9
BLACK BEAN SOUP
2 cups dry black beans
1 tablespoon olive or vegetable oil
1 cup chopped onion
3 cloves garlic, minced
1 to 2 jalapeño chiles, seeded, deveined, minced
1 tablespoon chili powder
1½ teaspoons oregano
½ teaspoon allspice
4 cups chicken stock or broth
2 cups sliced carrots, ¾ inch thick
1 tablespoon packed brown sugar
2 teaspoons white wine vinegar
• • • • • • •
1 cup loosely packed fresh cilantro, chopped
Salt to taste
Soak beans according to instructions on pages 21 and 22. Pour olive oil in pressure cooker. Sauté onion, garlic, chiles, chili powder,
oregano, and allspice for 2 minutes. Stir in beans, chicken stock, carrots, brown sugar, and vinegar. Close cover securely. Place the
PressureTru
indicator on the vent pipe and
cook 12 minutes at HIGH PRESSURE . Let pressure drop of its own accord .
Remove
1 cup of bean mixture, place in blender and purée until smooth. Return to pressure cooker and stir in fresh cilantro.
Nutrition Information Per Serving
8 servings, 231 Calories, 3 g. Fat, 0 mg. Cholesterol
SAFFRON FISH STEW
1 can (14½ ounces) chicken broth
¼ cup dry white wine
4 new red potatoes, quartered
3 carrots, cut into ½-inch chunks
1 medium onion, finely chopped
2 cloves garlic, minced
¼ cup chopped parsley
1 bay leaf
Pinch of saffron threads or ¼ teaspoon turmeric
• • • • • • •
1 pound firm fish (halibut, haddock, cod, pollack)
fresh or thawed, cut into 8 pieces
1 small red pepper, cut into chunks
1 cup frozen peas, thawed
Place broth, wine, potatoes, carrots, onion, garlic, parsley, bay leaf, and saffron in pressure cooker. Close cover securely. Place the
PressureTru
indicator on the vent pipe and
cook 3 minutes at LOW PRESSURE . Release pressure quickly .
Add fish, pepper, and
peas. Close cover securely. Place the PressureTru
indicator on the vent pipe and
cook 1 minute at LOW pressure . Release pressure
quickly .
Discard bay leaf.
Nutrition Information Per Serving
8 servings, 174 Calories, 1 g. Fat, 40 mg. Cholesterol
MINESTRONE
1½ pounds lean beef, cut into 1-inch cubes
5 cups water
1 can (14 to 15 ounces) diced tomatoes
1 cup chopped onion
1 cup sliced carrots
¼ cup chopped celery
1 clove garlic, minced
2 tablespoons parsley flakes
1½ teaspoons basil
1 teaspoon salt
1 bay leaf
¼ teaspoon black pepper
• • • • • • •
1 can (16 ounces) Great Northern beans
1 can (15 ounces) cut green beans, drained
2 ounces fine noodles
Place beef, water, tomatoes, onions, carrots, celery, garlic, parsley, basil, salt, bay leaf, and pepper in cooker. Close cover securely. Place
the PressureTru
indicator on the vent pipe and
cook 10 minutes at HIGH PRESSURE . Let pressure drop of its own accord .
Add
Great Northern beans, green beans, and noodles. Simmer uncovered 10 minutes. Garnish with Parmesan cheese, if desired.
Nutrition Information Per Serving
10 servings, 228 Calories, 6 g. Fat, 50 mg. Cholesterol
POTATO SOUP
1 tablespoon vegetable oil
1 cup finely chopped onions
½ cup finely sliced celery
3 cups chicken broth
4 cups peeled, diced potatoes
¼ teaspoon white pepper
¼ teaspoon basil
• • • • • • •
1 can (12 ounces) evaporated skim milk
Salt to taste
Heat vegetable oil in pressure cooker over medium heat. Sauté onion and celery until soft. Add broth, potatoes, pepper, and basil to
pressure cooker. Close cover securely. Place the PressureTru
indicator on the vent pipe and
cook 6 minutes at HIGH PRESSURE .
Let pressure drop of its own accord .
Remove 2 cups of potato mixture; place in blender or food processor and process until smooth.
Return to pressure cooker and stir in evaporated milk.
Nutrition Information Per Serving
6 servings, 160 Calories, 2 g. Fat, 2 mg. Cholesterol