 onions, sliced

- 1 tablespoon garam masala

- 2 teaspoon garlic, minced

- 1 teaspoon ginger, grated

- 1 tomato, diced

- 2 cups basmati rice, soaked overnight

- ½ cup cilantro leaves, chopped

- ¼ cup mint leaves

- 2 cups water

- salt and pepper to taste

Instructions:

1. Place the eggs in the Instant Pot and pour a cup of water. Close the lid and set the vent to the Sealing position. Press the Manual button and adjust the cooking time to 6 minutes. Do natural pressure release and allow the eggs to cool before removing the shell.

2. To the clean Instant Pot, press the Sauté button and heat the ghee.

3. Sauté the onion for 5 to 10 minutes until lightly brown. Remove from the pot and set aside.

4. Stir in the garlic and ginger for 30 seconds. Add the tomatoes and rice. Add the peeled boiled eggs.

5. Pour the water and season with salt and pepper to taste. Add in the cilantro leaves and mint leaves.

6. Close the lid and set the vent to the sealing position.

7. Press the Rice button and cook using the preset cooking time.

Nutrition Facts Per Serving:

Calories 272, Total Fat 21g, Saturated Fat 5g, Total Carbs 26g, Net Carbs 16g, Protein 10g, Sugar: 1g, Fiber: 10g, Sodium: 15mg, Potassium: 805mg, Phosphorus: 882mg

Instant Pot Mexican Queso

Prep time: 5 minutes, Cook time: 8 minutes; Serves 16

Ingredients:

- 1 tablespoon olive oil

- 1 onion, chopped

- 2 tablespoon taco seasoning

- 1 10-ounce can fire-roasted tomatoes

- 1 32-ounce box Mexican cheese blend

- ½ cup half-and-half

Instructions:

1. Press the Sauté button on the Instant Pot and heat the oil. Sauté the onion for 1 minute until fragrant.

2. Add in the taco seasoning and tomatoes. Stir for another 3 minutes.

3. Pour in the rest of the ingredients.

4. Close the lid and set the vent to the Sealing position.

5. Press the Pressure Cook or Manual button and cook on high for 5 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories178, Total Fat 7g, Saturated Fat 5g, Total Carbs 9g, Net Carbs 8.6g, Protein 19g, Sugar: 6g, Fiber: 0.4g, Sodium: 1020mg, Potassium: 657mg, Phosphorus: 322mg

Porridge with Coconut and Dates

Prep time: 5 minutes, Cook time: 10 minutes; Serves 3

Ingredients:

- 3 tablespoons of prepared millet

- 1 ½ cups coconut milk

- 2 Medjool dates, chopped

- 1 teaspoon cinnamon powder

- 1 teaspoon vanilla powder

- A dash of salt

Instructions:

1. Place all ingredients in the Instant Pot.

2. Close the lid and press the Manual button.

3. Adjust the cooking time to 10 minutes.

4. Do a natural pressure release.

5. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 374, Total Fat 30g, Saturated Fat 1g, Total Carbs 28g, Net Carbs 23g, Protein 5g, Sugar: 15g, Fiber 5g, Sodium 71mg, Potassium 457mg, Phosphorus 166mg

Fried Rice made of Quinoa

Prep time: 5 minutes, Cook time: 20 minutes; Serves 6

Ingredients:

- 3 ½ cups quinoa, rinsed

- 3 cups water

- 1 tablespoon sesame oil

- 3 cloves of garlic, minced

- 1 onion, diced

- 1 cup frozen mixed vegetables

- 2 large eggs, beaten

- 2 tablespoons soy sauce

- 1 teaspoon red pepper flakes

- Salt and pepper to taste

Instructions:

1. Place the quinoa and water in the Instant Pot.

2. Close the lid and press the Manual button. Adjust the cooking time to 12 minutes.

3. Do natural pressure release. Take the cooked quinoa out and set aside in another bowl.

4. Press the Sauté button on the pot.

5. Heat the sesame oil and sauté the garlic and onion until fragrant.

6. Add the vegetables and stir for 3 minutes. Push the vegetables to one side and add the eggs.

7. Scramble the eggs.

8. Stir in the cooked quinoa and season with soy sauce, red pepper flakes, salt, and pepper.

9. Stir to combine everything.

10. Serve warm.

Nutrition Facts Per Serving:

Calories 745, Total Fat 47g, Saturated Fat 31g, Total Carbs 68g, Net Carbs 60g, Protein 16g, Sugar: 2g, Fiber 8g, Sodium 92mg, Potassium 638mg, Phosphorus 493mg

Cilantro Flavored Quinoa

Prep time: 10 minutes, Cook time: 20 minutes; Serves 4

Ingredients:

- 2 tablespoons cilantro, chopped

- ½ clove of garlic, minced

- 1 tablespoon lime juice

- 2 tablespoons mayonnaise

- 1 tablespoons jalapeno, chopped

- A pinch of salt

- 2 tablespoons olive oil

- 3 cloves of garlic, minced

- 1 onion, chopped

- 1 red pepper, diced

- 1 stalk of celery, diced

- 1 teaspoon cumin

- 1 teaspoon coriander seeds

- 1 teaspoon paprika

- 1 teaspoon oregano

- 1 cup raw quinoa, rinsed

- Salt and pepper to taste

- ½ cup corn kernels

- ½ cup garden peas

- ½ cup tomato puree

- ½ cup water

Instructions:

1. Prepare the cilantro sauce first by combining in a small bowl the first 5 ingredients. Add salt, mix well, and set aside.

2. Press the Sauté button on the Instant Pot.

3. Heat the oil and sauté the onion and garlic until fragrant.

4. Add the pepper and celery. Season with cumin, coriander, paprika, and oregano.

5. Stir in the quinoa and season with salt and pepper to taste.

6. Dump the corn, peas, tomato puree, and water.

7. Close the lid and seal off the vent.

8. Press the Manual button and adjust the cooking time to 12 minutes.

9. Do natural pressure release.

10. Serve with cilantro sauce.

Nutrition Facts Per Serving:

Calories 298, Total Fat 13g, Saturated Fat 2g, Total Carbs 40g, Net Carbs 34g, Protein 9g, Sugar: 5g, Fiber 6g, Sodium 116mg, Potassium 586mg, Phosphorus 250mg

Speedy Veggie‘n Quinoa

Prep time: 10 minutes, Cook time: 2 minutes; Serves 4

Ingredients:

- 3 stalks of celery, chopped

- 1 bell pepper, chopped

- 1 ½ cups quinoa, rinsed

- ¼ teaspoon salt

- 4 cups spinach

- 1 ½ cups vegetable broth

- ½ cup feta cheese

Instructions:

