CoNteNtS

1: Benefits of Pressure Cooking............... 000

2: Its All About the Pressure...................... 000
3: Timing Is Almost Everything .............. 000
4: Spice Blends....................................................... 000
5: Grains...................................................................... 000
6: Beans ....................................................................... 000
7: Vegetables............................................................ 000
8: Soups .......................................................................000
9: Mains ....................................................................... 000
10: Burgers ................................................................... 000
11: Toppers .................................................................. 000
12: Appetizers ........................................................... 000
13: Desserts ................................................................. 000
Charts and Appendix ............................................ 000
Index. .......................................................................... 000

Chili, page 000

opposite:

|
Farro Salad and Arugula Salad, page 000

Vegan recipes made fast,

fresh, and flavorful with
a pressure cooker
For the growing number of people who eat vegan, a pressure cooker is
a blessing when it comes to saving time and money and streamlining
cleanup. The pressure cooker simply changes how you eat: Vegan
staples take minutes, not hours, to cook. Many foods cook in 50 to
70 percent less time in a pressure cooker than by other methods,
which means a wider variety of healthful foods can be enjoyed daily.
Hummus from dried beans and hearty ancient grains become quick
weeknight fare.
In Vegan Under Pressure, Jill Nussinow shows how to use the appliance safely and effectively, and reveals the wealth of dishes that can
be made using a pressure cooker, including Roasted Pepper and White
Bean Dip; Harissa-Glazed Carrots with Green Olives; Lentil, Winter
Squash, and Mushroom Chili; Farro Salad with Tomatoes and Arugula;
Thai Summer Vegetable Curry; Cornbread; a chapter of veggie burgers;
Pear-Almond Upside Down Cake; and DIY soy milk and seitan.

25 minutes
high pressure;
natural release

Farro Salad with

Tomatoes and Arugula

Creamy Cornbread
with Millet

1 cup diced onion

Farro is a hearty grain, as are spelt, rye, wheat berries, hull-less barley, or

This cornbread has more moisture than most because it is not baked but

3 cloves garlic, minced

whole oat groats, all of which can stand in for farro. The farro, however, is

cooked in the pressure cooker, which is perfectly fine to do in the summer

grown in the region where this dish makes the most sense: Italy. If you love

when its hot out and you want to keep your kitchen cool. You need to use a 112

fresh basil, feel free to add it to the cooked farro before putting it on top of

quart casserole or glass dish with a lid. If you dont have a lid, foil works well,

the arugula. The flavor of this dish depends upon ripe tomatoes, so choose

too. My friend Wendy wanted to crisp up the cornbread so she put it into a

them wisely. I love heirloom tomatoes so I make this dish in the summer at

hot, dry skillet for a few minutes on each side, and she liked it best this way.

the height of tomato season.

Dont tell anyone that this cornbread has no added oil, as they wont likely be

2 tablespoons finely chopped

sun-dried tomato
1 tablespoon tuscan seasoning
(see page xxx) or your
favorite Italian seasoning
1 cup farro (not pearled),
soaked overnight
1 cups stock
2 cloves garlic, minced
2 tablespoons balsamic
vinegar
2 tablespoons finely chopped
Italian parsley
1 cups chopped ripe tomatoes;
many colors look nice
1 cups packed arugula,
chopped, plus more for
serving
Salt and freshly ground black
pepper, to taste

able to tell. Due to the moisture content, this will only last a couple of days
SeRveS 4 to 6

1. Dry-saut the onion and garlic for 2 to 3 minutes. Add the sun-dried
tomatoes, seasoning, farro, and stock.

2. Bring to high pressure. Cook for 15 minutes.

3. Let the pressure come down naturally. Carefully remove the lid of

the cooker, tilting it away from you. Transfer the contents to a glass
dish or bowl.

VEGAN UNDER PRESSURE

MAkeS At LeASt 8 SeRvINGS

1. Add 1 cup liquid to your pressure cooker. Add the trivet to elevate
the dish above the water. Use the helper handles that you have
made and set them in the trivet.

2. Spray a 1- to 2-quart casserole dish with cooking spray.

4. Let cool for a few minutes. Add the minced garlic and balsamic

3. Combine the polenta through arrowroot in a large bowl and stir well

5. When cool, add the parsley, tomatoes, 1 cups arugula, and the salt

4. In a smaller bowl, add the ground flaxseed and water. Stir. Add the

vinegar and stir.

and pepper, mixing gently.

6. Serve this salad on top of a bed of arugula.

Note: if you substitute other grains for farro, soak overnight, and

22

without refrigeration.

cook for the time listed in grain cooking chart.

to blend. Add the salt, if using.

nondairy milk and vinegar and let sit for a few minutes until the flax
starts thickening.

5. Add the maple syrup, tahini, and corn kernels and stir well so the
mixture is liquid and well combined.

6. Add the liquid mixture to the dry mixture, combining quickly and
thoroughly. (If using gluten-containing flour, be careful to not
overmix.)

vegetable cooking spray

cup coarse polenta
1 cup cornmeal (fine ground)
cup all-purpose
gluten-free flour blend or
all-purpose flour
cup millet
1 teaspoon baking powder
1 teaspoon baking soda
1 tablespoon arrowroot
teaspoon salt, optional
3 tablespoons golden or other
flaxseed, finely ground in a
blender or spice grinder
cup water
1 cup nondairy milk of your
choice
1 tablespoon white or cider
vinegar
3 tablespoons maple syrup
2 tablespoons raw tahini
cup fresh or frozen corn
kernels, not defrosted

