A pressure cooker is a versatile kitchen appliance that uses steam pressure to cook food faster than conventional cooking methods. For vegetarians, a pressure cooker can be a useful tool to prepare nutritious meatless meals quickly and efficiently. In this article, we will explore the benefits of using a pressure cooker for vegetarian cooking and discuss what to look for when choosing a model.
Benefits of Pressure Cookers for Vegetarian Cooking
Saves Time
One of the biggest advantages of a pressure cooker for vegetarians is the time savings.Pressure cooking uses moist, pressurized heat to cook up to 70% faster compared to traditional stove top or oven cooking. This allows busy vegetarians to get wholesome meals on the table fast without sacrificing nutrition. Foods like beans, whole grains, and tough root vegetables that normally take a long time to become tender can be made in a fraction of the time.
Retains Nutrients
Because pressure cooked meals cook quickly, they retain more vitamins and minerals compared to boiling, steaming or roasting. The hot pressurized steam prevents nutrient loss while still properly cooking the food. Vegetables like broccoli and spinach maintain their vibrant color as well which indicates preserved nutrients. This makes pressure cooking an excellent way for vegetarians to get the most nutritional bang for their buck.
Energy Efficient
Pressure cookers require less energy to operate than an oven or stovetop. The airtight chamber builds up heat and pressure quickly which reduces total cooking time. This makes a pressure cooker a more energy efficient option for vegetarian cooking. The energy savings benefit both the environment and your wallet.
Flavors Infuse Better
The pressurized environment forces steam through the food which helps flavors absorb better. This means soups, stews, beans, and chilies develop more complex flavors in less time. Simply toss in aromatics like herbs and spices and let the pressure cooker do the work of infusing the dish with flavor.
More Variety of Foods
While vegetarians have a diverse diet, there are some foods that traditionally take a long time to prepare. Beans and whole grains are staples for many vegetarians as a healthy protein source but can take up to an hour or more to cook on the stove. With a pressure cooker, these foods can be made in a fraction of the time without presoaking. A pressure cooker opens up a vegetarian’s options for quick, wholesome meals.
Makes Tough Cuts Tender
Pressure cooking is excellent for taking inexpensive or tough vegetable cuts and making them meltingly tender. Cuts like pumpkin, sweet potato, turnips, and root vegetables become fall apart tender with the pressurized moist heat. This allows vegetarians to access more affordable produce options.
Easy Meal Prep
The time saving abilities of the pressure cooker also makes it great for meal prep. Vegetarians can quickly cook up batches of whole grains, beans, soups, and stew in the pressure cooker. These healthy dishes can then be portioned out for quick weekday meals to aid a busy lifestyle. Having premade vegetarian dishes in the fridge makes sticking to your diet on busy days effortless.
More Accessible Nutrition
Pressure cookers open up the world of plant-based eating for many because it offers an affordable, easy way to cook healthy vegetarian meals. College students, senior citizens, and busy families short on time can all utilize the pressure cooker to get nutritious vegetarian dishes on the table with minimal effort. It takes the intimidation factor out of cooking beans, whole grains, and tough cuts of vegetables so anyone can experience the benefits of vegetarian eating.
What to Look for in a Pressure Cooker
Electric vs Stovetop
There are two main types of pressure cookers – electric and stovetop. Stovetop pressure cookers are placed over direct heat, either a gas burner or electric coil. Electric models have an integrated heating element in the appliance.
Electric pressure cookers tend to have more preset features and options but can be bulkier and higher priced. Stovetop pressure cookers are simpler in design but require more attentive cooking. Both types effectively cook vegetarian dishes under pressure. Consider your cooking style and needs when deciding between the two.
Capacity
Consider what capacity would suit your cooking needs. Smaller 3-quart models work well for singles, couples and small families. Larger 6-8 quart models can feed a crowd and are ideal for meal prepping larger batches of food. Make sure to account for how much food expands under pressure when selecting size.
