LOVE my pressure cookers – Swiss made Kuhn Rikon Stainless-Steel Pressure Cookers (5-1/4 quart and 2-1/8 quart). They are easy to use on your stove top, easy to store, include safety features and produce nutritious foods.
ONION – POTATO STOCK: Sometimes you need a lighter colored stock especially for creamy soups. Use this stock in potato soup, New England no-Clam Chowder or others. This stock will add a wonderful base without overpowering other ingredients. Stock can be prepared with yellow potatoes (cubed with skins). If you need an even whiter stock, use red potatoes (peeled and cubed).
3 medium yellow potatoes (cubed with skin) or for whiter stock use red potatoes (peeled and cubed)
1 pound (3 cups) yellow onion, cubed
8 cups (2 quarts) water
1/8 teaspoon salt
ONION-POTATO STOCK: Make a light colored stock from onion and red potatoes. A great base to use in potato soup and others.
PRESSURE COOKER instructions: Prepare the onions and potatoes; cut into cube sizes. Place in pressure cooker with the water. Cook on medium pressure for 4 minutes. Remove the pot from the hot burner. Once the pressure has been released, blend the ingredients in the pot with an immersion blender.
(NOTE: To prepare the stock in a soup pot on the stove, cook until the potatoes are soft then blend the ingredients in the pot with an immersion blender.)
Nutrition Facts Calories 55 Calories from Fat 0, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 37 mg, Total Carbohydrate 13g, Fiber 2g, Sugars 3g, Protein 2g
RED POTATO SOUP: Yummy potato soup made with onion-potato stock base using peeled red potatoes.
NO-CHICKEN TOMATO RICE SOUP: Terrific looking, delicious, healthy…nutrient packed soup. Note the pieces of tofu, what do you think they look like – right…chicken! We learned this trick from a chef who made a similar type soup, we asked her to share her secret for making tofu with that unique texture. So we are sharing her tip with you. Freezing tofu for 24 hours changes the texture to look similar to cut up cubes of chicken.
Serve this soup to anybody, they won’t know the difference and they’ll love it just like we do. It’s so good for your heart heath!
Fresh Home Grown TomatoesRoasted Onions in Microwave
Serves: 10 || Prep Time: 30 minutes || Cook Time: 4 minutes medium pressure or 2 hours on stove
6 cups water (reserve 3 cups to add after cooking if your pressure cooker is 5 quarts or less)
5 cups veggie stock (homemade or commercial no salt added) 1 (14-ounce) package extra firm tofu (prepare a day ahead, freeze first, then drain and press) 2 cloves garlic, minced 3 roasted onions, roasted in microwave, then diced 3 stalks celery, diced 1 (optional) parsnip, diced 2 carrots, diced 1 cup brown rice, rinsed (do not pre-cook) 1/2 cup dried corn 1/4 cup fresh basil, cilantro or parsley, chopped 1 tablespoon chili powder 1 tablespoon poultry seasoning
1 tablespoon dried parsley
1/2 teaspoon cumin
1/2 teaspoon black pepper (or to taste)
1/2 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon salt
2 tablespoons nutritional yeast
1 (14-ounce) can diced or stewed tomatoes or homegrown tomatoes
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Freeze extra-firm tofu for 24 hours, thaw then press out water with a tofu press or between paper towels. Dice tofu into small cubes about 1/4″. In the meantime roast onions in a microwave; that is, place whole onions with skins into a covered microwaveable container in a microwave and roast for 6 minutes (otherwise, roast onions ahead of time in the oven). Cool onions, peel skins then chop onion into small 1″ pieces. Prepare vegetables.
Pressure cooker: Place all ingredients into the pressure cooker. Cook on medium pressure for 4 minutes. Take off the hot burner, let rest for 10 minutes then release pressure. Add the reserved water or more for desired consistency.
Stovetop: Prepare vegetables. Place all ingredients into a large soup pot, bring to a boil then simmer for 2 hours; occasionally stir.
Serve over your favorite leafy greens.
Cup No-chicken Tomato Rice Soup
Nutrition Facts
Calories 173 Calories from Fat 16, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 179mg, Total Carbohydrate 26g, Fiber 5g, Sugars 3g, Protein 9g
Make Life Easy – Using a tofu press to press out excess liquid from tofu makes your life so easy!
Here’s a great comfort food, the blended flavors and textures will satisfy your taste buds! Get back to Mother Nature with this whole food, plant-based soup. You will be surprised to see how Shiitake mushrooms chopped have a wonderful look and texture – who knew? You will be asking for seconds and thirds and check out the wonderful nutritional value!
Serves: 6 –
2 cups water
1 tablespoon garlic minced
1 onion, diced
2 carrots, diced
2 stalks celery, sliced
2 potatoes, diced with skin
8 ounces Shiitake mushrooms, diced
1 tablespoon parsley
1/4 teaspoon cayenne pepper
1/2 teaspoon dried savory
1/2 teaspoon paprika
3 tablespoons nutritional yeast
2 tablespoons tomato paste
1 teaspoon oregano
1 bay leaf
1/2 teaspoon thyme
1/2 lemon, juice
1 1/2 sheets nori roasted seaweed, crumble
1 (28 1/2-ounce) can crushed Italian plum tomato
1/2 cup dry sherry
(Pressure Cooker directions below but can easily be adapted to cooking on the stove top.)
Prepare all vegetables. Shiitake mushrooms chopped have the same look and texture as clams.
Place all ingredients, except sherry, in the pressure cooker. Cook on medium pressure for 4 minutes. Take cooker off the hot burned, let it set for 10 minutes then quick release the pressure. After pressure is released, add sherry to chowder, stir. Serve warm.
This chili is just so easy – ingredients are canned, frozen and dried. I call these easy-peasy dishes NO CHOP, but it’s your choice to chop or not. From start to finish, this simple throw-together chili can be on the table in less than 30 minutes.
Chili – no chop black bean
Serves: 8 || Prep Time: 15 minutes || Cook Time: Pressure cooker (4 minutes). Stove top (20 minutes).
2 cups homemade vegetable stock
1 1/2 cups frozen onions and peppers
1 cup frozen carrots
1/2 cup dried corn or 1 cup frozen corn
1/2 cup fresh parsley or 2 tablespoons dried parsley
1 tablespoon celery flakes
1 leaf bay leaf
1 (28-ounce) can plum tomatoes, no added salt
2 tablespoons tomato paste
1/2 -1 tablespoon hot pepper sauce, to taste
1/2 -1 tablespoon chili powder, to taste
2 teaspoons minced garlic or 1/2 teaspoon granulated garlic
2 (14-ounce) cans black beans and brine, no added salt
1/2 lemon or lime (juice)
Pressure Cooker: Place all ingredients, except pre-cooked black beans, into pressure cooker (no need to thaw frozen veggies). Pressure cook on medium pressure for 4 minutes. Move pressure cooker off the hot burner and let rest for 10 minutes, then quick release. Add black beans, stir. Serve with whole grains and leafy greens.
Stove Top: Place all ingredients into a large pot (no need to thaw frozen veggies), bring to a boil; simmer for about 20 minutes. Serve with whole grains and leafy greens.
Nutrition Facts Calories 181 Calories from Fat 3, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 100mg, Total Carbohydrate 29g, Fiber 9g, Sugars 6g, Protein 8g
