Epic Vegan Pressure Cooking

Epic Vegan
Pressure
COOKING
Simple Oil-Free Vegan Pressure Cooker Recipes
30
Easy Recipes
+ 7-Day Meal
Plan!
Derek Howlett
& Hannah Howlett
Epic Vegan
Pressure
COOKING
Simple Oil-Free Vegan
Pressure Cooker Recipes
Hannah Howlett & Derek Howlett

Epic Vegan Pressure Cooking
© Hannah Howlett & Derek Howlett 2016
All Rights Reserved. No part of this book may be used or reproduced in any manner
whatsoever without written permission.
ISBN# 978-1985202696
Instant Pot® is the registered trademark of Double Insight Inc., and the Instant Pot®
was designed in Canada, with healthy living, green living, and ethnic diversity in
mind.
The ideas, concepts and opinions expressed in ‘Epic Vegan Pressure Cooking’
and recipes are intended to be used for educational purposes only. The books
and recipes are sold with the understanding that authors and publisher are not
rendering medical advice of any kind, nor are the books or recipes intended to
replace medical advice, nor to diagnose, prescribe or treat any disease, condition,
illness or injury.
It is imperative that before beginning any diet or exercise program, including

any aspect of the ‘Epic Vegan Instant Pot® Cooking’ program, you receive full medical
clearance from a licensed physician.
Authors and publisher claim no responsibility to any person or entity for any
liability, loss, or damage caused or alleged to be caused directly or indirectly as
a result of the use, application or interpretation of the material in the books or
recipe guide.
Table of Contents
Information Dal, Dhal or Dahl? �� 61
Split ‘Em Up Pea Soup �� 63
Why A Pressure Cooker? �� 9
Nacho Mom’s Hot Dogs �� 65
Why Is This Book Vegan? �� 11
Creamy Alfredo Pasta �� 67
Accessory Recommendations �� 13
Smashed Potatoes �� 69
How To Use A Pressure Cooker �� 15
Cheesy Potato Broccoli Soup �� 71
Ingredients We Use �� 17
Pumpkin Steel Cut Oats �� 73
Amazing Aloo Gobi �� 75
Recipes
Carrot Potato Gravy �� 77
Perfect Rice �� 23
The Black Eyed Peas Chili �� 79
Perfectly Steamed Potatoes �� 25
Asian Style Quinoa �� 81
Curry In A Hurry �� 27
Omg Berry Oatmeal �� 29
The 7 Day Challenge
Dman’s Epic Refried Beans �� 31
Bomb.com Corn Chowdahhh �� 33 Why Do This Challenge? �� 84
No Farts Triple Bean Chili �� 35 Shopping Guide �� 85
Protein Lentil Stew �� 37 Let’s Do This!! �� 86
Texas Cowboy Caviar �� 39

One Pot Pasta Brah! �� 41 Cooking Charts
Mango Sticky Rice �� 43 Rice & Grains �� 92
Carrot Potato Soup �� 45 Dry Beans & Legumes �� 93
Humdinger Hummus �� 47 Fresh Vegetables �� 94
Black Bean Soup Of Glory �� 49

No Oil Marinara Sauce �� 51 Resources
Veggie Lentil Soup A Looop �� 53 Our Other Books �� 97
It’s Coming Out Hot Sriracha �� 55
The Sloppiest Joe
(You’ll Ever Know) �� 57
Bomb Diggity Black Bean Rice �� 59
highcarbhannah.co | epic vegan Pressure cooking i7

Information
i
(start here and learn all of our best tips & tricks)
t
Why A Pressure s
Cooker?
When God made lazy people, he also blessed us with the electric pressure
cooker at the same time. We aren’t religious people at all but we see the
electric pressure cooker as some type of voodoo divine creation. We can’t
really explain it.
We love great tasting food. We also love healthy vegan food. What we
really love though is, healthy food that tastes amazing and can be done
with a fraction of the effort and in a fraction of the time. This is where
an electric pressure cooker fits in. It satisfies all those desires.
It speeds up the cooking time by cooking under pressure. We really don’t

know how that works but it does. You can do all kinds of meals in under 30
minutes that could take hours in the crockpot or on the stove top. That
also means there is a lot less energy used as it is a more efficient cooking
method. You can call yourself an enviromentalist now! Woot woot!
The electric pressure cooker is a tool that can help you create
delicious batches of healthy, low-fat, plant-based food for you and your
family. It can give even the most inept person in the kitchen the ability to
create satisfying meals. Ya we used the word ‘inept’... whatever.
Why is this important? A lot of us like to believe we are way too

busy to make healthy food. Some people are (a lot of us aren’t) and we are
essentially just lazy when it comes to making really good food. Sometimes
that dollar menu is hard to turn down but the dollar menu makes you feel
like crap.
We’ve solved all your problems though. You can still be lazy and eat
healthy vegan food. What’s even better is because you’re cooking big batches
of food at once, you can store all of this deliciousness in the fridge and
create simple healthy meals on the fly.
Sometimes you get home from work and all you want to do is watch some
Hoarders and feel good in knowing that you aren’t surrounded by piles
of garbage. You’re busy and you ain’t got time for cooking! No worries, you
happened to make buckets of ‘Curry In A Hurry’ the other night and you’ve
highcarbhannah.co | epic vegan Pressure cooking i9

t Why A Pressure Cooker? s
got leftovers. BOOOOOM! You’re winning at life.
We know some of you are extra lazy and we mustered up the motivation
(between Hoarders episodes) to make a little 7 day challenge. We tell you
what to make when, so you’ll always have some delcious meals ready.
Ok, well we hope you understand why you should be pressure cooking... is
that really gonna be a thing now? “Pressure Cooking”!?!? Ya, you know what,
we’re gonna make it a thing.
Pressure cooking is great and in the next chapter, we will talk about
exactly why this recipe book is all plant-based.
10 i epic vegan Pressure cooking

t
Why Is This s
Book Vegan?
We have both been eating a plant-based vegan diet for a combined 12+
years. We have experienced a number of health improvements plus there are a
myriad of environmental benefits and ethical reasons to eat plant-based.
Hannah has lost over 70 lbs by following a plant-based diet and has
successfully gotten over addictions to cigarettes, adderall and alcohol.
Derek has lost 20 lbs, healed really painful cystic acne and has cycle
toured around Vietnam, Cambodia, Thailand, Malaysia and Australia all
while eating vegan.
We both know that a whole food plant-based diet works in our lives but
it also works for millions around the world. It has helped people reverse
many common day health diseases. We aren’t medical doctors and can’t tell
you if it will help you or not but we do believe it does have powerful
healing properties.
We follow a starch-based vegan diet that has gained massive popularity

through Dr. John McDougall, who is our biggest hero. Dr. McDougall has
helped tens of thousands of people through his books and programs to
regain their health and lose excess body weight for good.
John made the simple but profound observation, “All large populations
of trim, healthy people, throughout verifiable human history, have obtained
the bulk of their calories from starch.”
And that is what this recipe book is all about. Giving you the recipes,
tools and tips to get the bulk of your calories from starches like potatoes,
rice, lentils, corn, oatmeal and quinoa. Mix in some fruits, vegetables
and you’ve got a very well rounded diet that can improve your health
dramatically.
Don’t take our word for it though. John McDougall has a list of
testimonials on his website that show amazing transformations. https://www.
drmcdougall.com/health/education/health-science/stars/
We also highly recommend that you pick up his book, The Starch Solution.
highcarbhannah.co | epic vegan Pressure cooking i 11

t Why is this book vegan? s
It is THE book to read if you are seriously considering eating a plant-

based diet for health.
Some quick reasons to go vegan and

eat a whole foods plant-based diet:
For Your Health

Following a healthy, balanced vegan diet ensures a number health
benefits. It can also prevent and possibly reverse some of our most common
diseases that are killing us by the hundreds of thousands every year.
Most vegans are not just your typical woo-woo hippy type as some would
lead you to believe. They can be people who are passionate about living a
high energy life and getting things done in their life. Eating a vegan diet
low in fat and junk food gives them the energy and vitality to really live
their life.
For The Planet

Up to 51% of global greenhouse gas emissions is due to livestock and
their by products. The meat and dairy industry use 1/3 of the earths fresh
water. Animal agriculture is responsible for 91% of the Amazon rainforest
destruction. 90 million tons of fish are pulled from the oceans every year.
1 1/2 acres of land could produce 375lbs of meat or 37,000lbs of plant-

based food. Animal agriculture is the leading cause of species extinction,
ocean dead zones, water pollution and habitat destruction. Being vegan is a
big deal in a world where the environment is being destroyed.
For The Animals

There is no such thing as ‘humane’ slaughter. Slaughter is slaughter.
Animals are held in horrific conditions from birth till death. Animals
in the agriculture business are seen as a commodity, not as sentient
beings. Why eat a pig but love your dog? They both have the same relative
intelligence.
More Resources
Books: The China Study, Prevent and Reverse Heart Disease, How Not To
Die, The Starch Solution, Dr. Neal Barnard’s Program For Reversing Diabetes
DVDs: Forks Over Knives, Cowspiracy, Earthlings

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Accessory s
Recommendations
Alright, so you buy your first car and you’re all excited. It looks great,
you’re feeling like a champ and you drive it around town with the music
pumping.
Sounds like a perfect story... but is it? What if you threw on some
spinners, tinted the windows and installed some under car lighting. It
would be looking pretty fly. Sure... you’d get some haters but honestly...
accessorize anyways!
It’s the same with your pressure cooker. The standalone product is great
but throw in a few accessories and you’ll be pressure cooking like a BOSS!
The first thing we recommend is getting a second inner pot. It’s really
handy when you want to cook meals back to back. You can have the next pot
ready to cook before the first one is even finished. Plus, it can be a bit
of a pain in the butt to always have to transfer leftovers to tupperware
containers.
The next blingin’ accessory are some silicone cover lids. The silicon
lids we recommend can cover your inner pots when you have them stored away
in the fridge. This keeps your leftovers super fresh.
The last thing we recommend is an immersion blender. These little hand

blenders are awesome for blending up soups right in your pressure cooker.
No need to put it in your Vitamix.
Here are some links to what we recommend (these are affiliate links
so those rich dudes at Amazon send us a few bucks for making them
millionaires)
Instant Pot® Duo Mini 3 qt