Pressure Settings
Higher pressure settings of 15 psi allow food to cook faster. Some newer models offer adjustable psi settings for more precise control. Look for psi of 10-15 for most efficient pressure cooking time.
Safety Features
Modern pressure cookers are designed with multiple safety features such as locking lids, pressure release valves and sensors to prevent accidents. Additional features like overflow protection and non-stick pans help make the pressure cooking experience seamless and safe, especially for beginners.
Programmable Options
Many new electric pressure cookers come with preset cooking functions for common foods like meat, beans, rice, soup etc. High end models may offer custom timing and pressure level settings for maximum control. Consider whether programmable options would be useful for your cooking needs.
Easy Cleaning
Look for non-stick inner pots, dishwasher safe parts, and fingerprint resistant stainless steel finishes for easy cleaning. Pressure cooking can create stains and messes so models with less effort required for cleaning are ideal.
Reliable Brands
Stick with well-known brands like Instant Pot, Ninja Foodi, or Breville for reliable models vetted for both safety and performance. Check online reviews as well to confirm a model has a proven track record. Avoid obscure or generic pressure cooker brands that may compromise on quality.
Vegetarian Pressure Cooker Recipes
Pressure cookers are versatile enough to make any vegetarian’s mouth water. Here are some delicious vegetarian recipes to try in the pressure cooker:
Vegetarian Chili
| 1 tablespoon olive oil |
| 1 yellow onion, diced |
| 3 cloves garlic, minced |
| 1 red bell pepper, diced |
| 1 jalapeno, sliced |
| 2 15-ounce cans kidney beans, drained and rinsed |
| 1 28-ounce can crushed tomatoes |
| 2 cups vegetable broth |
| 2 tablespoons chili powder |
| 1 tablespoon cumin |
| 1 teaspoon oregano |
| 1/4 teaspoon cayenne pepper |
| 1/4 teaspoon black pepper |
| 1/4 cup chopped cilantro |
Saute onion, garlic, bell pepper and jalapeno in olive oil 2-3 minutes. Add remaining ingredients except cilantro. Pressure cook on high for 8 minutes. Release pressure naturally for 10 minutes. Stir in cilantro and serve.
Barley Risotto
| 1 tablespoon olive oil |
| 1 shallot, diced |
| 2 cloves garlic, minced |
| 1 cup pearl barley, rinsed |
| 1/2 cup white wine |
| 4 cups vegetable broth |
| 2 tablespoons nutritional yeast |
| 1 teaspoon thyme |
| 1 cup frozen peas |
| 1 lemon, zested |
| Salt and pepper to taste |
Heat oil and saute shallot and garlic 2 minutes. Add barley and wine, cooking 1 minute more. Add broth, nutritional yeast and thyme. Pressure cook on high for 18 minutes then quick release. Stir in peas and lemon zest. Season with salt and pepper.
Vegetarian Jambalaya
| 2 tablespoons olive oil |
| 1 onion, diced |
| 1 green bell pepper, diced |
| 2 stalks celery, diced |
| 3 cloves garlic, minced |
| 1 14oz can diced tomatoes |
| 1 cup long grain white rice |
| 2 cups vegetable broth |
| 1 teaspoon Cajun seasoning |
| 1 cup frozen okra or green beans |
Heat oil in pot, saute onion, bell pepper, celery and garlic for 3-5 minutes. Add remaining ingredients except okra/green beans. Pressure cook on high for 3 minutes. Quick release pressure then stir in okra or green beans before serving.
Chipotle Vegetarian Tacos
| 1 tablespoon olive oil |
| 1 sweet potato, peeled and diced |
| 1 15 oz can black beans, drained and rinsed |
| 1 cup salsa |
| 1 teaspoon chipotle chili powder |
| 1/2 cup water or vegetable broth |
| 8 taco shells, hard or soft |
| Toppings: lettuce, cheese, avocado, cilantro etc. |
Heat oil in pressure cooker pot, add sweet potato and cook 2 minutes. Add remaining ingredients except taco shells and toppings. Pressure cook on high for 1 minute then quick release. Mash lightly with a potato masher. Assemble tacos with desired toppings.