1. Place all ingredients except the feta cheese in the Instant Pot.

2. Close the lid and seal off the vent.

3. Press the Manual button and adjust the cooking time to 2 minutes.

4. Do natural pressure release.

5. Once the lid is open, garnish with feta cheese on top.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 302, Total Fat 8g, Saturated Fat 3g, Total Carbs 45g, Net Carbs 39g, Protein 13g, Sugar: 2g, Fiber 6g, Sodium 561mg, Potassium 609mg, Phosphorus 377mg

Your Basic Quinoa in Instant Pot

Prep time: 5 minutes, Cook time: 20 minutes; Serves 6

Ingredients:

- 1 cup quinoa

- 2 1/2 cups water

Instructions:

1. Place all ingredients in the Instant Pot.

2. Stir to combine.

3. Close the lid, place on vent position and press the Multigrain button.

4. Adjust the cooking time to 20 minutes.

5. Once done cooking, press cancel and open.

6. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 104, Total Fat 2g, Saturated Fat 1g, Total Carbs 18g, Net Carbs 16g, Protein 4g, Sugar: 0g, Fiber 2g, Sodium 3mg, Potassium 160mg, Phosphorus 129mg

Porridge out of Buckwheat

Prep time: 10 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 1 cup buckwheat groats

- 3 cups almond milk

- 1 banana, sliced

- ¼ cup raisins

- 1 teaspoon ground cinnamon

- ½ teaspoon vanilla

- ¼ cup chopped nuts for garnish

Instructions:

1. Place all ingredients except the nuts in the Instant Pot.

2. Stir to combine.

3. Close the lid, place on vent position and press the Porridge button.

4. Adjust the cooking time to 15 minutes.

5. Once done cooking, press cancel and open.

6. Serve and enjoy with chopped nuts.

Nutrition Facts Per Serving:

Calories 174, Total Fat 7g, Saturated Fat 9g, Total Carbs 18g, Net Carbs 16g, Protein 10g, Sugar: 10g, Fiber 2g, Sodium 86mg, Potassium 316mg, Phosphorus 205mg

Goat Cheese & Spinach Risotto

Prep time: 10 minutes, Cook time: 15 minutes; Serves 8

Ingredients:

- 1 tablespoon olive oil

- ¾ cup onion, chopped

- 2 cloves of garlic, minced

- 1 ½ cups Arborio rice

- ½ cup white wine

- 3 ½ cup hot vegetable broth

- Salt and pepper to taste

- 2 tablespoons lemon juice, freshly squeezed

- 1 cup spinach leaves, chopped

- ½ cup parmesan cheese, grated

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Pour the olive oil and sauté the onions and garlic until fragrant.

3. Add the Arborio rice and white wine.

4. Allow simmering for a minute before pouring in the hot vegetable broth.

5. Season with salt and pepper to taste

6. Close the lid and seal off the vent.

7. Press the Manual button and adjust the cooking time to 3 minutes.

8. Do quick pressure release.

9. Once the lid is open, press the Sauté button.

10. Add the lemon juice and spinach. Give a good stir and allow the spinach to wilt.

11. Sprinkle with parmesan cheese on top.

Nutrition Facts Per Serving:

Calories 129, Total Fat 8g, Saturated Fat 2g, Total Carbs 14g, Net Carbs 9g, Protein 6g, Sugar: 1g, Fiber 5g, Sodium 509mg, Potassium 472mg, Phosphorus 435mg

Butternut Squash Risotto

Prep time: 10 minutes, Cook time: 15 minutes; Serves 6

Ingredients:

- 2 tablespoons butter

- 3 cloves of garlic, minced

- 1 onion, chopped

- 3 tablespoons fresh sage, chopped

- 2 cups butternut squash, peeled and cubed

- 1 ½ cups Arborio rice

- 1/4 cup white wine

- 2 cups water

- 2 cups vegetable stock

- Salt and pepper to taste

- 1 cup goat cheese, grated

Instructions:

1. Press the Sauté button on the Instant Pot and melt butter.

2. Sauté the garlic, onions, and sage until fragrant.

3. Add the butternut squash and sauté for 5 minutes.

4. Add the Arborio rice and white wine.

5. Allow simmering for 3 minutes until the wine has reduced.

6. Pour in water and stock.

7. Season with salt and pepper to taste.

8. Close the lid and press the Manual button.

9. Adjust the cooking time to 4 minutes.

10. Do quick pressure release.

11. Once the lid is open, sprinkle goat cheese on top and let rest for 2 minutes before serving.

Nutrition Facts Per Serving:

Calories 259, Total Fat 18g, Saturated Fat 8g, Total Carbs 24g, Net Carbs 16g, Protein 12g, Sugar: 3g, Fiber 8g, Sodium 291mg, Potassium 811mg, Phosphorus 666mg

Asparagus Risotto

Prep time: 10 minutes, Cook time: 25 minutes; Serves 5

Ingredients:

- 1 tablespoon olive oil

- 1 shallot, chopped

- 1 clove of garlic, minced

- 1 ½ cup Arborio rice

- 1/3 cup white wine

- 3 cups vegetable broth

- 1 teaspoon lemon zest

- 2 teaspoon thyme leaves

- Salt and pepper to taste

- 1 bunch asparagus spears, trimmed

- 1 tablespoons butter

- 2 tablespoons parmesan cheese, grated

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Pour the olive oil and sauté the shallot and garlic until fragrant

3. Add the Arborio rice and stir for 30 seconds before adding the white wine.

4. Pour in the vegetable broth. Season with salt and pepper to taste.

5. Stir in the lemon zest and thyme leaves.

6. Close the lid, leave vent open, and press rice button.

7. Once done cooking, open lid and stir in the asparagus spears and butter.

8. Cover and let it rest for 5 minutes.

9. Fluff rice and sprinkle with parmesan cheese.

10. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 195, Total Fat 14g, Saturated Fat 5g, Total Carbs 20g, Net Carbs 12g, Protein 9g, Sugar: 2g, Fiber 8g, Sodium 524mg, Potassium 713mg, Phosphorus 660mg

Cheesy-Peasy Risotto

Prep time: 10 minutes, Cook time: 10 minutes; Serves 4

Ingredients:

- 4 slices of bacon, chopped

- 2 tablespoons olive oil

- 1 onion, chopped

- 1 ½ cup Arborio rice

- ½ cup dry white wine

- 3 cups vegetable broth

- Salt and pepper to taste

- 1 cup frozen peas

- ½ teaspoon lemon zest

- ½ cup parmesan cheese

- 3 tablespoons parsley

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Pour olive oil and sauté the onion until fragrant.

3. Add the rice and stir for 30 seconds. Pour in the dry white wine and

4. simmer until the wine has almost evaporated.

