速溶鍋的碗食譜

漂亮碗的簡單性永遠不會令人失望，您將在本文中找到的速溶鍋食譜也不會令人失望。碗的概念已經存在一段時間了，但在這裡我們更上一層樓，為您提供美味、營養和文化靈感的碗。

碗是一塊美麗的畫布，不僅可以讓您根據自己的喜好進行定制（它們是滿足具有多種飲食偏好的人群的最簡單和最好的方法），而且還可以成為向您添加更多蔬菜的絕佳方式日常飲食。另外，通過在自己舒適的家中製作自己的碗，您可以負責添加（或不添加）到混合物中的內容，創造低鈉、低碳水化合物，或者，見鬼，酮友好的碗取決於您的特定喜好。

但我們不僅僅停留在碗上！我們想向您展示如何用自製的調料裝飾漂亮的碗。您會看到一些調料與碗食譜相結合（例如，墨西哥豆和帶有牧場調料的飯碗）。

Frijoles Negros 車前草碗

Instant Pot 功能：壓力烹飪（高）、炒（高）、保溫（關閉）、快速釋放

適合飲食：無麩質、地中海、純素、素食

準備時間：無

烹飪時間： 20分鐘

產量： 4份

原料

1杯幹黑豆，浸泡和沖洗

1 杯藜麥，未煮過

1杯冷凍混合甜椒

1個墨西哥胡椒，切丁並去除種子

2杯蔬菜湯

1茶匙蒜末

1茶匙孜然

1茶匙辣椒粉

1片月桂葉

1湯匙椰子油

1個成熟的車前草，斜切成1/4英寸的碎片（見下圖）

1/4 杯新鮮切碎的香菜，裝飾用

1/3 中等鱷梨，切片，裝飾用

1/4 杯新鮮莎莎醬，裝飾用

鹽和胡椒粉調味

4個玉米餅，服務

路線

將黑豆、藜麥、甜椒、墨西哥胡椒和蔬菜湯放入速溶鍋的內鍋中。加入大蒜、孜然和辣椒粉，加入月桂葉。蓋上蓋子並將閥門設置為密封。按壓力烹飪（高）和保溫（關），然後使用 +/– 按鈕將計時器設置為 10 分鐘。

烹飪完成後，按取消，使用快速釋放從鍋中釋放壓力。取出月桂葉並攪拌。小心地取出豆子和藜麥混合物，放在一邊。沖洗鍋並擦乾外面。

將鍋放回速溶鍋中，加入椰子油。按炒（高），加入大蕉片。兩面都煎，直到叉子可以很容易地插入車前草中，大約 10 分鐘。按取消。

通過將 1/4 的黑豆和藜麥混合物放入每個碗的底部來組裝碗。在上面放上炒過的大蕉，用新鮮的香菜、鱷梨和莎莎醬裝飾。如果需要，與玉米餅一起食用，並用鹽和胡椒粉裝飾。

大蕉是香蕉的表親，但它們幾乎沒有那麼甜，必須在食用前煮熟。它們富含纖維，在營養上與土豆相當。

如何偏切。

墨西哥豆飯碗配牧場醬

即時鍋功能：炒（高），壓力（高），保溫（關），快速釋放

適合飲食：無麩質、地中海、素食

準備時間： 20分鐘

烹飪時間： 35分鐘

產量： 4份

原料

1磅雞大腿，立方

1/4 杯加 1 湯匙特級初榨橄欖油，分開

鹽和胡椒粉調味

1杯幹黑豆

1杯白米飯

1/2 小洋蔥，切碎

3杯雞湯

2瓣大蒜，切碎

1茶匙孜然

1/2 茶匙香菜

1/2茶匙鹽

1/4 茶匙黑胡椒

1 個鱷梨，去皮切片，裝飾用

1/2 杯切碎的香菜，裝飾用

1 個中等大小的番茄，切碎，裝飾用

1 根大胡蘿蔔，磨碎，裝飾用

1/2 杯切碎的紅洋蔥，裝飾用

1/4 杯碎 cotija 奶酪，裝飾用

牧場調料（見以下食譜）

路線

Set the Instant Pot to Sauté (High) and place the cubed chicken and 1/4 cup of the olive oil into the pot. Sauté for 10 minutes, stirring occasionally. Make sure the chicken is fully cooked by cutting into a few pieces. Remove from the pot, season with salt and pepper to taste, and set aside.