Extra Inner Pots
Silicone Cover Lids
Immersion Blender (Hand Blender)

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How To Use A s
Pressure Cooker
The Instant Pot® has got a lot of fancy buttons on it and it can seem a
little daunting. No worries though because we are only going to use a few
of them. We have the Instant Pot® Duo Mini 3 qt. There aren’t any important
features that our Instant Pot® has that your pressure cooker won’t.
All of the important safety instructions should be consulted in

the Instant Pot® user manual. We aren’t going to give you any safety
instructions cause we don’t like getting mixed up with lawyers.
3 Most Important Function Keys we use

The main button that we use for cooking is the ‘Pressure Cook’ button.
When you hit it, the number 30 pops up (for 30 minutes) then you adjust the
time with the plus and minus buttons. This represents the cooking time once
the Instant Pot® comes to pressure. This can be misleading because in the
iPot recipe book it says that it only takes 4 minutes to cook rice but what
they don’t really say is that the iPot needs 5-8 minutes to come to pressure
and you should do a 10 minute natural steam release. So in reality the
cooking time is at least 20 minutes. It’s still really fast but the cooking
times can be misleading.
The ‘Keep Warm’ button is pretty self-explanatory. When the Instant

Pot® is cooking from the pressure cook setting it automatically switches
to ‘Keep Warm’ when the cooking time elapses. In order to switch the iPot to
a standby mode, hit this button. If it’s in a standby mode and you want it
to ‘Keep Warm’, just hit the button. If you fudge up the cooking time when
setting the iPot, no worries! Just hit the cancel button and you can try
again.
The next button we like to use is the ‘Sautée’ button for open lid
sautéing. There are three settings for this button: low, medium and hot. It
goes to normal by default. For some of the recipes we may ask you to sautée
some garlic or onions up beforehand. Sautéing releases the flavors trapped
inside. Where are those flavors trapped? We have no idea. You have to ask
the onions, garlic and peppers for more details about that.

t how to use a pressure cooker s
Pressure Release Methods

On the top of the Instant Pot® is a steam release handle. For every
recipe you will want this pointed towards ‘sealing’. This seals the Instant
Pot® so it builds up pressure and reduces overall cooking time. You can
also move it towards ‘venting’ and that allows any built up steam to safely
release.
There are different ways to release the pressure so let’s go over those.
It’s important to let the cooking cycle finish. This is noted when your iPot
starts beeping like cray cray.
Quick Release
When the cooking cycle has finished, hit the cancel button and switch
the steam release handle to ‘venting’. BE CAREFUL!! Lots of hot steam will be
released so keep your face away from the handle. Also make sure you don’t
pull the release handle off of the iPot. Things could get really scary.
Quick release isn’t for food in large liquid volume or with high starch
content (porridge, rice, sticky liquids, soup, etc). The food can splatter out
with the steam.
Natural Release
This release method is when you let the cooker cool down nautrally
until the float valve drops down (that’s the silver thing next to the steam
release handle). Depending on how much food is in the iPot, it can take
between 10-30 minutes (sometimes longer) for this to happen when the cooker
is in the ‘Keep-Warm’ mode.
10 minute release
We use this method quite often. After the cooker has finished its
cooking cycle and moves in to the ‘Keep-Warm’ mode, wait 10 minutes, hit the
‘Cancel’ button then move the release handle to ‘venting’.
We will set a timer on our cell phone to 10 minutes when we hear the
iPot beeping (when the cooking cycle has finished) so we know exactly when
the 10 minutes is up. Just a handy dandy tip.
The different release methods control how long the food is going to be
cooked for and in what way.

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Ingredients s
We Use
For the vast majority of this recipe book, we use whole plant-based foods
and common spices. There are some recipes that call for certain products
or ingredients that are less common. We did this because these products
are economical and can save you a lot of time in the kitchen. We know you
can be lazy so we try to make things as easy as possible to create really
delicious meals.
If you live in Canada or the U.S.A. all of these products should be easy
to find. In other countries around the world they may be more difficult. We
will list the specific products we used along with the ingredients and a
picture so you can find a similar replacement.
We know how frustrating it can be in recipe books when they include

certain ingredients and you’re thinking... “what the heck is that!?!?” We
want to make this as easy as possible for you. That way you’re happy and
you won’t leave us a nasty review on Amazon. Not that you would do it that
right? This way everybody wins! Wooop wooop!
Mexican Tomato Sauce

This is a sauce that is normally used for tacos and enchiladas but
it made a great addition to our Cowboy Caviar recipe. Look for it in the
Mexican or Hispanic section of your grocery store. The brand is ‘El Pato’ and
comes in a 7 3/4 oz (220g) tin can.
Ingredients: tomato purée, water, chiles, onions, garlic, salt and spices.
Mexican Salsa
Most salsa is usually a little chunkier but this salsa is really thin.
It works great in our refried beans to thin out the recipe. This is very
flavorful and has a great punch to it. The brand is ‘Herdez’ and comes in a
7 oz (198g) tin can.
Ingredients: tomatoes, onion, serrano peppers, iodized salt and cilantro.

t ingredients we use s
Better than Bouillon

This is one of those economical purchases that just makes sense. One jar
of BTB which is 8 oz, equates to 9.5 quarts (or litres) of vegetable broth. 1
tsp of BTB is the equivalent to one bouillon cube and 1 1/2 tbsp of BTB is
equivalent to 1 quart of veggie broth.
So in this recipe book, if the recipe calls for 2 cups of vegetable broth,
you can subsitute it with 2 cups of water and 2 tsp of BTB. Super handy! Yes,
there is a tiny amount of oil in the BTB but it’s such a minor amount. If you
are worried about it, just use oil-free veggie broth instead.
Ingredients: vegetables and concentrated vegetable juices (carrots,

celery, onion, tomato, onion*, potato*, garlic*) hydrolyzed soy protein, salt,
yeast extract, sugar, maltodextrin (from corn), soybean oil, spice extractive.
*dehydrated.

AAA
Recipes
(This is where the good stuff is)

t
Perfect s
Rice
Did you know your blinging iPot can be used to make some bomb
diggity rice?? Oh you better believe it! Rice is the base for most of our
meals so we love perfect rice every single time.
Ingredients Method
Jasmine Rice (1:1 ratio) When you select the amount of rice you want to cook,
3 cups of jasmine rice quickly rinse it using a fine mesh strainer. Add it
3 cups of water to your Instant Pot® followed by the amount of water
required.
Basmati Rice (1:1.5 ratio)
2 cups of basmati rice Close up your Instant Pot® and make sure to set the
3 cups of water
steam release handle on the lid to ‘sealing’.
Brown Rice (1:1.25 ratio)

Hit the pressure cook button, leave on high pressure
2 cups of brown rice
and the cook times are:
2 1/2 cups of water
Jasmine Rice - 4 minutes

Cooking perfect rice works in
Basmati Rice - 4 minutes
ratios. So if you have 1 cup of
Any Brown Rice - 22 minutes
jasmine rice, you will use 1 cup of
water for it. There are different
Just set it and forget it! The iPot will beep a
ratios for different styles of
bunch of times when it is done cooking. Let the iPot
rice that are noted above.
naturally release steam for 10 minutes.
***Keep in mind that these ratios

After the 10 minutes is up, switch the steam release
are different from cooking on the
handle to ‘venting’. Once the steam is released, enjoy
stove top.
your rice with any of the stews, soups and chilis in
this book!

Perfectly
t s
Steamed Potatoes
Along with the perfect rice recipe above, we love perfectly steamed potatoes. They are
great for weight loss as they are low in caloric density and also very satiating.
Servings Prep time Total Cook Time

As many as you want 10 minutes 25-35 minutes
Ingredients Method
Whole potatoes, any kind Wash and scrub your potatoes clean. Insert the
trivet (metal rack that comes with your Instant Pot)
Garnish in to the Instant Pot and add in 2 cups of water.
Tomato Insert your whole potatoes directly on the trivet
Sweet peppers rack and put the cover on.
Cilantro
Hit the pressure cook button and set the time
Green onion
according to the size of potatoes you have. If you’re
unsure of what time to use, choose more time to
Sauces ensure the potatoes are cooked all the way through.
Potato nacho sauce**
Sriracha Large - 15 minutes
Medium - 12 minutes
**For the nacho sauce recipe Small - 10 minutes.
used in the photo, go to:
https://highcarbhannah.co/recipes/ Make sure the steam release handle is set to
badass-vegan-nachos/ ‘sealing’. Once the cooking time is up, let the
potatoes naturally release for at least 10 minutes.
Switch the handle to ‘venting’ to release any extra
steam and remove the cover lid.
Put whatever delectables you enjoy on top and

devour some potato carbness.

t
Curry In A s
Hurry
A lot of people love curry. Ya... that’s great and all but what if you’re in a hurry? We
need this done real quick and your Instant Pot® will help you speed it up way quicker.