5. Pour in the chicken broth and season with salt and pepper to taste.

6. Close the lid and seal off the vent.

7. Press the Manual button and adjust the cooking time to4 minutes.

8. Do quick pressure release.

9. Once the lid is open, press the Sauté button and add the frozen peas and lemon zest.

10. Allow simmering without the lid on for 3 minutes.

11. Sprinkle with parmesan cheese, parsley, and bacon bits.

Nutrition Facts Per Serving:

Calories 458, Total Fat 34g, Saturated Fat 3g, Total Carbs 32g, Net Carbs 21g, Protein 21g, Sugar: 3g, Fiber 11g, Sodium 1156mg, Potassium 1147mg, Phosphorus 1013mg

Shiitake‘n Cremini Mushroom Risotto

Prep time: 10 minutes, Cook time: 15 minutes; Serves 6

Ingredients:

- 3 tablespoons olive oil

- 4 tablespoons unsalted butter

- 1 onion, chopped

- 4 cloves of garlic, minced

- 3 shiitake mushrooms, sliced

- 1 cremini mushrooms, sliced

- 2 cups Arborio rice

- 4 ½ cups vegetable stock

- 1 cup parmesan cheese, grated

- 3 tablespoons light soy sauce

- ¾ cup dry white wine

- Salt and pepper to taste

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and butter.

3. Sauté the onion and garlic until fragrant.

4. Add the mushrooms.

5. Stir in the Arborio rice and half of the vegetable stock.

6. Stir until the stock has boiled.

7. Add the rest of the ingredients and give a boil.

8. Close the lid and seal off the vent.

9. Press the Manual button and adjust the cooking time to 3 minutes.

10. Do natural pressure release.

11. Once the lid is open, press the Sauté button and continue stirring until the amount of liquid has reduced and the rice has thickened.

Nutrition Facts Per Serving:

Calories 407, Total Fat 30g, Saturated Fat 11g, Total Carbs 28g, Net Carbs 19g, Protein 19g, Sugar: 3g, Fiber 9g, Sodium 920mg, Potassium 956mg, Phosphorus 944mg

Broccoli-Carrot Rice

Prep time: 10 minutes, Cook time: 15 minutes; Serves 6

Ingredients:

- 2 tablespoons butter

- 2 cloves of garlic, minced

- 1 onion, chopped

- Salt and pepper to taste

- 1 1/3 cups long grain rice

- 1 1/3 cups vegetable broth

- ½ cup almond milk

- 1 cup broccoli florets

- 2 medium carrots, peeled and cubed

- ½ cup cheddar cheese, grated

Instructions:

1. Press the Sauté button on the Instant Pot.

2. Melt the butter and add garlic and onion. Season with salt and pepper to taste.

3. Continue stirring for 3 minutes.

4. Add the rice and chicken broth. Stir in the milk.

5. Stir in the broccoli florets, carrots. and cheddar cheese.

6. Close the lid and keep vent open.

7. Press cancel, press rice button, and press cancel once done cooking.

8. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 226, Total Fat 6g, Saturated Fat 3g, Total Carbs 39g, Net Carbs 36g, Protein 6g, Sugar: 4g, Fiber 3g, Sodium 237mg, Potassium 289mg, Phosphorus 180mg

Japanese Style Fried Rice

Prep time: 10 minutes, Cook time: 20 minutes; Serves 6

Ingredients:

- 2 cups Jasmine rice, rinsed and drained

- 2 cups water

- 1 tablespoon butter

- 3 eggs, beaten

- 1 onion, chopped

- 1 cup frozen peas

- 1 cup corn kernels

- 2 tablespoons soy sauce

- 2 tablespoons sesame oil

Instructions:

1. Place the rice and water in the Instant Pot.

2. Close the lid and press rice button.

3. Once done cooking, Fluff the rice and transfer to a serving bowl.

4. Press the Sauté button.

5. Use the same inner pot and melt the butter.

6. Scramble the eggs for a minute or two then set aside in a bowl.

7. Add the onions, peas, and corn. Sauté for 3 minutes or until heated through.

8. Stir in the cooked rice and drizzle with soy sauce.

9. Add the scrambled eggs and continue stirring until the vegetables are cooked.

10. Drizzle with sesame oil last.

11. Serve and enjoy.

Nutrition Facts Per Serving:

Calories 298, Total Fat 21g, Saturated Fat 5g, Total Carbs 29g, Net Carbs 19g, Protein 12g, Sugar: 3g, Fiber 10g, Sodium 202mg, Potassium 788mg, Phosphorus 774mg

Spanish Style Rice

Prep time: 10 minutes, Cook time: 15 minutes; Serves 8

Ingredients:

- ½ onion, chopped

- ½ red bell pepper, chopped

- 1 ½ cups white rice, rinsed

- 2 cups vegetable broth

- ½ teaspoon chili powder

- ¼ teaspoon ground cumin

- 1 cup salsa

Instructions:

1. Place everything in the pot and give a good stir.

2. Close the lid and press the Rice button.

3. Fluff the rice before serving.

Nutrition Facts Per Serving:

Calories 152, Total Fat 1g, Saturated Fat 1g, Total Carbs 32g, Net Carbs 30g, Protein 5g, Sugar: 2g, Fiber 2g, Sodium 431mg, Potassium 196mg, Phosphorus 58mg

Cilantro-Lime Rice

Prep time: 10 minutes, Cook time: 20 minutes; Serves 10

Ingredients:

- 1 can vegetable broth

- ¾ cup water

- 2 tablespoons canola oil

- 2 cups long grain white rice, rinsed

- Zest of 1 lime

- ½ teaspoon salt

- 3 tablespoons juice of lime juice

- ½ cup cilantro, chopped

Instructions:

1. Place everything in the pot except for lime juice and cilantro and give a good stir.

2. Press the Rice button and let pot cook.

3. Once done, add the lime juice and cilantro.

4. Fluff and mix well before serving.

Nutrition Facts Per Serving:

Calories 166, Total Fat 3g, Saturated Fat 1g, Total Carbs 31g, Net Carbs 30g, Protein 3g, Sugar: 1g, Fiber 1g, Sodium 197mg, Potassium 78mg, Phosphorus 52mg

Blueberries and Oats

Prep time: 10 minutes, Cook time: 6 minutes; Serves 1

Ingredients:

- 1/3 cup old-fashioned oats

- 1/3 cup almond milk, unsweetened

- 1/3 cup Greek yogurt

- 1/3 cup blueberries

- 1 tablespoon chia seeds

- 2 tablespoons brown sugar

- A dash of salt

- A dash of cinnamon

Instructions:

1. Place all ingredients in the Instant Pot and give a good stir.

2. Close the lid and seal the vent.

3. Press the Manual button and adjust the cooking time to 6 minutes.

4. Do natural pressure release.

5. Give a good stir before serving.

Nutrition Facts Per Serving:

Calories 311, Total Fat 8g, Saturated Fat 4g, Total Carbs 63g, Net Carbs 57g, Protein 11g, Sugar: 42g, Fiber 6g, Sodium 231mg, Potassium 441mg, Phosphorus 380mg

Oatmeal Coffee Cake

Prep time: 10 minutes, Cook time: 5 minutes; Serves 8

Ingredients:

- 4 ½ cups water

- 1 ½ cups steel cut oats

- 1 ½ cups pumpkin puree

- 2 teaspoons cinnamon

- 1 teaspoon allspice

- 1 teaspoon vanilla

- ¾ cup brown sugar

Instructions:

1. Place all ingredients except the brown sugar in the Instant Pot.

2. Give a good stir.

3. Close the lid and seal off the vent.

4. Press the Manual button and cook for 3 minutes.

5. Do natural pressure release.

6. Once cooked, do natural pressure release.

7. Top with brown sugar.

Nutrition Facts Per Serving:

Calories 252, Total Fat 12g, Saturated Fat 2g, Total Carbs 36g, Net Carbs 31g, Protein 10g, Sugar: 21g, Fiber 5g, Sodium 66mg, Potassium 308mg, Phosphorus 391mg

Cornmeal Porridge Jamaican Style

Prep time: 10 minutes, Cook time: 20 minutes; Serves 4

Ingredients:

- 4 cups water, divided

- 1 cup yellow cornmeal

- 1 cup milk

- 2 sticks of cinnamon

- 3 pimento berries

- 1 teaspoon vanilla extract

- ½ teaspoon nutmeg, ground

- ½ cup sweetened condensed milk

Instructions:

1. In a bowl, combine half of the water and cornmeal. Set aside.

2. Press the Porridge button on the Instant Pot.

3. Add the remaining water and milk into the Instant Pot. Stir in the cinnamon, pimento berries, vanilla extract, and nutmeg.

4. Pour in the cornmeal mixture then stir.

5. Close the lid and adjust the cooking time to 15 minutes.

6. Do natural pressure release.

7. Drizzle with condensed milk on top.

Nutrition Facts Per Serving:

Calories 252, Total Fat 12g, Saturated Fat 2g, Total Carbs 36g, Net Carbs 21g, Protein 10g, Sugar: 21g, Fiber 5g, Sodium 66mg, Potassium 308mg, Phosphorus 391mg

Spicy Black Beans & Brown Rice Salad

Prep time: 10 minutes, Cook time: 10 minutes; Serves 8

Ingredients:

- 1 cup brown rice

- ¼ teaspoon salt

- 1 ½ cups water

- 12 grape tomatoes, halved

- 1 can black beans, drained and rinsed

- ¼ cup minced cilantro

- 1 avocado, diced

- 3 tablespoon lime juice

- 2 teaspoon Tabasco sauce

- 1 teaspoon honey

- 2 garlic cloves

- 1/8 teaspoon salt

- 3 tablespoon olive oil

Instructions:

1. Place the rice, salt, and water in the Instant Pot.

2. Close the lid and press the Rice button.

3. Once done cooking, place rice in a bowl. Let the rice cool for at least 30 minutes.

4. Once the rice has cooled off, add tomatoes, black beans, cilantro, and avocado. Mix well and set aside.

5. Prepare the dressing by mixing together the remaining ingredients.

6. Pour the dressing over the rice salad.

Nutrition Facts Per Serving:

Calories 96, Total Fat 9g, Saturated Fat 1g, Total Carbs 5g, Net Carbs 3g, Protein 1g, Sugar: 2g, Fiber 2g, Sodium 122mg, Potassium 151mg, Phosphorus 17mg

Spicy Quinoa Salad Thai Style

Prep time: 10 minutes, Cook time: 30 minutes; Serves 8

Ingredients:

- 1 cup quinoa

- 1 ½ cups water

- ½ teaspoon salt

- 1 carrot, shredded

- 6 green onions, chopped

- 1 cucumber, chopped

- 1 cup edamame

- 2 cups red cabbage, shredded

- ¼ cup lime juice

- 1 tablespoon soy sauce

- 1 tablespoon vegetable oil

- 2 tablespoons sugar

- 1 tablespoon sesame oil

- 1 tablespoon ginger, grated

- ½ cup peanuts, toasted and chopped

- A pinch of red pepper flakes

- 2 tablespoons basil, chopped

- ¼ cup cilantro, chopped

Instructions:

1. Place the quinoa, water, and salt in the Instant Pot.

2. Close the lid and press the Multigrain button.

3. Adjust the cooking time to 30 minutes. Once done cooking, do quick pressure release.

4. Transfer the quinoa to a bowl and let it cool for at least 30 minutes.

5. Once cooled, mix quinoa with carrots, onions, cucumber, edamame, and cabbage. Mix well to combine. Set aside.

6. In another mixing bowl, mix together the lime juice, soy sauce, vegetable oil, sugar, sesame oil, ginger, peanuts, red pepper flakes, basil, and cilantro.

7. Pour the sauce over the quinoa salad.

Nutrition Facts Per Serving:

Calories 271, Total Fat 13g, Saturated Fat 2g, Total Carbs 32g, Net Carbs 26g, Protein 12g, Sugar: 9g, Fiber 6g, Sodium 296mg, Potassium 563mg, Phosphorus 231mg

Carrot Cake Oatmeal

Prep time: 5minutes, Cook time: 10 minutes; Serves 5

Ingredients:

- 1 cup steel-cut oats

- 1 cup milk

- 2 medium carrots, grated

- ¼ cup golden raisins

- 2 tablespoons maple syrup

- 1 ½ teaspoon cinnamon

- ½ teaspoon nutmeg

- 1 ½ teaspoon vanilla extract

- 2 cups water

- A dash of salt

Instructions:

1. Place all ingredients in the Instant Pot.

2. Give a good stir to combine everything.

3. Close the lid and set the vent to the Sealing position.

4. Press the Pressure Cook or Manual button and adjust the cooking time to 10 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 155, Total Fat 4g, Saturated Fat 2g, Total Carbs 30g, Net Carbs 26g, Protein 7g, Sugar: 14g, Fiber: 4g, Sodium: 63mg, Potassium: 350mg, Phosphorus: 208mg

Instant Pot Baked Apples

Prep time: 5 minutes, Cook time: 4 hours; Serves 4

Ingredients:

- 4 small Gala apples

- 4 tablespoons chopped walnuts

- 1 teaspoon brown sugar

- 1 teaspoon cinnamon

- 8 frozen cranberries

- 1 teaspoon coconut oil

Instructions:

1. Place all ingredients in the Instant Pot.

2. Close the lid but do not seal the vent.

3. Press the Slow Cook button and adjust the cooking time to 4 hours.

4. Cook on low and make sure to give a good stir halfway through the cooking time.

Nutrition Facts Per Serving:

Calories 132, Total Fat 7g, Saturated Fat 1g, Total Carbs 16g, Net Carbs g, Protein 1g, Sugar: 11g, Fiber: 3g, Sodium: 1mg, Potassium: 152mg, Phosphorus: 185mg

Overnight Pineapple Jam

Prep time: 5 minutes, Cook time: 5 hours; Serves 4

Ingredients:

- 2 pounds pineapples, peeled and chopped finely

- ½ cup coconut sugar

- 1 teaspoon lime rind, grated

- 1/8 teaspoon salt

Instructions:

1. Place all ingredients in the Instant Pot and give a good stir.

2. Close the lid but do not seal the vent.

3. Press the Slow Cook button and adjust the cooking time to 5 hours.

Nutrition Facts Per Serving:

Calories 185, Total Fat 0.2g, Saturated Fat 0g, Total Carbs 48g, Net Carbs 46g, Protein 1g, Sugar: 45g, Fiber: 2g, Sodium: 3mg, Potassium: 278mg, Phosphorus: 14mg

Sweetened Rhubarb

Prep time: 5 minutes, Cook time: 10 minutes; Serves 6

Ingredients:

- ½ cups strawberries, fresh and cleaned

- 2 medium lemon, juiced

- 1 teaspoon vanilla

- 1 medium orange, juiced

- 1 ½ pounds rhubarb, sliced into segments

- 1 cup water

- 2 cups raw honey

Instructions:

1. Place all ingredients in the Instant Pot.

2. Give a good stir.

3. Close the lid and set the vent to the Sealing position.

4. Press the Manual button.

5. Adjust the cooking time to 10 minutes.

6. Do natural pressure release.

7. Once the lid is open, press the Sauté button and simmer to reduce the sauce.

Nutrition Facts Per Serving:

Calories 484, Total Fat 0.1g, Saturated Fat 0g, Total Carbs 130g, Net Carbs 127g, Protein 0.9g, Sugar: 126g, Fiber: 3g, Sodium: 7mg, Potassium: 204mg, Phosphorus: 18mg

Coconut, Cranberry, And Quinoa

Prep time: 5 minutes, Cook time: 20 minutes; Serves 4

Ingredients:

- 2 ½ cups coconut water

- ¼ cup slivered almonds

- ½ cup coconut meat

- 1 cup quinoa, rinsed

- ½ cup dried cranberries

- 1 tablespoon vanilla

- ¼ cup honey

Instructions:

1. Place all ingredients except the whipping cream in the Instant Pot.

2. Give a good stir to incorporate all ingredients.

3. Close the lid and press the Manual button.

4. Adjust the cooking time to 20 minutes

5. Allow to chill in the fridge before serving.

Nutrition Facts Per Serving:

Calories 312, Total Fat 6g, Saturated Fat 4g, Total Carbs 56g, Net Carbs 163g, Protein 5g, Sugar: 26g, Fiber: 6g, Sodium: 163mg, Potassium: 671mg, Phosphorus: 237mg

Sweet Rice Pudding

Prep time: 5 minutes, Cook time: 15 minutes; Serves 4

Ingredients:

- 1 ¼ cups milk

- ½ cup uncooked rice

- ½ cups brown sugar

- ½ cup raisin

- 1 teaspoon ground cinnamon

- 1 teaspoon butter, melted

- 2 eggs, beaten

- 1 teaspoon vanilla extract

- ¾ teaspoon lemon extract

- 1 cup heavy whipping cream

Instructions:

1. Place all ingredients except the whipping cream in the Instant Pot.

2. Give a good stir to incorporate all ingredients.

3. Close the lid and set the vent to the Sealing position.

4. Press the Manual button.

5. Adjust the cooking time to 15 minutes

6. Allow to chill in the fridge before serving.

7. Serve with whipping cream

Nutrition Facts Per Serving:

Calories 379, Total Fat 22g, Saturated Fat 11g, Total Carbs 40g, Net Carbs 37g, Protein 10g, Sugar: 32g, Fiber: 3g, Sodium: 111mg, Potassium: 463mg, Phosphorus: 409mg

Instant Pot Crème Brulee

Prep time: 10 minutes, Cook time: 30 minutes; Serves 3

Ingredients:

- 3 large egg yolks, beaten

- ½ cup packed brown sugar

- ¼ teaspoon ground cinnamon

- 1 1/3 cups heavy whipping cream, warm

- ½ teaspoon maple flavoring

- 1 ½ teaspoon sugar for topping

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of boiling water.

2. In a bowl, whisk the yolks, sugar, and cinnamon. Stir in the warm cream to the yolk mixture.

3. Stir in the maple flavoring.

4. Ladle the mixture into ramekins and sprinkle sugar for topping.

5. Place the ramekins on the steamer basket.

6. Close the lid and press the Steam button.

7. Adjust the cooking time to 30 minutes.

8. Do natural pressure release.

9. Remove the ramekins and allow to cool in the fridge for 10 minutes.

Nutrition Facts Per Serving:

Calories 380, Total Fat 24g, Saturated Fat g, Total Carbs 38g, Net Carbs 38g, Protein 4g, Sugar: 37g, Fiber: 0g, Sodium: 39mg, Potassium: 109mg, Phosphorus: 101mg

Grapefruit Cheesecake

Prep time: 10 minutes, Cook time: 30 minutes; Serves 6

Ingredients:

- ¾ cup graham cracker crumbs

- 1 tablespoon + 2/3 cup sugar, divided

- 1 teaspoon grated grapefruit peel

- ¼ teaspoon ground ginger

- 2 ½ tablespoons butter, melted

- 2 packages cream cheese, softened

- ½ cup sour cream

- 2 tablespoons pink grapefruit juice

- 2 large eggs, beaten

Instructions:

1. Place a steamer basket in the Instant Pot and pour a cup of water.

2. Wrap a spring form pan with foil to prevent the cheesecake from leaking from the pan. Make sure that the pan will fit inside the Instant Pot.

3. In a bowl, mix the graham cracker crumbs, 1 tablespoon sugar, grapefruit peel, ginger, and butter. Mix until well combined. Press the crust mixture into the base of the spring form pan. Set aside to cool inside the fridge.

4. In another bowl, beat the remaining sugar and cream cheese. Add in the sour cream, grapefruit juice, and eggs. Whisk until well combined.