7. Pour the batter into the prepared dish. Cover the dish and put it
into the pressure cooker. Lock on the lid.

8. Bring to high pressure for 25 minutes. Let the pressure come down
naturally.

GRAINS

15 minutes high pressure,

natural pressure release;
if not released after
15 minutes, quick
release

23

Creamy Winter
Squash Soup
AND APPLE TOPPING

Red Lentil, Sweet

Potato, and
Hemp Burgers

1 red, tart, sweet apple such as

Gala or Pink Lady, cored and
chopped small

I must make winter squash soup at least twenty different ways, depend-

My first attempt at making these burgers was in a class that I was teach-

ing upon the type of squash and how I season it. This soup has double apple

ing. People loved the flavor and that they are packed with nutrition to boot.

flavoring and a touch of curry powder. The addition of coconut milk makes

I have to agree that they are mighty tasty, and they are easy to make for an

1 cup minced onion

1 tablespoon orange juice

it rich, while the coconut water adds flavor. The topping takes it a big step

simple weeknight meal. If you dont like curry, season this mixture with a

2 teaspoons grated ginger

beyond ordinary. In my book, squash soup is always a winner. If you dont

tablespoon of all-purpose seasoning or your favorite blend; smoked paprika

want to make this fresh topping, feel free to use Apple and Zucchini Relish

and cumin would work well.

WITH TOASTED PUMPKIN SEED

2 teaspoons lime or lemon

juice and teaspoon lime or
lemon zest
Pinch of ground cardamom
1 medium onion, diced to
equal 2 cups
2 to 3 teaspoons curry powder,
or more to taste
1 medium to large kabocha or
butternut squash, peeled,
seeded, and cubed to equal
at least 5 cups
1 apple, peeled and diced
4 cups vegetable broth
1 cups coconut milk or water

or Apple Chutney.
MAkeS 8 to 10 BURGeRS
SeRveS 6 to 8

1. Mix the apple, orange juice, lemon juice and zest, and cardamom in
a small bowl. Cover and set aside.

2. Add the onion to the pressure cooker and dry saut for 3 minutes.

Add the curry powder, squash, apple, vegetable broth, coconut milk,
and salt. Lock the lid on the cooker. Bring to high pressure. Cook for
4 minutes. Let the pressure come down naturally.

3. When the pressure has released, open the lid carefully. Using an

immersion blender, blend the soup until it is smooth and creamy.

Add freshly ground black pepper, to taste.

4. Top each bowl with apple topping, cilantro, and pumpkin seeds.

teaspoon salt

VEGAN UNDER PRESSURE

Freshly ground black pepper

24

6 minutes
high pressure;
natural pressure
release

2 tablespoons chopped
cilantro or Italian parsley, for
garnish
cup pumpkin seeds (pepitas),
toasted, for garnish; see note
below to make them even
more interesting

Note: If you want to make this even more special, when toasting
the pumpkin seeds, toss with 2 teaspoons maple syrup, teaspoon
ground cinnamon, 1/8 teaspoon grated nutmeg, and a pinch of
salt before adding to the pan. I toast this mixture in a pan for 3 to
5 minutes so that I dont forget about the seeds, which burn easily.
If you prefer, you can toast them in the oven on a parchment-lined
baking sheet at 400F for 5 to 8 minutes, paying close attention.

1. Heat the oven to 375F. Line a baking sheet with parchment

paper and spray with cooking spray if desired, or use a silicone

baking mat.

2. Dry saut the onion, ginger, and mushrooms for 2 to 3 minutes. Add
the lentils, sweet potato, and broth to the pressure cooker. Lock
on the lid. Bring to high pressure and cook for 6 minutes. Let the
pressure come down naturally.

3. Carefully open the lid and transfer the lentil mixture to a large bowl
and let stand until cool enough to handle, at least 15 minutes.

4. When the lentil mixture is cool, mash it with a potato masher or

a fork. Stir in the curry powder, hemp seeds, and herbs. Add oats
and/or brown rice flour until the mixture comes together to form a
thick paste.

vegetable cooking spray,

optional

1 cup minced mushrooms

1 cup red lentils
1 cups sweet potato, peeled
and cut into large pieces
2 cups vegetable broth
1 tablespoon curry powder
cup hemp seeds
cup finely chopped Italian
parsley
cup finely chopped cilantro
About 1 cup baby or quick
oats
Brown rice flour, as needed

5. Form into patties with wet hands. Place on the prepared baking
sheet. Bake for 10 minutes and then turn the burgers and bake
another 10 minutes until they are firm and brown.

6. Let cool for a few minutes. Eat immediately, refrigerate, or freeze

for up to 3 months.

GRAINS

4 minutes
high pressure;
natural pressure
release

25

JILL NUSSINOW, MS, RDThe

The Pressure
Cooker Time
Advantage:
Chickpeas for hummus
in 14 minutes at pressure
instead of 1 hours or
longer simmering
Steel-cut oatmeal in 3 to 4
minutes at pressure instead
of 30 on the stovetop
Whole small winter squash
in less than 10 minutes at
pressure, rather than 30 or
more in the oven
Risotto in just 6 minutes
unattended at pressure,
rather than 25 minutes of
stovetop stirring
Vegetable stock in just 5
minutes at pressure instead
of 1 to 2 hours simmering

Veggie Queenhas taught plantbased, whole foods cooking for more

than 25 years. A pressure-cooking
authority who has taught hundreds
of pressure-cooking classes, Jill has
written several books including The
New Fast Food: The Veggie Queen
Pressure Cooks Whole Food Meals in
Less than 30 Minutes.

ISBN: 978-0-544-46402-5
Trade Paperback 288 pages
8 x 9 $18.00
PUBLICATION DATE:
January 12, 2016

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