3 x 570 calories servings 10 minutes 25 minutes
Ingredients Method
1 can (13.5 fl oz or 400mL) Ok, we’re gonna keep this one real simple.
of light coconut milk
1 can (14.5 fl oz or 429mL) Prepare the garlic and red onion first. Then combine
of diced tomatoes all the ingredients (except for the frozen spinach)
2 cups of red lentils directly in to the Instant Pot®.
3 tbsp of tomato paste
1 red onion, chopped We like to keep our onions in the fridge and cut
3 cloves of garlic, minced them cold. Reduces tears.
5 cups of water
Hit the pressure cook button and set the timer to 15
2 tsp of Better Than
minutes on high pressure. Ensure the steam release
Bouillon Vegetable Base**
handle is set to ‘sealing’.
2 tbsp curry powder
1 tsp of cayenne pepper When finished, let the pressure naturally release
1 cup of chopped frozen for 10 minutes then switch the handle to ‘venting’.
spinach
When you open up the lid, add in the spinach.
**‘Better Than Bouillon Vegetable Stir this very well and serve in 5 minutes.
Base’ is a concentrated base of
dehydrated veggies used to add
more flavor to stews and soups.
If you don’t have access to this,

you can substitute some of the
cups of water with cups of veggie
broth. You could use 2 cups of
veggie broth with 3 cups of water
for this recipe.

t
Omg Berry s
Oatmeal
You might be thinking... can you do oatmeal in the Instant Pot®? Ya damn right you can
do oatmeal in the iPot! Here’s a simple breakfast recipe that is a huge humdinger winner!

1 serving at 570 calories 5 minutes 25 minutes
Ingredients Method
Oatmeal ( 1:1.66 ratio) Measure out your oats and water. Place both of them
1 cup of quick oats directly in to your Instant Pot®. Put the cover on.
1 2/3 cups of water
1 cup of frozen berries Set the iPot on pressure cook for 6 minutes on
1 banana, chopped high pressure and when the timer finishes let it
naturally release pressure for 10 minutes or so.
1-2 tbsp of brown sugar
After 10 minutes, switch the steam release handle
1/4 cup soy milk or almond milk
to ‘venting’ to release the remaining steam. Open the
lid.
Oatmeal can be very finicky with
the cooking time and ratio of
When the oats are done, place in to a bowl and top
oatmeal to water so if your first
batch comes out like crap, keep with the mixed berries, chopped banana, sugar and
trying till it comes out perfect non-dairy milk and you’ll be absolutely rocking!!
but this ratio should work really
well! 1 cup of oats might not be enough for you or for
who you’re making it for. Just multiply the amount
Garnish (Optional) of oats and water and maintain the same ratio for
Chopped almonds perfect oatmeal!
Coconut flakes
* * *
D's Epic Tip
nana in to
Place one frozen ba
e co oking your
the iPot when you’r
ar nd when it’s
ou
oatmeal and mix it
r creamy oatmeal.
finished for a supe

t
Dman’s Epic s
Refried Beans
Refried beans are a staple in our household. We love making a big batch of them so
that we have lots for our burrito bowls. These are way tastier than canned beans.
Plus you know everything that is going in to it. win freaking win baby!

6 x 150 calorie servings 15 minutes 60 minutes
Ingredients Method
1 1/2 cups of dry pinto beans Rinse the beans in a strainer then place in your
1 tbsp of chili powder iPot. Cover with water so that there is about 2
1 tbsp of cumin inches (5cm) of water covering the top of the beans.
1 tsp of your favorite salt
3/4 cups (180mL) of salsa** Set the iPot on pressure cook for 45 minutes at high
pressure. Make sure the steam release handle is set
4 oz (80mL) can of diced jalapeños
to ‘sealing’. When the 45 minutes is done cooking,
hit the ‘Cancel’ button and allow the pressure to
**For the salsa and the diced come down naturally for 10 minutes. Release the
jalapeños, we found small tins of remaining steam using the release valve.
them in the Mexican or Hispanic
section of the grocery store. For Drain the beans in to a strainer and place them in
more information on this salsa, to a bowl or a container you’ll be storing them in
check out the ‘Ingredients We Use’ (you can reserve some of the broth if you want). The
chapter. beans should be quite soft now. Add in the chili
powder, cumin and salt.
If you can’t find these or have
access to them, use regular salsa You can use an immersion blender, a potato masher or
and you could dice some deseeded even the back of a fork or spoon to mash the beans
jalapeño peppers for spice if you to your desired consistency. We like it thick and
can’t find the diced jalapeños at chunky so we don’t mash all the beans.
your local store.
Add in the salsa and diced jalapeños to your beans
***The corn chips in the photo are and mix with a spoon. If you like your beans a little
corn tortillas sliced and baked bit more soupy, then you could reserve some of the
at 400F for 8-10 minutes with lime bean broth water from when you drained them earlier
juice and salt on top. and mix that in.

t
Bomb.com Corn s
Chowdahhh
We contacted Bomb.com and asked if we could use their website
address to sponsor this recipe... they flat out had no idea what we were
talking about. anyways, we hope you love this corn chowdahhh.

Ingredients Method
Chowdahhh Chop the onion and mince the garlic. Place those in
5 potatoes (1000g or 2 lbs), the iPot. Chop up the potatoes and red pepper and
peeled & chopped leave aside.
3 cups (1 lb or 454g) of fresh
or frozen corn Turn your Instant Pot® on to sautée and add about
3 cloves of garlic, minced 1/4 to 1/2 cup of broth (or water). Use a long wooden
1 large red pepper, chopped spoon or spatula to stir the onion and garlic while
it is sautéing. Do this for 5 minutes then add in the
1 yellow onion, chopped
remaining ingredients and spices.
2 tsp smoked paprika
(different than regular Mix slowly and close the iPot lid. Make sure the vent
paprika)
is set to ‘sealing’. Hit the pressure cook button and
2 cups of veggie broth (or you set the time to 8 minutes on high pressure. When the
can use 2 cups of water with
iPot is finished, do a 10 minute pressure release
2 tsp of ‘better than
bouillon’) (explained in the ‘How To Use The Instant Pot®’
1 can (13.5 fl oz or 400mL) of section).
light coconut milk
Insert an immersion blender and give it short
zaps until the soup thickens up but still has some
Garnish (Optional)
chunky bits. If you don’t have an immersion blender,
Salt and black pepper to taste
remove 1/2 of the soup, blend (in a regular blender)
Chopped green onion, cilantro
and mix it back with the remaining soup in the iPot.
Red pepper, corn (reserved from
Be careful because the soup will be very hot!
ingredients above)
Serve the chowdahhh over rice if you desire and
garnish with corn, red pepper, cilantro, green onion,
salt and pepper.

t
No Farts Triple s
Bean Chili
*** Disclaimer - Hannah and Derek Make no claim that this bean chili will leave
you without any farts We honestly just thought that this would be a funny recipe
name for a bean chili. Use at your own discretion!!

Ingredients Method
Chili Ok... here we go. No farts chili... lol. Mince the garlic
2/3 cup of dry black beans and chop the onion. Fill up the iPot with the water
2/3 cup of dry navy beans or veggie broth. Add in the garlic, 1/2 of the onion,
2/3 cup of dry pinto beans can of diced tomatoes, beans, 1/2 of the bell pepper,
1/4 cup of dry red lentils tomato paste, red lentils, chili powder and cumin.
1 red bell pepper, chopped Put the lid on the iPot and hit the pressure cook
1 can (14.5 fl oz or 429mL) button and set the timer to 32 minutes on high
of diced tomoatoes pressure. When finished, let it release steam
1 can (6 oz or 170g) of naturally for 15 minutes. After the 15 minutes is
tomato paste up, switch the steam release handle to ‘venting’ to
2 tbsp chili powder release any extra steam.
1 tbsp ground cumin
3 1/2 cups of water or While the chili is hot, add in the celery and
veggie broth remaining 1/2 onion and 1/2 red pepper. Let it simmer
1 onion (red or yellow), for 10 minutes in the ‘Keep Warm’ cycle. Then hit the
chopped ‘Cancel’ button and the chili is ready to serve.
2 cloves of garlic, minced
2 ribs of celery, chopped
* * *
D's Epic Tip
Toppings
Thinly sliced green onion
Nutritional yeast
to our food once
Himalayan salt We like to add salt
g. The taste
it’s finished cookin
at es when it is
of the salt dissap
dy li kes that.
cooking and nobo

t
Protein Lentil s
Stew
This recipe is for all of the people who think that us vegans can’t get protein.
Lentils have 33% of their calories coming from protein. Just in this recipe there is
over 100 grams of protein from the lentils alone. wooop woooop!!

Ingredients Method
2 cups of dry red lentils You’re going to feel really strong after this eating
7 cups of water some of this stew! Actually... not. You’ll just feel full.
1/4 cup of brown sugar
Quickly rinse your lentils in a fine mesh strainer
1 can (14.5 fl oz or 429mL) of
and place them in your iPot along with the water,
diced tomatoes
brown sugar, can of diced tomatoes, BTB, tomato paste
1 can (6 oz or 170g) of
and spices. Put the cover on the iPot.
tomato paste
1 tbsp chili powder Hit the pressure cook button and set to 15 minutes
2 tsp Better Than Bouillon on high pressure. While the Instant Pot® is doing it’s
(optional) thing, begin to dice and chop the red pepper, fresh
1 tsp smoked paprika tomatoes and celery.
1 tsp of cayenne pepper
Once the iPot is finished cooking, let it release
1 red pepper, diced pressure naturally for 10 minutes. Switch the handle
2 medium sized tomatoes, diced to ‘venting’ and release the rest of the steam. Remove
2 ribs of celery, diced the lid.
1 cup of fresh or frozen corn
Insert the remaining chopped veggies and corn in to
the iPot. It should still be on the ‘Keep Warm’ setting.
Put the lid back on and let it simmer for 10 minutes
so the veggies soften up ever so slightly.
We love the crispiness of the veggies in this stew so

that’s why we don’t cook them with the lentils. If you
enjoy more of a mush, then just add them in at the
start!

t
Texas Cowboy s
Caviar
Saddle up partner! Our own take on a classic cowboy caviar. We love all the fresh
ingredients in this recipe. This is the type of recipe that tastes better the next day after it’s
marinated in the fridge over night. It goes great over fresh rice!