5. Pour the cheesecake mixture into the spring form pan.

6. Place on top of the steamer rack and close the lid. Set the vent to the Sealing position.

7. Press the Steam button and adjust the cooking time to 30 minutes.

8. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 162, Total Fat 9g, Saturated Fat 5g, Total Carbs 20g, Net Carbs

19.9g, Protein 2g, Sugar: 17g, Fiber: 0.1g, Sodium: 66mg, Potassium: 63mg,

Phosphorus: 42mg

Cobbler

Prep time: 5 minutes, Cook time: 30 minutes; Serves 8

Ingredients:

- 1 ¼ cups whole wheat flour, divided

- 1 cup and 2 tablespoons sugar, divided

- ¼ teaspoon ground cinnamon

- 1 teaspoon baking powder

- 1 large eggs

- 2 tablespoons canola oil

- ¼ cups fat-free milk

- 1/8 teaspoon salt

- 2 cups fresh raspberries

- 2 cups fresh blueberries

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a mixing bowl, combine 1 cup of flour, 2 tablespoons of sugar, cinnamon, and baking powder.

3. In another bowl, mix the egg, oil, and milk.

4. Add the wet ingredients to the dry ingredients and stir constantly until well combined.

5. Pour the batter on a dish that will fit inside the Instant Pot.

6. In another bowl, toss together salt and the berries.

7. Spread berries on top of the batter.

8. Place aluminum foil on top of the baking dish.

9. Place on the steamer rack.

10. Close the lid and set the vent to the Sealing position.

11. Press the Steam button and adjust the cooking time to 30 minutes.

12. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 268, Total Fat 5g, Saturated Fat 0.6g, Total Carbs 56g, Net Carbs 51g, Protein 4g, Sugar: 39g, Fiber: 5g, Sodium: 48mg, Potassium: 170mg, Phosphorus: 95mg

Gingerbread Pudding

Prep time: 15 minutes, Cook time: 30 minutes; Serves 8

Ingredients:

- 1 cup water

- ½ cup molasses

- ¼ cup butter, softened

- ¼ cup granulated sugar

- 1 large egg white

- 1 teaspoon vanilla extract

- 1 ¼ cups whole wheat flour

- ¾ teaspoon baking soda

- ¼ teaspoon salt

- ½ teaspoon ground ginger

- ½ teaspoon ground cinnamon

- 1/8 teaspoon ground nutmeg

- ¼ teaspoon ground all spice

- ½ cup chopped pecans

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of water.

2. Combine water and molasses in a mixing bowl. Stir in the softened butter, granulated sugar, egg white, and vanilla. Mix until fluffy.

3. In another bowl, combine the flour, baking soda, and salt. Add the ginger, cinnamon, nutmeg, and all spice.

4. Mix the wet ingredients to the dry ingredients until well combined.

5. Fold in the pecans.

6. Pour into a baking dish that will fit inside the Instant Pot and sprinkle on top brown sugar.

7. Put aluminum foil on top of the baking dish.

8. Place on the steamer rack

9. Close the lid and set the vent to the Sealing position.

10. Press the Steam button.

11. Adjust the cooking time to 30 minutes.

12. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 235, Total Fat 11g, Saturated Fat 4g, Total Carbs 34g, Net Carbs 31g, Protein 4g, Sugar: 19g, Fiber: 3g, Sodium: 254mg, Potassium: 413mg, Phosphorus: 93mg

Easy Apple Cinnamon

Prep time: 5 minutes, Cook time: 6 hours; Serves 5

Ingredients:

- 5 apples, cored and sliced

- ½ cup brown sugar

- 1 tablespoon cinnamon

- A dash of nutmeg

Instructions:

1. Place all ingredients in the Instant Pot.

2. Give a good stir.

3. Close the lid and do not seal the vent.

4. Press the Slow Cook button and adjust the cooking time to 6 hours.

Nutrition Facts Per Serving:

Calories 182, Total Fat 0.33g, Saturated Fat 0g, Total Carbs 48g, Net Carbs 43g, Protein 0.5g, Sugar: 40g, Fiber: 5g, Sodium: 8mg, Potassium: 231mg, Phosphorus: 22mg

Cinnamon Blondie Pecan Bars

Prep time: 6 minutes, Cook time: 30 minutes; Serves 16

Ingredients:

- 1 cup white sugar

- 6 tablespoon unsalted butter, melted

- 3 large eggs

- 2 teaspoon vanilla extract

- 1 ½ cups all-purpose flour

- ¼ teaspoon salt

- 1 tablespoon cinnamon

- 1 teaspoon baking powder

- 2 tablespoon unsalted butter

- ¼ cup heavy whipping cream

- 1 cup pecans, chopped

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a bowl, whisk the sugar and butter until well combined.

3. Add in the eggs and vanilla extract.

4. Stir in the flour, salt, cinnamon, baking powder, and butter.

5. Pour the batter on a dish that will fit inside the Instant Pot.

6. Put aluminum foil on top.

7. Place on the steamer and close the lid. Set the vent to the Sealing position.

8. Press the Manual button and adjust the cooking time for 30 minutes.

9. Do natural pressure release.

10. Allow to cool in the fridge.

11. Garnish with whip cream and pecans on top.

Nutrition Facts Per Serving:

Calories 164, Total Fat 10g, Saturated Fat 4g, Total Carbs 17g, Net Carbs 13g, Protein 3g, Sugar: 7g, Fiber:1 g, Sodium: 42mg, Potassium: 51mg, Phosphorus: 46mg

Steamed Choco Cake

Prep time: 10 minutes, Cook time: 30 minutes; Serves 10

Ingredients:

- 1 cup all-purpose flour

- ½ cup cocoa powder

- ½ cup white sugar

- 3 tablespoon whey protein powder, unflavored

- 1 ½ teaspoon baking powder

- ¼ teaspoon salt

- 3 large eggs

- 2/3 cup unsweetened almond milk

- 6 tablespoon butter, melted

- ¾ teaspoon vanilla extract

- 1/3 cup sugar-free chocolate chips

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a bowl, mix all the ingredients except for the chocolate chips.

3. Pour the batter on a dish that will fit inside the Instant Pot.

4. Sprinkle with the chocolate chips on top and give a swirl.

5. Put aluminum foil on top.

6. Place on the steamer and close the lid. Set the vent to the Sealing position.

7. Press the Manual button and adjust the cooking time for 30 minutes.

8. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 166, Total Fat 11g, Saturated Fat 6g, Total Carbs 15g, Net Carbs 13g, Protein 4g, Sugar: 2g, Fiber: 2g, Sodium: 125mg, Potassium: 238mg, Phosphorus: 139mg

Steamed Vanilla Cake

Prep time: 10 minutes, Cook time: 30 minutes; Serves 12

Ingredients:

- 1 ½ cups all-purpose flour

- ¾ cup stevia sweetener

- 2/3 cup protein powder, vanilla powder

- ¼ teaspoon salt

- 2 teaspoon baking powder

- ½ cup unsalted butter, melted

- ¾ cup heavy cream

- 4 large eggs

- 1 teaspoon vanilla extract

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a bowl, mix all the ingredients until well combined.

