This Plant-Based Dish Packs 19 Grams Of Protein & More Than Half Your Daily Fiber Needs

A combination of chickpeas, potatoes, cauliflower, and peas comes together in an Instant Pot for an easy, filling meal.

ShanonG

Sep 15, 2024 - 21:01

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This Plant-Based Dish Packs 19 Grams Of Protein & More Than Half Your Daily Fiber Needs

Author:

September 15, 2024

Food Writer & Recipe Developer

By Jules Sherred

Food Writer & Recipe Developer

Jules Sherred is an award-winning food photographer and stylist, writer, journalist, advocate for disability and trans rights, and author of the cookbook Crip Up The Kitchen: Tools, Tips And Recipes For The Disabled Cook.

September 15, 2024

This is a recipe that I created out of necessity, pulling on everything I learned growing up about cooking Panjabi food. I developed this recipe because I have a tough time meeting my daily protein and fiber intake needs in ways that are quick, convenient, and inexpensive.

I have to consume much more protein than most people, nearly triple the recommended daily intake. There is only so much meat I can tolerate, even if I rarely eat beef, never eat pork, and consume mostly chicken and fish. Enter my love of pulses.

A note on the use of a pressure cooker

I often like to say to people, "Do you want butter chicken with only 10 minutes of work?" Their eyes light up! "Well," I continue, "you can do that and so much more!"

With the Instant Pot, if you are disabled and have mobility issues, you don't have to stand in the kitchen while cooking; if you are neurodivergent, there aren't a lot of things vying for your attention.

When cooking under pressure, you just set it and walk away. I have all sorts of tips and tricks to save on kitchen and food prep pain. If you work, you can have wonderfully delicious and complex foods without the fuss and time.

Not only are they helpful for those with mobility issues and pain disorders, but electric pressure cookers are great if you have certain conditions that make eating food difficult. If you need soft meals, they beat a slow cooker because meals take less time to cook with better results. They are also perfect for neurodivergent people, especially when executive function is affected.

Electric Pressure Cooker Aloo Muttar Gobi Chana

Prep: 15 minutes

Cook: 50 minutes

Natural release: 20 minutes

Total: 1 hour, 25 minutes

Cuisine: Indian

Heat index: Medium

Storage: Freeze

Servings: 5 x 2 cups (500 mL)

Calories per serving: 490 kcal

Prep directions

6-quart (5.68 L) electric pressure cookerMeasuring cups and spoonsCutting boardKnifeVegetable peelerStrainerBowlWooden spoonCan opener

Prepare and mise en place ingredients:

1 cup (250 mL) dried chana (chickpeas)2 cups (500 mL) water (approx)2 tablespoons (30 mL) extra-virgin olive oil1 teaspoon (5 mL) cumin seeds1 teaspoon (5 mL) coriander seeds1 medium yellow onion, diced1 tablespoon (15 mL) Ginger-Garlic Masala (recipe below)1 teaspoon (5 mL) Green Chili Masala (recipe below)1 cup (250 mL) water2 cups (500 mL) frozen peas (muttar)2 cups (500 mL) large-chopped cauliflower florets (gobi)3 large russet potatoes, cubed (aloo)398-mL (14 oz) can no-salt-added diced tomatoes, with liquid156-mL (5.5 oz) can tomato paste1½ teaspoons (7.5 mL) salt1 teaspoon (5 mL) ground cumin1 teaspoon (5 mL) ground turmeric1 teaspoon (5 mL) ground cayenne pepper

Cooking instructions

In a 6-quart (5.68-L) electric pressure cooker, add the chickpeas and just enough water to cover them, about 2 cups (500 mL).Place and seal the lid. Cook at High Pressure for 40 minutes.Natural-release pressure for 10 minutes, then quick-release any remaining pressure.Remove the lid. Pour the contents through a strainer, then place the chickpeas into a bowl and set aside. Put the inner pot back into the electric pressure cooker.Turn the electric pressure cooker on to Sauté.When it's hot, add the olive oil, cumin seeds, and coriander seeds. Sauté until fragrant, about 1 to 2 minutes. It's OK for the seeds to brown slightly, but don't burn them.Add the onions, Ginger-Garlic Masala, and Green Chili Masala. Sauté until the onions are translucent, about 2 to 3 minutes. Do not brown.Press Cancel.In the following order, add 1 cup (250 mL) water, the cooked chickpeas, and the peas, cauliflower, potatoes, diced tomatoes, tomato paste, salt, ground cumin, turmeric, and cayenne pepper.Place and seal the lid. Set to High Pressure for 5 minutes.Natural-release pressure for 10 minutes, then quick-release any remaining pressure.Remove the lid. Stir. Serve. Enjoy!

Ginger-Garlic Masala

Ginger-garlic masala is a staple ingredient in Indian cuisine. You always want to have a lot on hand in your freezer. Preparing it is easy, and it freezes wonderfully.

Prep: 10 minutes

Total: 10 minutes

Cuisine: Indian

Storage: Freeze, or refrigerate for up to 3 days

Servings: 28 x 1 tablespoon (15 mL)

Calories per serving: 14 kcal

Prep directions

Cutting boardKnifeGarlic peelerBlender, food processor, or chopper attachment of your immersion blenderMeasuring cupsSpatula½-cup (125 mL) freezer containers

Prepare and mise en place Ingredients:

1 cup (250 mL) sliced ginger, unpeeled1 cup (250 mL) garlic cloves, peeled3 serrano peppers, seeded and chopped½ cup (125 mL) water

Cooking instructions

Place all ingredients in a blender and blend until it is a purée or paste. You may need to stir occasionally to bring the unblended ingredients from the top to the bottom. Remember to always turn off the blender before removing the lid to stir.Put the finished Ginger-Garlic Masala in ½-cup (125 mL) freezer containers. Label and freeze.

Tip: When preparing meals, remove a container of Ginger-Garlic Masala from the freezer and stick it in your fridge the night before. Stores in the fridge for 3 days.

Variation: You may make this without the serrano peppers if you think it will be too much heat for your palate.

Green Chili Masala

This green chili paste is used in many Indian dishes. You can also add a teaspoon to any dish if you want to increase the heat.

Prep: 10 minutes

Total: 10 minutes

Cuisine: Indian

Storage: Freeze

Servings: 21 x 1 teaspoon (5 mL)

Calories per serving: 2 kcal

Prep directions:

Cutting boardKnifeMeasuring cups and spoonsBlender, food processor, or chopper attachment of your immersion blenderSpatulaSilicone ice cube trays that make small ice cubes of roughly 1 teaspoon (5 mL), or a freezer bag

Prepare and mise en place Ingredients:

1 cup (250 mL) green chili peppers, such as serrano2 tablespoons (30 mL) water¼ teaspoon (1.25 mL) coarse salt

Cooking instructions

Cut off the stems of the peppers. Place the whole peppers, water, and salt into the blender. If using a food processor, use the chopping blade. Process until you have a paste.Spoon 1 teaspoon (5 mL) of the paste into each cube in the ice cube trays and freeze. If you don't have small ice cube trays, put the paste into a freezer bag. Smooth out the paste until you have a thin, even layer, about 2.5 mm (one-tenth of an inch) in height.When needed, pop out an ice cube or break off a small piece of the chili paste.

Excerpt by Jules Sherred from Crip Up the Kitchen: Tools, Tips, and Recipes for the Disabled Cook copyright © 2023 by Jules Sherred. Reprinted with permission of TouchWood Editions: www.touchwoodeditions.com.