Ingredients Method
Caviar
3/4 cup of dry black beans Rinse the beans in a strainer then place in iPot.
Pour in about 3 cups of water and place the lid on.
1 1/2 cups of fresh or
frozen corn Set the iPot on pressure cook for 25 minutes. Make
1 cup (1 medium tomato) of sure the handle is set to ‘sealing’. You can prepare
fresh tomatoes, diced the tomatoes, red pepper, onion and cilantro during
1/2 of a red pepper, chopped this time. When the beans are done cooking, hit the
1/4 cup of red onion, chopped ‘Cancel’ button and allow the pressure to come down
2 tbsp cilantro, chopped naturally for 10 minutes on high pressure. Release
the remaining steam using the release valve.
Sauce
1 can (7 3/4 oz or 220g) of Mix all of the sauce ingredients together in to
mexican tomato sauce a small bowl. Drain the beans in to a strainer
1/2 tsp of salt and place them in to a bowl or a container you’ll
be storing them in. Place the remaining caviar
2 tsp of chili powder
ingredients in there as well and pour the sauce
2 tsp of brown sugar
ingredients over the bowl of caviar ingredients.
1 tbsp of rice vinegar
Stir to get an even coating.
1/2 of a lime squeezed
The brand of tomato sauce we used

is ‘El Pato’ and can be found in
*
Ep**ic Tip
the Mexican or Hispanic section
of your grocery store. See the
‘Ingredients We Use’ chapter for
D's
rn chips, take
more information. To make oil-free co
s and slice them.
some corn tortilla
for 8 - 10 minutes
Bake them at 400F
d salt on top.
with lime juice an

t
One Pot s
Pasta Brah!
We really weren’t sure how this one pot pasta would turn out but boy oh boy were we
impressed! If you were wondering if you could do pasta in the Instant Pot®... well you
can check that one off your list cause this is the bomb dizzle!

Ingredients Method
Pasta Chop up the onion, red pepper, garlic and basil. Add
1/2 of a yellow onion, diced about 1/4 cup of water in to the Instant Pot® and
1 red pepper, chopped hit the sautée button. Add in the onion, red pepper,
3 cloves of garlic, minced garlic and basil. Sautée for about 5 minutes stirring
1/4 cup of fresh basil, chopped frequently to avoid any burning.
1 lb (454g) of rotini noodles
While it is sautéing, chop up your tomatoes and add
1/2 of a can of tomato paste
them in to the Instant Pot® when the 5 minutes is
1 lb (454g) of tomatoes, chopped up. Add in the water, tomato paste and noodles. Stir
3 3/4 cups (30 oz) of water everything very well.
2 tbsp of sriracha (optional)
Put the top on and make sure the steam release
Garnish handle is set to ‘sealing’. Hit the pressure cook
Fresh basil button and set to 8 minutes on high pressure. If you
Black pepper want it ‘al dente’, set it to 6 minutes.
When the time is up, release the steam immediately.

Remove the lid and serve with extra basil and black
pepper on top.

t
Mango s
Sticky Rice
Memories of SE Asia anyone? Mango sticky rice is a nice delectable breakfast that is
rich, creamy and sweet. Can you do it in the Instant Pot®? Ya damn right you can!

Ingredients Method
1 cup of white jasmine rice Measure out 1 cup of white jasmine rice and 1 1/4
1 1/4 cups (+ 1/3 cup) of light cups of light coconut milk and place in to your
sweetened coconut milk Instant Pot®.
1 cup of frozen mango chunks
2 tbsp of brown sugar We used Trader Joe’s vanilla coconut milk which
comes in the cardboard tetra pack. It isn’t the
normal coconut milk that comes in a can. If you
Garnish
found a light coconut milk in a tin that could work
Black seasame seeds (optional)
or you could also use non-dairy milk like almond or
soy. We just like the coconut milk, it smells almost
like rice krispee squares when it’s finished cooking.
Place the mango chunks on top of the rice and
* * * coconut milk and set the iPot on pressure cook for
D's Epic Tip 4 minutes on high pressure. Make sure the steam
release handle is set to ‘sealing’ and put the lid on
your top.
Periodically check
ec to r on the
condensation coll t®.
an t Po
back of your Inst y,
When the timer is up, let the iPot naturally release
th e wa
If it fills up all m
until the float valve drops. This should take 10-15
al in g ri
it will fill the se ot minutes.
th e iP
area and prevent
erly
from sealing prop
Mix in some extra coconut milk in to the iPot and
mix it around (about 1/3 cup). Spoon the rice and
mango mixture in to a serving bowl and sprinkle the
brown sugar and seasame seeds on top. Enjoy!

t
Carrot Potato s
Soup
Remember the times when your mother would make you carrot soup? Maybe? No??
Well... We do and it was freaking delicious. hope this soup reminds you of those times.

Ingredients Method
5 medium potatoes, peeled Ok, here’s what you want to do first. Mince the garlic
and chopped and chop the onion. Place those in your Instant
8 carrots, peeled and chopped Pot® with about 1/4 cup of water and hit the ‘Sautée’
1/2 of a yellow onion, chopped button. Let the onions and garlic sautée for about 5
1/4 cup powdered peanut butter minutes.
2 cups of frozen (or fresh) Add in the Better Than Bouillon, powdered peanut
kale, finely chopped butter, curry powder and cayenne. Mix it around and
1 tbsp of curry powder if you need to add a bit more water then you can. Let
this sautée for another 2 minutes.
4 cups of water
Add in the remaining ingredients (except for the
2 tsp of Better Than Bouillon
kale), put the lid on and set the Instant Pot® to
(if you don’t use the BTB,
substitute 2 cups of water pressure cook for 8 minutes on high pressure.
with 2 cups of veggie broth)
Once the time is up, let it naturally release for
10-15 minutes. Switch the steam release handle to
‘venting’ to release any extra steam. Remove the lid.
Use an immersion blender and give the soup short

zaps until you get the desired consistency. If you
don’t have an immersion blender, take half of the
soup blend it and mix it back in with the soup.
Add in the chopped frozen kale and mix once again.

t
Humdinger s
Hummus
Finding a healthy hummus can be really tricky! Don’t worry, using your Instant Pot®
you can make a healthy hummus from scratch. We put hummus all over everything. Ya...
you heard us... everything. Chilis, Stews, Rice, Crackers... everything.

Ingredients Method
1 cup of dry garbanzo beans First thing you want to do is rinse your dry
2 cups of water garbanzo beans really well. A clean garbanzo bean
2 garlic cloves is a happy garbanzo bean.
1/2 tsp of salt
1 tsp of cumin Combine the beans and water in the Instant Pot® and
cook for 60 minutes on the pressure cook setting,
1/2 lemon, juice of
high pressure. Don’t forget to move the steam release
handle to ‘sealing’. Hannah has forgotten too many
times and always blames Dewie.
When the time is up, use the quick release method to
* * *
release the steam immediately. We cook the garbanzo
D's Epic Tip

beans a little bit longer than is recommened to make
sure they are nice and soft.
ans which
When using dry be Place the garbanzo beans in a high speed blender
we use a lot of in this
along with the remaining ingredients. Make sure you
to rinse and
book, make sure pour in the water that was left over after cooking
e be ans for
sort through th
sm al l rocks. the beans, don’t throw it down the drain!
any pebbles or
on on e of
Chomping down
ve ry pa inful
these could be Blend that lovely mixture on high until creamy
th e de ntist!
and send you to smooth. Enjoy!
Ouchie s!

t
Black Bean s
Soup Of Glory
Hannah is so obsessed with black bean soup. Right from the get go of making this recipe
book, she was obsessing over this recipe. So here you go, a delicious black bean soup. We
love this as a delicious topping over rice or steamed potatoes.

Ingredients Method
3 cups dry black beans, rinsed Make sure to rinse and sort through your dried
1 large yellow onion, diced beans very well. Sometimes small rocks or pebbles
1 carrot, chopped can be found in the beans and could end up in your
3 stalks of celery, minced food which may result in a trip to the dentist.
6 garlic cloves, minced
Add all of the ingredients (except the lime juice
4 1/2 cups of water
and cilantro) in to the Instant Pot® and give it a
2 tsp Better Than Bouillon
jolly good stir. Make sure the vent on top is set
(if you don’t have BTB then
subsitute 2 cups of water to ‘sealing’ and put the lid on. Set the cooker on
for 2 cups of veggie broth) pressure cook for 30 minutes on high pressure.
1 tbsp of cumin
1 tsp of chili powder Once finished, let the steam release nautrally. That
should take about 15-20 minutes or so. The silver
release valve should have dropped but if it hasn’t,
1 lime, juice of
switch the steam release handle to ‘venting’ to
1/4 cup of cilantro release any extra steam.
Add in the lime juice and cilantro. Lightly blend

the soup using an immersion blender. If you don’t
have an immersion blender, take about 1/2 or 3/4 of
the soup and blend in a blender. Mix the soup back
together.
Optionally you can add some avocado, tortilla chips

or salsa to accompany this bomb diggity black bean
soup!

t
No Oil s
Marinara Sauce
Man oh man it can be difficult to find a marinara sauce that doesn’t have any oil in it.
We’ve got you covered though. You can make this and use it with the one pot pasta recipe!