3. Pour the batter on a dish that will fit inside the Instant Pot.

4. Put aluminum foil on top.

5. Place on the steamer and close the lid. Set the vent to the Sealing position.

6. Press the Manual button and adjust the cooking time for 30 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 189, Total Fat 11g, Saturated Fat 6g, Total Carbs 14g, Net Carbs 13g, Protein 7g, Sugar: 1g, Fiber: 1g, Sodium: 90mg, Potassium: 147mg, Phosphorus: 110mg

Instant Pot Mocha Pudding

Prep time: 10 minutes, Cook time: 30 minutes; Serves 3

Ingredients:

- ¾ cup butter, cut into chunks

- 2 ounces unsweetened chocolate, chopped

- ½ cup heavy cream

- 2 tablespoon instant coffee

- 1 teaspoon vanilla extract

- 1/3 cup all purpose

- 4 tablespoon cocoa powder, unsweetened

- 1/8 teaspoon salt

- 5 large eggs

- 2/3 cup white sugar

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a bowl, mix all the ingredients until well combined.

3. Pour the batter on a dish that will fit inside the Instant Pot.

4. Put aluminum foil on top.

5. Place on the steamer and close the lid. Set the vent to the Sealing position.

6. Press the Manual button and adjust the cooking time for 30 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 825, Total Fat 70g, Saturated Fat 38g, Total Carbs 45g, Net Carbs 41g, Protein 11g, Sugar: 33g, Fiber: 4g, Sodium: 509mg, Potassium: 469mg, Phosphorus: 280mg

Choco Lava Cake

Prep time: 10 minutes, Cook time: 15 minutes; Serves 12

Ingredients:

- 1 ½ cup white sugar, divided

- ½ cup all-purpose flour

- 5 tablespoon unsweetened cocoa powder

- ½ teaspoon salt

- 1 teaspoon baking powder

- 3 whole eggs

- 3 egg yolks

- ½ cup butter, melted

- 1 teaspoon vanilla extract

- 2 cups hot water

- 4 ounces sugar-free chocolate chips

Instructions:

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a bowl, mix all the ingredients until well combined.

3. Pour the batter on a dish that will fit inside the Instant Pot.

4. Place on the steamer and close the lid. Set the vent to the Sealing position.

5. Press the Manual button and adjust the cooking time for 15 minutes.

6. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 238, Total Fat 19g, Saturated Fat 7g, Total Carbs 15g, Net Carbs g13, Protein 5g, Sugar: 3g, Fiber: 2g, Sodium: 227mg, Potassium: 151mg, Phosphorus: 109mg

Instant Pot Dulce De Leche

Prep time: 5 minutes, Cook time: 50 minutes; Serves 4

Ingredients:

- 1 can sweetened condensed milk

Instructions:

1. Place a steamer basket in the Instant Pot and add 8 cups of water.

2. Pour the condensed milk into a 16 ounce of canning jar.

3. Place the jar with the condensed milk on the steamer rack.

4. Place the jar with condensed milk on the steamer rack.

5. Close the lid and press the Steam button.

6. Adjust the cooking time to 50 minutes.

7. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 150, Total Fat 0.4g, Saturated Fat 0.2g, Total Carbs 22g, Net Carbs 22g, Protein 15g, Sugar: 22g, Fiber:0 g, Sodium: 221mg, Potassium: 637mg, Phosphorus: 374mg

Key Lime Pie

Prep time: 15 minutes, Cook time: 15 minutes; Serves 8

Ingredients:

- ¾ cup graham cracker crumbs

- 3 tablespoon butter, melted

- 1 tablespoon sugar

- 1 can condensed milk

- 4 large egg yolks

- ½ cup key lime juice

- 1/3 cup sour cream

- 2 tablespoon key lime zest

Instructions:

1. Place a trivet or steamer rack in the Instant Pot and pour a cup of water.

2. Coat a spring form pan that will fit in the pressure cooker with cooking spray.

3. In a bowl, mix together the graham crackers, butter and sugar. Press evenly on the bottom of the pan to form the crust. Place inside the fridge to set.

4. In another bowl, beat the egg yolks until light yellow.

5. Stir in the condensed milk. Beat in the lime juice and beat until smooth. Stir the sour cream and lime zest.

6. Pour the batter in the spring form pan and cover the top with aluminum foil.

7. Place on the steamer rack and close the lid.

8. Press the Steam button and adjust the cooking time to 15 minutes.

9. Do natural pressure release.

10. Allow to cool in the fridge before serving.

Nutrition Facts Per Serving:

Calories 92, Total Fat 8g, Saturated Fat 4g, Total Carbs 4g, Net Carbs 3.9g,

Protein 2 g, Sugar: 2g, Fiber: 0.1g, Sodium: 53mg, Potassium: 51mg,

Phosphorus: 46mg

Coconut Tapioca

Prep time: 5minutes, Cook time: 10 minutes; Serves 8

Ingredients:

- 1 cup pearl tapioca, rinsed

- 5 cups coconut milk

- 16-inch lemon grass, smashed

- 2 teaspoon ginger, grated

- 1 cup sugar

- 4 egg yolks

- ½ teaspoon salt

- 1 cup cashew nuts, toasted

Instructions:

1. Place tapioca pearls and coconut milk in the Instant Pot.

2. Stir in lemon grass and ginger.

3. Close the lid and press the Rice button.

4. Adjust the cooking time to 6 minutes.

5. Do natural pressure release.

6. Meanwhile, mix the sugar, egg yolks and salt in a mixing bowl.

7. Once the lid is open, press the Sauté button and pour the egg mixture.

8. Allow to simmer until the mixture thickens.

9. Top with toasted cashew nuts.

Nutrition Facts Per Serving:

Calories 331, Total Fat 15g, Saturated Fat 5g, Total Carbs 42g, Net Carbs 41.3g, Protein 9g, Sugar: 21g, Fiber: 0.7g, Sodium: 120mg, Potassium: 317mg, Phosphorus: 248mg

Sugared Plantains

Prep time: 5 minutes, Cook time: 10 minutes; Serves 3

Ingredients:

- ½ large ripe plantain, peeled and sliced thickly

- ½ cup brown sugar

- 1 cup water

Instructions:

1. Place all ingredients in the Instant Pot.

2. Give a good stir.

3. Close the lid and set the vent to the Sealing position.

4. Press the Pressure Cook or Manual button and adjust the cooking time to 10 minutes.

5. Do natural pressure release.

Nutrition Facts Per Serving:

Calories 145, Total Fat 0.01g, Saturated Fat 0g, Total Carbs 37g, Net Carbs 36.9g, Protein 0.08g, Sugar: 36g, Fiber: 0.1g, Sodium: 23mg, Potassium: 70mg, Phosphorus: 3mg

Table of Contents

Instant Pot Vegetable Soup

Creamy Cauliflower and Broccoli Medley

Potato and Carrot Medley

Vegetable Lo Mein

Herb and Vegetable Brown Rice

Vegetarian Pad Thai

Instant Pot Carrots

Hibachi Mushroom Steak

Lemony Rice and Vegetable Soup

Instant Pot Broccoli

Vegan Jambalaya

Vegetables in Tomatoes

Vegetarian Mushroom Soup

Lemon Veggie Risotto

Miso-Glazed Eggplants

Creamy Asparagus

One-Pot Curried Butternut Squash

Instant Pot Maple Glazed Carrots

Steamed Asian Brussels Sprouts

Steamed Eggplant Salad

Spaghetti Squash

Korean Braised Potatoes

Cauliflower in Cashew Chipotle Sauce

Slow Cooked Veggie Enchilada Casserole

Bok Choy With Mushrooms

Instant Pot Roasted Root Vegetables

Mushroom Bourguignon

Aubergine Penne Arrabbiata

Green Beans Ala Trapanese

Indian Spinach

Aubergine Dip

Root Vegetable and Squash Stew

Veggie Tofu Instant Pot Stir Fry

Cauliflower Dhal

Farro, Cauliflower, And Asparagus Salad

Potato and White Bean

Curried Cauliflower, Potatoes, And Chickpeas

Italian Chickpea Stew with Basil

Instant Pot Chana Masala and Kale

Instant Pot Hoppin John

Instant Pot Spicy Black Bean Soup

Mexican Black Beans

Vegetarian Cacciatore With White Beans

Three-Bean Chili

Instant Pot Red Beans and Rice Soup

Creamy White Bean and Spinach

White Beans with Tomatillos

Vegetarian One Pot Barbecued Beans

Rice and Bean Casserole

Vegetarian Borracho Beans

Black Bean, Zucchini, And Rice

Vegetarian Navy Bean Soup

Vegetarian Louisiana-Style Red Beans and Rice

Three Bean Curry

Wonton Soup with Mushroom “Meatballs”

Miso Tahini Squash Soup

Maitake Mushrooms in Soy Broth

Purple Sweet Potato Soup

Thai Coconut, Broccoli, And Coriander Soup

3-Ingredient Tomato Soup

Celery Root and Carrot Soup

Cauliflower Leek Soup

Chunky Tomato-Red Pepper Soup

Easy Veggie Soup

Hearty Winter Vegetable Soup

Zanzibar Carrot and Tomato Soup

French Onion Soup

Miso Spinach Mushroom Soup

Vegan Turmeric Detox Soup

Curried Cauliflower and Potato Soup

Winter Veggie Curry

Spicy Vegetarian Cabbage Soup

Moroccan Carrot Soup

Celery Root Soup

Clear Mushroom Broth

Instant Pot Loaded Potato Soup

Vegetarian Red Borscht Soup

Cabbage, Potato, And Tomato Soup

Chunky Creamy Asparagus Soup

Italian Pasta and Beans

Pasta Mediterranean Style

Penne Pesto

Lemon-Avocado Sauce on Spaghetti

Simple and Creamy Alfredo Fettuccine

Stuffed Vegetarian Pasta Shells

Mushroom Bolognese

Penne Anti-Pasto

Fresh Tomato and Basil Pasta

Fresh Tomato ‘n Pesto Pasta

Creamy Mac and Cheese

Mushroom Stroganoff

Creole Pasta

Pasta Florentine

Kale Pasta Pesto

Simple Lemony Pasta

Lentil ‘n Pasta in Cilantro Sauce

Creamy Asparagus & Pasta Soup

Vegetarian Noodle Soup

Easy Tom Yum Glass Noodle Soup

Coconut Thai Noodle Soup

Spanish Soup with Pasta

Sweet Potato ‘n Pasta Cuban Soup

Rotini and Veggie Salad

Orzo Salad Greek Style

Noodle Salad Thai Style

Warm Pasta Freda

Spicy Mac Salad

Bow-Tie Southwest Salad

Tortellini ‘n Spinach Salad

Pasta ‘n Arugula Italian Salad

Traditional Baked Eggs in Instant Pot

Instant Pot Yogurt

Quick and Easy Instant Pot Egg Frittata

Instant Pot Cauliflower and Cheddar Frittata

Spinach Frittata

Frittata Provencal

Eggs in Cups

Egg Muffins in Instant Pot

Sous Vide Eggs

Egg Custard

Eggs in Marinara Sauce

Poblano Cheese Frittata

Deviled Eggs

Orzo Soup with Eggs

Hard Boiled Egg Loaf

Easy Shakshuka

Pepperoni and Potato Frittata

Eggs with Zucchini

Dukkha Baked Eggs with Silverbeets

Chives and Egg Casserole

Parmesan and Spinach Eggs

Egg Masala

Savory Tomatoes and Eggs

Kale and Apple Frittata

Mexican Eggs with Hash

Chinese Tea Eggs

Eggs En Cocotte

Overnight Frittata Casserole

Instant Pot Egg Biryani

Instant Pot Mexican Queso

Porridge with Coconut and Dates

Fried Rice made of Quinoa

Cilantro Flavored Quinoa

Speedy Veggie‘n Quinoa

Your Basic Quinoa in Instant Pot

Porridge out of Buckwheat

Goat Cheese & Spinach Risotto

Butternut Squash Risotto

Asparagus Risotto

Cheesy-Peasy Risotto

Shiitake‘n Cremini Mushroom Risotto

Broccoli-Carrot Rice

Japanese Style Fried Rice

Spanish Style Rice

Cilantro-Lime Rice

Blueberries and Oats

Oatmeal Coffee Cake

Cornmeal Porridge Jamaican Style

Spicy Black Beans & Brown Rice Salad

Spicy Quinoa Salad Thai Style

Carrot Cake Oatmeal

Instant Pot Baked Apples

Overnight Pineapple Jam

Sweetened Rhubarb

Sweet Rice Pudding

Instant Pot Crème Brulee

Grapefruit Cheesecake

Cobbler

Gingerbread Pudding

Easy Apple Cinnamon

Cinnamon Blondie Pecan Bars

Steamed Choco Cake

Steamed Vanilla Cake

Instant Pot Mocha Pudding

Choco Lava Cake

Instant Pot Dulce De Leche

Key Lime Pie

Coconut Tapioca

Sugared Plantains