Vegetarian Lasagna
| 1 tablespoon olive oil |
| 1 onion, chopped |
| 3 cloves garlic, minced |
| 8 ounces mushrooms, sliced |
| 1 tablespoon Italian seasoning |
| 1 24 oz jar marinara sauce |
| 9 lasagna noodles, broken into pieces |
| 15 oz ricotta cheese |
| 1 bag fresh spinach |
| 8 oz mozzarella cheese, shredded |
Heat oil and saute onion, garlic, mushrooms and seasoning for 3-5 minutes. Layer sauce, noodle pieces, cheeses, and spinach in pot repeating until full. Pressure cook on high for 5 minutes then quick release. Let sit 5 minutes before serving.
Vegetarian Tamale Pie
| 2 15oz cans black beans, drained and rinsed |
| 1 cup corn, frozen or canned |
| 1 onion, chopped |
| 1 red bell pepper, chopped |
| 1 jalapeno, chopped |
| 2 cloves garlic, minced |
| 2 teaspoons chili powder |
| 1 teaspoon cumin |
| 1 cup vegetable broth |
| 1 15oz can enchilada sauce |
| 8 corn tortillas, cut into strips |
| 1 cup shredded cheese |
In pressure cooker, stir together beans, corn, onion, bell pepper, jalapeno, and seasonings. Pour enchilada sauce and broth over top. Layer tortilla strips and cheese on top. Pressure cook on high for 5 minutes then allow natural release for 10 minutes.
Tips for Using a Pressure Cooker
Read the Manual
Read the manual! It will cover proper use, cooking times, safety features and troubleshooting for your model. Following the instructions prevents accidents or cooking mishaps.
Adjust Liquid
Recipes need to account for liquid evaporating during pressure cooking. Only fill the cooker halfway for foods with high moisture like vegetables. Use the full amount of broth or water for grains and beans.
Use Timings as a Guide
Recipe cooking times are a starting point but can vary based on amount of food and your model. Check food for doneness before serving. Adjust cook times up or down as you get familiar with your cooker.
Utilize the Pot-in-Pot Method
Cooking foods in a second bowl inset allows you to cook items together without mixing flavors. Try a bowl of rice while chili cooks in the main pot.
Pressure Release Methods
“Natural release” means allowing the pressure to come down naturally over 10-20 minutes before opening the lid. Use for large cuts of vegetables and meat. “Quick release” quickly vents the steam to reduce pressure faster using a valve. Use for quick cooking foods like rice and beans.
Prevent Clogging the Vent
Foam can clog the pressure release valve and prevent venting. Avoid overfilling, rapid boiling or starch-thickened sauces. Add a splash of oil or stir before locking lid to prevent foam buildup.
Brown Meats First
Browning meat before pressure cooking enhances flavor. Saute meat pieces first in a skillet to develop fond before adding to the cooker.
Use a Timer
Investing in a timer allows you to set and walk away without having to hover over the cooker. Electric models often have built in timers. For stovetop models, use a digital kitchen timer.
Adapt Conventional Recipes
Many conventional slow cooked or braised recipes can be adapted for the pressure cooker. Reduce broth slightly, use bite sized pieces for vegetables and meat, and adjust cook times.
Embrace the One Pot Meal
From soups to risottos to chilis, pressure cooking allows you to build flavor by cooking ingredients together in one pot. Embrace this for easy vegetarian meals with minimal cleanup.
Conclusion
A pressure cooker can be an invaluable ally in any vegetarian’s kitchen. The fast cook times, energy efficiency and flavor infusion make it easy to prepare nutritious plant-based dishes. Consider adding a pressure cooker to your arsenal if you want to spend less time in the kitchen without sacrificing the quality of your homemade vegetarian meals. Just be sure to follow basic safety guidelines and allow time to learn your appliance’s unique quirks. With a pressure cooker, endlessly delicious vegetarian fare is just a press away.