Makes 4 - 6 cups 10 minutes 45 minutes
Ingredients Method
2 lbs (910g) of tomatoes, diced Mince the garlic and chop the onion. Place those in
2 cans of tomato paste to the Instant Pot®. Add in 1/2 cup of water and hit
3 cups of water the sautée button. Use a wooden spoon or spatula to
1 red onion, chopped stir the onions and garlic while it sautées for 5
1 red pepper, chopped minutes.
2 tsp of salt
Remove the inner pot from the iPot and add in the
1/4 cup of brown sugar
rest of your ingredients except for the basil. Put
2 tbsp of Italian seasoning the pot back in the iPot and put the lid on. Set the
6 cloves of garlic, minced Instant Pot® to pressure cook for 15 minutes on high
1/2 cup basil, chopped pressure and make sure the steam release handle is
set to ‘sealing’.
Once the time is up, move the steam release handle

to ‘venting’. Remove the lid and place the chopped
basil in the pot. Then take an immersion blender and
blend the sauce right in the Instant Pot® until it is
smooth.
Hit the sautée button and let it boil for 10 minutes

or until it reaches the desired consistency. Hit the
‘Cancel’ button let the sauce cool down a bit and
place air tight mason jars. Store in the fridge for
up to 2 weeks. Before using, just check and make sure
the sauce is still fresh.

t
Veggie Lentil s
Soup A Looop
Need a delicious warm filling soup? This is the one for you then! Chopped full of
delicious vegetables this is a great soup for those cooler nights of the year.

Ingredients Method
1 cup of green lentils Prepare and chop the potatoes, onion, celery, carrots
5 medium potatoes, chopped and mince the garlic.
1 yellow onion, chopped
2 or 3 ribs of celery, chopped Add all the prepared ingredients to the Instant Pot®
2 carrots, chopped a long with any remaining ingredients except for
the green peas and spinach or kale.
2 bay leaves
1 cup of green peas (canned
Put the lid on and set the iPot to 10 minutes on
or frozen)
pressure cook, high pressure. Once it is finished
1 can (14.5 fl oz or 429mL)
cooking. Let the steam naturally release for about
of diced tomoatoes
15 or 20 minutes. When that time is up, release the
1 cup of spinach or kale,
finely chopped (fresh remaining steam using the steam release handle.
or frozen) Remove the lid.
3 1/2 cups of water
Add in the green peas and spinach or kale. Stir
everything around really well. Let the Instant Pot®
2 tsp of black pepper
stay in the ‘Keep Warm’ mode for about 10 minutes
2 tsp of better than boullion while the frozen peas dethaw (if you used frozen
(if you don’t have BTB then
ones).
subsitute 2 cups of water
for 2 cups of veggie broth)
Your veggie soup a loop is ready to serve! Make sure
to remove the bay leaves when you spot them. When
serving, add some salt or pepper to taste.

t
It’s Coming Out s
Hot Sriracha
This isn’t your typical Instant Pot® recipe. We wanted to show you that this device is
versatile. The sautée setting can boil down sauces.You can make all types of sauces at
home that are free of preservatives and ingredients you want to stay away from.

Makes around 2 cups 5 minutes 25 minutes
Ingredients Method
1 lb of hot red chili peppers You want to take all of your chili peppers and chop
(fresno, jalapeno, etc.) of all of them stems and put them directly in to
3 tbsp of brown sugar your blender.
6 garlic cloves, peeled
1/2 cup of distilled vinegar Add the remaining ingredients to the blender and
1 tbsp of salt blend on high until everything is liquified. Some of
1/3 cup of water the seeds may still be intact which is fine.
Pour the sriracha mixture in to the iPot. Hit the

** If you can’t find hot red
sautée button. Then hit the ‘Adjust’ button twice to
peppers, you can always use hot
green peppers like serrano or move the heat setting to ‘Less’.
jalapeno, it just means you’ll have
a green sriracha instead of red. Let the sriracha mixture sautée for 15 minutes
stirring on occasion. Once the 15 minutes is up, let
the sauce cool for 10-15 minutes.
We store our sriracha in old glass sauce containers.

It should last at least 2 weeks if you keep it in the
fridge.

t
The Sloppiest Joe s
(You’ll Ever Know)
We hope you like your Joe’s extra sloppy! Extra Sloppy!!
We can hear you now, “Woh... wohh.. you’re creeping us out Derek & Hannah!!
Bonus points to you if you know what movie we’re referencing.

Enough for 6-8 sloppy joes 10 minutes 25 minutes
Ingredients Method
1 cup of red lentils This is a pretty easy recipe but it creates an
1 yellow onion, chopped awesome dish that you could serve any family or
1 rib of celery, chopped friend.
1/2 of a yellow pepper, chopped
1/2 can (1/2 of a 8 oz can) of Combine all the ingredients, except the bread crumbs,
tomato paste in to the Instant Pot®. Make sure the steam release
2 tbsp of brown sugar handle is set to ‘sealing’ and hit the pressure cook
button. Put the lid on and set for 15 minutes on high
2 1/2 cups of water
pressure.
1/4 cup of red wine vinegar
1 tsp of liquid smoke
Let the pressure release naturally for 10-15 minutes.
1 tsp of salt Move the steam release handle to ‘venting’ to release
3 garlic cloves, minced any extra steam. Remove the lid. Add in the bread
1/4 cup of oil-free bread crumbs crumbs and stir.
2 tbsp of sriracha (optional)
Serve the sloppy Joe mix on hamburger buns and
6 or 8 oil-free hamburger buns** top with some fresh mixed greens if you’re feeling
it. Maybe you’re not. Who knows. We also love the
Joes with sliced yellow banana peppers for a spicy
** In the picture we used Ezekiel
crunch.
4:9 Sprouted Whole Grain Burger
Buns that we found at our local
store. Stores like Whole Foods
or Sprouts should have them. Be
sure to check the freezer section
because they are usually in there.

t
Bomb Diggity s
Black Bean Rice
Rice and beans is a staple for so many people on a plant-based diet. This dish is delicious
and cooks the brown rice and dried black beans perfectly. They have almost the same
cooking time in the Ipot so it works perfectly together. Enjoy!

Ingredients Method
1 cup brown rice medley (just First thing you want to do is mince the garlic and
use regular brown rice dice the onion. Add them in to the Instant Pot along
if you don’t have a brown
with 1/2 cup of water and hit the ‘Sautée’ button. Let
rice medley)
it sautée for 5 minutes. Hit the ‘Cancel’ button.
1/2 cup of dry black beans
2 1/2 cups of water Add in the remaining ingredients in to the Instant
1/2 red onion, diced Pot (except for the red pepper). Put the cover on the
1/2 red pepper, diced iPot and set the steam release handle to ‘sealing’.
2 garlic cloves, minced Put the lid on top. Hit the pressure cook button and
1 tsp Better Than Bouillon set the time to 25 minutes on high pressure.
or a bouillon cube
1 tbsp chili powder Once finished cooking, let the iPot naturally
1/2 tsp cayenne pepper release for 10-15 minutes. Switch the steam release
1 tsp cumin handle to ‘venting’ to release the remaining steam.
Remove the lid.
Add in the diced red pepper and now you are ready
to enjoy this delicious meal!

t
Dal, Dhal or s
Dahl?
We didn’t know what the proper name or spelling for this recipe would be.
We contacted our advisors and they said that in order to not annoy anyone,
we should just call it all 3. There ya go!

Ingredients Method
2 cups of red lentils Ok here we go. This dal, dhal or dahl is super
6 cups of water delicious. Like most things we make, it’s great with
1 orange (or yellow) bell rice. Brown or white... we don’t discriminate.
pepper, chopped
1 yellow onion, chopped Combine all of your ingredients in to your Instant
3 garlic cloves, minced Pot®. Place the lid on and set the iPot to 15 minutes
1/2 lemon, juice of on pressure cook, high pressure. Make sure the steam
release handle is set to ‘sealing’.
1 tsp of turmeric
1 tsp of curry powder
When it is finished cooking, let it naturally release
1 tsp of cumin
for 10-15 minutes. Turn the steam release handle to
1 tsp of fresh ginger, minced ‘venting’ to release the last bit of steam.
1/4 tsp of cayenne pepper
It’s all ready to eat!
* * *
D's Epic Tip
e book you might be
At this point in th e
lf, wow you guys us
thinking to yourse ci s.
ou
we do. They’re deli
lentils a lot. ya...
tip, more of an
this isn’t really a
ement. whatever.
observational stat

t
Split ‘Em Up s
Pea Soup
soups are just so easy to do in the Instant Pot®. cooking at pressure speeds up the
cooking time so much.less time waiting for food to finish and more time watching netflix.
Cause what else are you going to do with all that extra time? Save the planet???

Ingredients Method
2 cups of green split peas Chop up the onion and mince the garlic. Throw those
3-4 medium sized carrots, in to the Instant Pot® along with 1/3 cup of water
chopped and hit the sautée button. Let it sautée for about 5-7
4 cups of water minutes until the onions become translucent.
1/2 of a large yellow onion,
chopped Combine the remaining ingredients (except the black
1/2 tsp of ground black pepper pepper) in to the Instant Pot®. Place the lid on and
2 garlic cloves, minced set it to 7 minutes on pressure cook, high pressure.
1 tbsp of veggie better than This soup is a quickie in the iPot. Make sure the
bouillon or 1 veggie steam release handle is set to ‘sealing’.
bouillon cube (you could
also sub 3 cups of water for When the time is complete, let the iPot naturally
3 cups of veggie broth) release for 15 minutes. You may want to let it cool
down for a few minutes. Add in your black pepper
use your immersion blender to blend the soup. Use
short zaps so that you still leave some chunks. If
*
Ep**ic Tip you don’t have an immersion blender, ladle 3/4 of the
D's soup in to a blender then reintroduce once blended

with the rest of the soup.
on and most
Better than Bouill
have oil
bouillon cubes will Enjoy!
ble broths
in them. Most Vegeta
going 100%
do not. If you are If the soup is too thick, try adding in a bit more
go for the
strict no oil then water. Remember that it thickens up when it cools
the amount
broth but we think
or Cubes is down!
of oil in the BTB
pretty trivial.

t
Nacho Mom’s s
Hot Dogs
We know what you’re thinking... hot dogs?? In the Instant Pot®??
Oh yes! And what does your mom have to do with it? No idea. it was a funny
recipe name. Enjoy this very different ipot recipe!

Makes 4 hot dogs 15 minutes 20 minutes
Ingredients Method
Marinade Ingredients Place the trivet (the metal rack thing that came
1/4 cup of soy sauce with your Instant Pot®) in the inner pot. Pour in
1/4 cup of water 1 1/2 cups of water. Place your 4 carrots on the
1 tbsp of rice vinegar trivet and put the lid on. Set the iPot to pressure
1/2 tsp of liquid smoke cook for 3 minutes on high pressure. Make sure the
steam release handle is set to ‘sealing’.
1/2 tsp of garlic powder
1/2 tsp of onion powder When the timer goes off, move the steam release
handle to ‘venting’ to release the steam immediately.
Toppings Ensure the carrots are soft all the way through by
Ketchup, mustard, etc piercing the carrots with a fork.
Hot Dog Ingredients Mix together the marinade ingredients either in a

4 large carrots square tupperware container or in a large
4 oil-free vegan zip-loc bag. Place the carrots in with the marinade.
hot dog buns ** Let them marinade for 12-24 hours. If using a
tupperware container, you may want to flip the
** Finding oil-free hot dog buns
carrot dogs once.
could prove difficult for you. In
the photo we took a half-baked When you are ready to eat them, take them out of
bread loaf from Trader Joe’s and
the marinade and place them in your Instant Pot®.
sliced it to resemble hot dog buns.
Search for Ezekiel 4:9 hot dog buns Pour in the marinade and hit the sautée button. Hit
or use any vegan oil-free buns or the adjust button so you get the ‘high’ temperature
rolls you can find. setting. Sautée for 10 minutes.
Serve the carrot dogs on your choice of oil-free hot

dog buns and top with your favorite sauces.

t
Creamy s
Alfredo Pasta
We love how versatile the Instant Pot® is. You can do so many wonderful dishes in
there and this is one of them. Pasta like this is typically best eaten the same day if at all
possible. It usually dries out if put in the fridge overnight.

Ingredients Method
Sauce Cut the cauliflower in to 4 pieces. Place in iPot
1 head of cauliflower on the trivet. Add 1 1/2 cups of water. Hit pressure
1/2 cup of water cook for 2 minutes. When the time is up release the
4 garlic cloves, minced pressure immediately.
1/4 cup of nutritional yeast
Prepare the garlic, nutritional yeast, spinach,
1 cup of spinach (frozen
or fresh) artichoke hearts, lemon juice and salt in a blender.
1/2 cup of artichoke hearts
When the cauliflower is finished cooking, add it in
1 lemon juiced (about 3 tbsp)
to the blender. Blend all the ingredients together.
2 tsp salt
Clean out the inner pot (will have some water and
cauliflower bits from earlier) and pour the dry pasta
Pasta in to the clean inner pot.
1 lb (454g) of dry whole
wheat fusilli pasta Pour the spinach alfredo sauce over the dry pasta.
3 1/2 cups of water Pour in the 3 1/2 cups of water, 1 cup at a time
stirring after each cup is added. The water level
Garnish should be at the top of the dry pasta level. If a few
Chopped red pepper pieces are poking above the water level, that is fine.
Red onion
Nutritional yeast Hit the pressure cook button and set for 6 minutes
on high pressure. When the cooking time is finished,
Basil
release the pressure immediately. Serve soon after
since the pasta will still cook in the pot if left
unattended. Add some of the garnish ingredients to
the top and enjoy!

t
Smashed s
Potatoes
Talk about the most ultimate comfort food. Who doesn’t love some delicious smashed
potatoes!?! This is a really simple method for some Quick And delcious smashed
potatoes. Feel free to get creative and use different spices you prefer!

Ingredients Method
Smashed Potatoes Alright, first thing you want to do is peel and chop
2 1/2 lbs (1250g) of potatoes, all of your potatoes. For certain recipes we will
peeled and chopped give you a specific potato amount instead of a vague
2 cups of water measurement like: 4 medium potatoes. That’s just so
1 tsp of salt that the potato:water ratio will be very similar to
1/2 tsp of onion powder the one we used so you get optimal mashed potatoes.
1/2 tsp of garlic powder
Add the potatoes, salt, onion powder, garlic powder
1 tsp of Italian seasoning and Italian seasoning to your Instant Pot®. Sprinkle
the seasonings over top to get an even coating.
Garnish Add the water and use a spoon to mix the potatoes
1/2 cup of corn
around.
1/2 cup of green beans
1 stalk of green onion, sliced Put the lid on. Place the Instant Pot® on pressure
cook and set the time to 10 minutes on high pressure.
** Many people like to use Make sure the steam release handle is set to
different plant-based milks to add ‘sealing’.
to their mashed potatoes. We found
with this method in the Instant Once the Instant Pot® is finished cooking, let it
Pot®, we got a great consistency naturally release for 10 minutes. Use the steam
and taste just using water. But
release handle to release the remaining steam. With
try the plant milk, it can take
things to a whole new level! the potatoes still in the iPot, use an immersion
blender to blend the potatoes until you get the
desired consistency.
Top with some optional corn, green beans and green

onions.

t
Cheesy Potato s
Broccoli Soup
Oh baby, this soup is really good! We really wanted to recreate a cheddar broccoli soup
and we think we came really close! This another super healthy, low fat soup that really
tastes bomb diggity. loving your Instant Pot® yet? We hope so!

Ingredients Method
2 1/2 lb (1250g) of potatoes, Place the head of broccoli on the trivet in the iPot
peeled and chopped with 1 cup of water poured in. Put the lid on, hit the
1 broccoli head, chopped pressure cook button and set the timer for 3 minutes.
3 carrots, chopped Once it is finished, release the steam immediately.
4 cups of water Remove the broccoli, chop in to small bits and clean
2 tsp salt the inner pot for the next step.
1/2 tsp smoked paprika Peel and chop the potatoes and add them in to
2 tsp chili powder the Instant Pot®. Add the chopped carrots and the
1 tsp of garlic powder remaining ingredients except for the nutritional
1 tsp of turmeric yeast and lemon juice. We’ll add those 2 ingredients
1/3 cup of nutritional yeast
in when the soup is finished cooking.
1/2 of a lemon squeezed
Set the Instant Pot® on pressure cook for 10 minutes
on high pressure. Make sure the steam release
handle is set to ‘sealing’. Once the time is up, let
it naturally release for 10 minutes and switch the
handle to ‘venting’ to release the remaining steam.
Take your immersion blender and blend the soup

completely so it is smooth. Add in the nutritional
yeast and lemon juice and blend it once more
quickly. Add in more water if you want a thinner
consistency.
Add in the chopped broccoli at this point and

just mix around with a spoon and you are ready
to serve this!

t
Pumpkin Steel s
Cut Oats
We were totally suprised with how well this recipe turned out. I’m (Derek)
totally a fan of steel cut oats. The texture just seems to be a bit more solid
and chewy (in a good way) compared to a big pile of mush aka quick oats.

1 serving at 740 calories 5 minutes 25 minutes
Ingredients Method
1 cup of steel cut oats Ok here you go. This one is really easy.
1 2/3 cups of water
1 frozen banana Pour the cup of steel cut oats in to your Instant
3 medjool dates, chopped Pot®. Followed by the water, frozen banana, pumpkin
1/2 cup of pumpkin purée purée and chopped dates.
1 tbsp of coconut flakes

Stir it around a little bit to get the pumpkin purée
1 tbsp of buckwheat groats
mixed in a bit. Make sure the steam release handle is
set to ‘sealing’. Set the Instant Pot® on pressure cook
for 10 minutes.
Once the time is finished, let it naturally release

for 10 minutes. Hit the ‘Cancel’ button and move the
steam release handle to ‘venting’.
Take a spoon and mix all that delicious goodiness

around. Since the banana and dates are cooked
so well, they should just mash together with the
oatmeal.
Top with some coconut flakes and buckwheat groats.
Enjoy!

t
Amazing s
Aloo Gobi
Everytime I’ve been to an indian buffet or restaurant, I’ve always loved
the aloo gobi. So it has been in the back of my mind to recreate this at home
using no oil but still have lots of flavor!

Ingredients Method
1 1/2 lbs (675g) of potatoes, Steam the whole head of cauliflower for 2 minutes
peeled and chopped on the trivet with 1 1/2 cups of water. Immediately
1 head of cauliflower release the steam and use oven gloves to pull the
1 medium red onion, finely trivet out of the iPot. Let it cool. Empty the Instant
chopped Pot® of water.
2 cups of water
3 cloves of garlic, minced Sautée (using the sautée function) the finely
chopped onions, grated ginger and minced garlic for
1 tsp of salt
5 minutes with 1/2 cup of water. Once the time is up,
1 tsp of garam masala
hit the ‘Cancel’ button. Add in the 1 1/2 cups of water
1 tsp of ground coriander to the inner pot. Add in the chopped potatoes and
1/2 tsp of turmeric spices. Mix it all around with a large spoon.
1 tsp of chili powder
1 thumbnail of grated ginger Put the lid on and set the Instant Pot® to pressure
cook for 8 minutes on high pressure. Remember to
set the steam release handle to ‘sealing’. Once the
Instant Pot® has finished cooking, let it naturally
release for about 5-10 minutes. During this time, chop
the cauliflower in to bit sized bits. It will be very
soft and should be cooled down by now.
Use the steam release handle to release any extra

steam after the 5-10 minutes is up and add in the
cauliflower bits and mix around with a spoon.
This goes great over jasmine or basmati rice!

t
Carrot Potato s
Gravy
We can’t get enough of this stuff. Yes, there is a lot of seasoning in it.
It’s meant to have a lot of flavor so you don’t need a lot of it. Goes great on
mashed potatoes or whatever else you’re eating!

Makes about 2 cups of gravy 5 minutes 15 minutes
Ingredients Method
1/2 lb (225g or about 4 medium) Peel and chop your potato. Chop your carrot. Throw
of carrots, chopped them both in to the Instant Pot® along with the
1 small potato, (1/2 lb or 225g) water.
peeled & chopped
2 cups of water For this recipe we’re going to add in all the spices
1 tsp of onion powder and seasonings when the Instant Pot® is finished
1 tsp of garlic powder cooking. Put the lid on. Make sure the steam release
1 tsp of salt handle is set to ‘sealing’ and set it to pressure cook
1/2 tsp of turmeric for 7 minutes on high-pressure.
2 tsp of soy sauce
When the time is complete, let it naturally release
2 tbsp of nutritional yeast
steam for about 5 minutes then swith the handle to
‘venting’ to release the remaining steam.
At this point you have two options. Either take the

cooked carrot potato mush and add it to a blender
with the remaining ingredients and blend it.
You can also add in the remaining ingredients in

to the Instant Pot® and use an immersion blender to
make the gravy directly in the iPot.
If you want a thinner gravy then just add a touch

more water.

t
The Black Eyed s
Peas Chili
We asked the Black eyed peas if we could use their name in a recipe.
Again we got a ‘WTF’ response back. Fergie wasn’t having it... whatevs.

Ingredients Method
1 1/2 cups of dry black First thing you want to do is rinse and sort through
eyed peas 1 1/2 cups of the black eyed peas. Put in the Instant
4 cups of water Pot® with 4 cups of water, put the lid on and set to
1 thumbnail of ginger, grated pressure cook and high-pressure for 6 minutes. Once
3 cloves of garlic, minced finished, let it naturally release for 10 minutes.
1 1/2 cups (1 small) of red Take the peas and drain the water using a colander.
onion, finely diced Set the peas aside in another container.
15 oz can of tomato sauce
(different from tomato Wash the inner pot and add in the ginger, garlic and
paste or diced tomatoes) red onion along with 1/2 cup of water. Hit the sautée
1/2 tsp of curry powder button (hit the adjust button twice so it goes to ‘low’
1/2 tsp of salt heat) and let it sautée for 5 minutes or until the
1 tsp of cumin onions are translucent. Keep stirring.
1 tsp of garam masala
1/2 tsp of turmeric Add in the turmeric and garam masala and let it
sautée for about 1 minute while stirring. Add in the
tomato sauce, cumin, curry powder and black eyed
peas. Let this sautée for another 2-3 minutes while
stirring.
Remove the inner pot from the iPot and set on

cutting board since it will be very hot. Add in the
salt and give it one more stir.
This goes great alongside rice. Enjoy!

t
Asian Style s
Quinoa
Quinoa is one of those awesome ancient grains. It was domesticated 3,000 - 4,000 years
ago for human consumption. It is packed with lots of protein and guess what? You can
also do it in the Instant pot as well. Enjoy this tasty meal!

Ingredients Method
2 cups of quinoa This is another one of those simple one pot recipes
4 cups of water that takes almost no time at all!
If you have some forethought with this recipe, you
2 tbsp soy sauce
can let the frozen vegetables thaw out before you
2 tbsp of rice vinegar
cook this. We use this method and just added the
2 tbsp of sugar veggies in after it was finished cooking so the more
1 thumb of grated ginger delicate veggies didn’t get super soft and damaged
8 oz bag of Asian style for the photo.
frozen vegetables
So if you want to do it like that, here is how we
made it. Combine all of the ingredients (except for
frozen veggies) in to your Instant Pot. Put the lid
on. Make sure the steam release handle is set to
‘sealing’ and set the iPot to 1 minute on pressure
cook at high pressure. Yes! Only 1 minute.
Once the cooking time is finished, let it naturally

release for 10 minutes. Move the steam release
handle to ‘venting’ to release the remaining steam.
Remove the lid. Then add in the thawed frozen
vegetables and mix around.
If the frozen veggies aren’t thawed, just add it in

with the rest of ingredients at the beginning.
Enjoy!

The 7 Day Challenge
i
(Only for the courageous, take your instant potting to the next level)

t
Why Do This s
Challenge?
One of the things that we absolutely love with the Instant Pot is that
you can use it at every meal. It isn’t one of those appliances that you
use once in a blue moon. We literally use ours every day. We choose to live
minimally and since this gets so much use, it has become a valuable tool in
our life to make great tasting food fast and easily.
We recommend the iPot so highly because of how useful it is. Especially

for people that don’t really like to cook. It is so easy to throw some
ingredients in to the iPot, hit a few buttons and that’s all you have to
do. Since you’re cooking in large batches, you will most definitely have
leftovers that you can bring to work or school.
We wanted to make a 7 day challenge so that we could challenge you to

use your Instant Pot to cook every meal for a week. Why not eh!
The point with this challenge is to get you comfortable using the iPot
and using different ingredients that maybe you wouldn’t normally use. You
can gain greater confidence in the kitchen so that making healthy plant-
based meals becomes second nature to you.
Keep in mind that the 7 day challenge will have to be adapted to you
and your caloric needs. Someone doing this challenge may only require
1800 calories a day and someone else may need 3000 calories. We’ve based the
meals to give you about 2000-2400 calories per day which is a good happy
medium for most adults.
Focus on eating till you’re satisfied and if you need more or less, you
will know for the next time you use your iPot.
Remember to try out as many recipes in this book as possible. They’re all
so good and good for you.
Good luck!
Derek & Hannah

t
Shopping s
Guide
Starches & Grains Spices & Condiments
8 cups (3 1/2 lbs) of jasmine rice 3 tbsp of chili powder

2 cups (2/3 lb or 360g) of steel cut oats 2 tbsp of cumin
1 cup (1/4 lb or 100g) of quick oats 1 1/2 tsp smoked paprika
2 cups (2/3 lb or 340g) of quinoa 2 tsp of cayenne pepper
1 tsp of Italian seasoning
Fruits & Vegetables 1 1/2 tsp of onion powder
2 1/2 tsp of garlic powder
7 lbs (3.2kg) of potatoes 2 1/2 tbsp of soy sauce
1 1/2 lb (700g or about 12 medium) of carrots 2 tbsp of rice vinegar
3 bananas (2 to be frozen) 1/4 cup of red wine vinegar
6 medjool dates 6 tsp of salt
15 oz (450mL) can of pumpkin purée 1 1/2 tsp of turmeric
1 cup of frozen berries 3/4 cup of brown sugar
1 can (14.5 fl oz or 429mL) of diced tomatoes 12 tsp of Better Than Bouillon
2 cans (6 oz or 170g) of tomato paste 1 tsp of liquid smoke
1 head of broccoli 2 tbsp of sriracha (optional)
1 lemon
1 lime other
1 cup of frozen mango chunks
8 oz (225g) of Asian frozen vegetables 1/4 cup soy milk or almond milk
1 red pepper 2 cups of sweetened coconut milk
1 yellow pepper 2 tbsp of coconut flakes
3 medium sized tomatoes 2 tbsp of buckwheat groats
1 bunch of celery 1 cup of salsa
1 cup of fresh or frozen corn 7 oz of herdez mexican salsa (see the chapter
2 1/2 large yellow onions ‘Ingredients We Use’)
1/4 cup of cilantro 4 oz (80mL) can of diced jalapeños
bunch of green onion 1/2 cup of nutritional yeast
black seasame seeds (optional)
Beans & Legumes 16 cloves of garlic
1 thumb of ginger
1 1/2 cups (2/3 lb or 300g) of dry pinto beans 1/2 tsp of ground black pepper
3 cups (1 1/2 lbs or 680g) of dry red lentils 1/4 cup of oil-free bread crumbs
2 cups (1 lb or 454g) of green split peas 4 oil-free hamburger buns

t
Let’s Do s
This!!
Day 0
If you were to do this challenge from Monday to Sunday, this would be the
Sunday before Monday. This is a great day to get your shopping done plus
you can get a few meals made before you start the week.
Recipes To Make:
Dman’s Epic Refried Beans (Page 31)
Carrot Potato Gravy (Page 77)
1 cup of steamed rice (Page 23)
Take about 1/3 of the refried beans and place in a tupperware container
with the steamed rice. Add about 1/2 cup of salsa. Place this in the fridge
and now you have lunch for tomorrow ready.
Day 1
Breakfast
Pumpkin Steel Cut Oats (Page 73)
Today’s the first day! Let’s start the day off right with some delicious
pumpkin steel cut oats.
Lunch
Steamed Rice with Beans & Salsa (what you made on Day 0)
Dinner
Smashed Potatoes With Carrot Gravy (Page 69)
You’ll only need about 1/2 of the smashed potato recipe.
Reserve the rest of it for lunch tomorrow.

t 7 day challenge meal plan s
Day 2
Breakfast
OMG berry oatmeal (page 29)
Alright, Day 2. Let’s do this!
Lunch
Smashed Potatoes With Carrot Gravy
For lunch have the Smashed Potatoes that you made for dinner yesterday
and top with some of that delicious Carrot Gravy.
Dinner
Protein Lentil Stew (page 37) and 1 cup of dry rice
Once you make this, you’ll probably have enough of it for days. You’ll only
need 1 to 2 cups of it when you’re eating it with rice. Make 3 dry cups of
rice. You’ll only need 1 cup of rice for dinner, the other 2 cups will be for
tomorrow.
Day 3
Breakfast
1 cup of dry rice with refried beans
Use half of the leftover rice from last night’s dinner (or you’ll need to
cook another 2 cups for today). Top the rice with the refried beans, some
salsa or any other condiments you love.
Lunch
Lentil Stew and 1 cup of dry rice
Combine 1 or 2 cups of the lentil stew from last night with 1 dry cup of
rice. We love to put hot sauce on top of ours for some extra zing! Leave some
of the lentil stew for Day 5.
Dinner
Cheesy Potato Broccoli Soup (page 71)
Tired of rice? Well let’s get some delicious potato recipes in to your belly.
Let’s make the cheesy broccoli potato soup for dinner tonight. Eat half of it
and pack away the rest of it for work or school tomorrow.

Day 4
Breakfast
Mango Sticky Rice (page 43)
For breakfast make some of that delicious mango sticky rice. This was such
an awesome treat both of us have had while traveling overseas. You can
make a smaller version of this recipe by using 2/3 cup of dry rice and 1
cup of coconut milk.
Lunch
Cheesy Broccoli Potato Soup (from day 3)
Do you notice a trend of your lunch being what you had for dinner the
night previous? This is great for people who work and go to school so that
you can always have a healthy meal to eat.
Dinner
Asian Style Quinoa (page 81)
For tonight, we’ll switch it up to another delicious grain. Quinoa is packed
full of protein and this recipe is super tasty. Eat half of the recipe for
dinner and save the other half for lunch tomorrow.
Day 5
Breakfast
Lentil Stew (from day 2) and 1 cup of dry rice
You should still have some of the lentil stew leftover. Steam 1 cup of dry
rice and eat along with the lentil stew.
Lunch
Asian Style Quinoa (from day 4)
Guess what’s for lunch today! More dinner from yesterday!
Dinner
Black bean soup of glory (page 49) and rice or potatoes
If you’re doing this challenge from Monday to Sunday then today is Friday!
Let loose with the Black Bean Soup. No really... that’s how we party in our
household at least. Match up a few cups of the soup along with either
some steamed diced potatoes or steamed rice. Save some of the bean soup for
tomorrow as well!

Day 6
Breakfast
Pumpkin steel cut oats (page 73)
We don’t feel weird eating ‘dinner’ food for breakfast. We don’t discriminate
the time of day. If you’re one of those that feel off, make the pumpkin steel
cut oats again for breakfast. They’re really good!
Lunch
Black bean soup (from day 5)
Steam 1 cup of dry rice and serve that alongside the Black Bean Soup you
made yesterday.
Dinner
Split ‘em up Pea soup (page 63)
Ever remember your Mom making you pea soup? Well I do! Not cut up hotdogs
in this pea soup though. Just the straight goodness.
Day 7
Breakfast
Perfectly steamed potatoes (page 25)
For many of you, today will be Sunday. Time to let loose. Steam 1 to 1 1/2 lbs
of potatoes. Any kind you want. Once they are finished, place the potatoes
on a plate and mash with a fork. Top with some salt, salsa, green onion and
1 medium tomato. Gobble this delicious mash up! This is even something you
can make most mornings as well.
Lunch
The sloppiest joe you’ll ever know (page 57)
A Sunday lunch without Sloppy Joes just doesn’t feel right. Reward your
Instant Pot prowess with a couple of these bad boys. If you follow the
recipe you’ll have some Sloppy Joe mix leftover along with some buns so you
already have a meal prepared for day 8!
Dinner
split ‘em up pea soup (from day 6) and 1 cup of dry rice
Final meal of the challenge. Remember what you had for dinner last night?
Well you’re having it again. Serve this alongside 1 cup of dry rice.

Cooking Charts
i
(If you wanna cook some other stuff up)

t cooking charts s
Rice & Grains

All cooking times are at high pressure and use a 10 minute natural release.
Never fill your Instant Pot® more than 1/2 way with either grains or beans
plus the cooking liquid. They need room to expand inside the iPot.
Rice & Grains Grain : Water Ratio Cooking Time
Rice, Jasmine 1 : 1 4
Rice, Brown 1 : 1 1/4 22
Rice, Basmati 1 : 1 1/2 4
Rice, Wild 1 : 3 25
Oats, Quick 1 : 1 2/3 6
Oats, Steel Cut 1 : 1 2/3 10
Quinoa 1 : 2 1
Millet 1 : 1 1/2 1
Barley, pearl 1 : 2 20
Barley, whole 1 : 2 1/4 35

t cooking charts s
Dry Beans & Legumes

All cooking times are at high pressure and Use A Full natural release. Whenever
possible. let the pressure go down naturally for pressure cooking beans & Legumes
since they generate a lot of foam and could spray out of the steam release handle
if it is switched to venting immediately after cooking.
When cooking dried beans, use enough liquid to cover the beans plus two inches to
the top level of the beans.
Beans & Legumes Dry, Cook Time Soaked, Cook Time
Pinto Beans 30 20
Black Beans 25 15
Navy Beans 20 15
Red Kidney Beans 24 15
Cannellini 40 20
Garbanzo Beans (Chickpeas) 40 25
Black Eyed Peas 7 N/A
Lentils 12 N/A
Split Lentils 1 N/A
Green Peas, Split 5 N/A
Green Peas, Whole 18 N/A

t cooking charts s
Fresh Vegetables
Place the veggies on your trivet and add the liquid to the bottom With all
of the fresh vegetables on top of it. You want the veggies to be lifted out
of the water. quickly release once the cooking time is finished (except for
potatoes).
Cook Time Cups Of

Fresh Vegetable Size
(minutes) Water
Artichokes Whole 8-11 1 1/2
Asparagus Whole or Cut 1 1
Beans, green Whole or Cut 2-3 1
Beets (tops cut off) Whole 15 2
Broccoli Whole 3 1
Brussel Sprouts Whole 2 1
Cabbage 2” chunks 2 1
Carrots Whole 3 1 1/2
Cauliflower (remove outer

Whole Head 2 1 1/2
leaves)
Celery Whole 1 1
Corn Cob 5 1
Eggplant Slices or Chunks 3 1

t cooking charts s
Cook Time Cups Of

Fresh Vegetable Size
(minutes) Water
Mixed Vegetables Cubed 2 1
Okra Whole or Cut 2-3 1
Onions Whole 3 1
Parsnips Chunks 2-3 1
Peas, green Whole 1-2 1
Whole 15 2
Potatoes
Quartered 5 1
Pumpkin Cubed & Peeled 4 1
Rutabaga Cubed & Peeled 3 1
Squash, acorn Cubed & Peeled 6 1 1/2
Squash, butternut Cubed & Peeled 5 1 1/2
Squash, summer or yellow Cubed & Peeled 2 1 1/2
Whole 10 2
Sweet Potato or Yams
Quartered 4 1
Turnips Cubed & Peeled 3 1

Nacho ‘Cheese’ Dip from
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You Can Eat Healthy
AND HAVE FLAVOR TOO
Hannah & Derek Howlett have been eating a plant-based
diet combined for over 10 years. They both have successful
YouTube channels and love to share their life together in
Southern Arizona. They have been married for over 3 years
and are looking forward to add some little ones to their
family along with their 3 cats and 2 dogs.
They continue to share delicious recipes, meal plans and their lifestyle on
highcarbhannah.co, to help inspire others to eat plants and not only help
themselves get healthy and fit but also help the animals and our environment.
FREE RECIPES & RESOURCES:

highcarbhannah.co
Graphic Design: Jeannine Elder

[email protected]
Photos: Hannah Howlett

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© Hannah Howlett & Derek Howlett 2016

It is imperative that before beginning any diet or exercise program, including

No Farts Triple Bean Chili ����������������������� 35 Shopping Guide �������������������������������������������������������� 85

Texas Cowboy Caviar ����������������������������������������� 39

Black Bean Soup Of Glory ��������������������������� 49

highcarbhannah.co | epic vegan Pressure cooking i7

It speeds up the cooking time by cooking under pressure. We really don’t

Why is this important? A lot of us like to believe we are way too

highcarbhannah.co | epic vegan Pressure cooking i9

got leftovers. BOOOOOM! You’re winning at life.

10 i epic vegan Pressure cooking

We follow a starch-based vegan diet that has gained massive popularity

highcarbhannah.co | epic vegan Pressure cooking i 11

It is THE book to read if you are seriously considering eating a plant-

Some quick reasons to go vegan and

For Your Health

For The Planet

1 1/2 acres of land could produce 375lbs of meat or 37,000lbs of plant-

For The Animals

DVDs: Forks Over Knives, Cowspiracy, Earthlings

12 i epic vegan Pressure cooking

The last thing we recommend is an immersion blender. These little hand

Instant Pot® Duo Mini 3 qt

highcarbhannah.co | epic vegan Pressure cooking i 13

All of the important safety instructions should be consulted in

3 Most Important Function Keys we use

The ‘Keep Warm’ button is pretty self-explanatory. When the Instant

highcarbhannah.co | epic vegan Pressure cooking i 15

Pressure Release Methods

16 i epic vegan Pressure cooking

We know how frustrating it can be in recipe books when they include

Mexican Tomato Sauce

Ingredients: tomatoes, onion, serrano peppers, iodized salt and cilantro.

highcarbhannah.co | epic vegan Pressure cooking i 17

Better than Bouillon

Ingredients: vegetables and concentrated vegetable juices (carrots,

18 i epic vegan Pressure cooking

highcarbhannah.co | epic vegan Pressure cooking i 21

Brown Rice (1:1.25 ratio)

Jasmine Rice - 4 minutes

***Keep in mind that these ratios

highcarbhannah.co | epic vegan Pressure cooking i 23

Servings Prep time Total Cook Time

Put whatever delectables you enjoy on top and

highcarbhannah.co | epic vegan Pressure cooking i 25

Servings Prep time Total Cook Time

If you don’t have access to this,

highcarbhannah.co | epic vegan Pressure cooking i 27

Servings Prep time Total Cook Time

highcarbhannah.co | epic vegan Pressure cooking i 29

Servings Prep time Total Cook Time

highcarbhannah.co | epic vegan Pressure cooking i 31

Servings Prep time Total Cook Time

highcarbhannah.co | epic vegan Pressure cooking i 33

Servings Prep time Total Cook Time

highcarbhannah.co | epic vegan Pressure cooking i 35

Servings Prep time Total Cook Time

No Farts Triple Bean Chili �� 35 Shopping Guide �� 85

Texas Cowboy Caviar �� 39

Black Bean Soup Of Glory �� 49