Place the beans, rice, onions, chicken stock, garlic, cumin, coriander, and the remaining 1 tablespoon of olive oil inside the Instant Pot and stir. Secure the lid and set the valve to Sealing. Press Pressure Cook (High) and Keep Warm (Off), and set the timer to 25 minutes using the +/– button.

When cooking completes, press Cancel, using Quick Release to remove the pressure from the pot. Carefully remove the bean and rice mixture and set aside.

Assemble the bowls by placing 1/4 of the bean and rice mixture on the bottom of each bowl. Add a single line of cooked chicken cubes down the center of each bowl. Decorate the bowls with the avocado, cilantro, tomatoes, carrots, onion, and cheese.

To serve, drizzle with the Ranch Dressing.

Add in or exchange any of the bowl toppings with hummus, grated or sliced cucumbers, or shredded cabbage. For a simple dressing, use fresh squeezed lemon and extra-virgin olive oil.

Ranch Dressing

Fits diets: Gluten-Free, Mediterranean, Vegetarian

Prep time: 3 minutes

Cook time: None

Yield: 8 servings

Ingredients

1 garlic clove, minced

1 shallot, minced

2 tablespoons fresh parsley

1 tablespoon fresh dill

1 tablespoon fresh chives

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1-1/2 cups plain yogurt

1 tablespoon red or white wine vinegar

Directions

Place all the ingredients in a bowl and whisk together. Serve immediately.

Southern-Inspired Sautéed Kale Bowl with Spicy Peanut Dressing

Instant Pot function: Sauté (High), Pressure Cook (High), Keep Warm (Off), Quick Release

Fits diets: Gluten-Free

Prep time: 10 minutes

Cook time: 25 minutes

Yield: 4 servings

Ingredients

1 teaspoon extra-virgin olive oil

4 slices thick-cut uncooked bacon, chopped

2 ounces Canadian bacon, chopped

1/2 small onion, chopped

1 teaspoon minced garlic

2-3/4 cups vegetable broth, divided

2 tablespoons apple cider vinegar

4 teaspoons brown sugar

3/4 teaspoon red pepper flakes

1 pound collard greens, stems removed, roughly chopped

1/2 cup polenta

1/2 teaspoon black pepper

1/4 teaspoon salt

2 teaspoons butter

Crispy onion strips, for garnish

Spicy Peanut Dressing (see the following recipe)

Directions

Press Sauté (High) on the Instant Pot.

Add the oil to the inner pot and stir in both bacons, the onion, and the garlic. Sauté for 5 minutes or until the bacon is crispy and the onions are translucent. Press Cancel.

Stir in 3/4 cup of the vegetable broth, the apple cider vinegar, the brown sugar, and the red pepper. Add the collard greens and secure the lid. Set the valve to Sealing and press Pressure Cook (High) and Keep Warm (Off). Set the timer for 5 minutes using the +/– button.

When cooking completes, press Cancel and use Quick Release to release the pressure.

Move the greens and bacon into a dish and cover with foil to keep warm. Meanwhile, prepare the grits. Rinse the inner pot and wipe down any water on the outside of the pot.

Return to the Instant Pot and liberally spray the bottom and sides with cooking spray. Pour the polenta, the remaining 2 cups of vegetable broth, and the pepper and salt into the pot. Stir, secure the lid, and set to Sealing.

Press Pressure Cook (High) and Keep Warm (Off) and set the timer for 10 minutes using the +/– button.

When cooking completes, press Cancel. Use Quick Release to allow pressure to be removed and take off the lid.

Fluff the polenta with a fork and stir in the butter. Portion into 4 bowls and top with collard greens and the crispy onion strips. Top with the Spicy Peanut Dressing and serve immediately.

If you can find collard greens, use them in place of the kale to maintain more of the flavor of the South.

Tight on time? Purchase bagged collard greens that are precut and washed.

Spicy Peanut Dressing

Fits diets: Gluten-Free, Mediterranean, Vegan, Vegetarian

Prep time: 5 minutes

Cook time: None

Yield: 10 servings

Ingredients

1/2 cup creamy peanut butter

1/2 lime, juiced

2 tablespoons rice vinegar

1 tablespoon cane sugar

2 tablespoons low-sodium soy sauce or tamari

1/4 teaspoon ground ginger

1/4 cup water

1 teaspoon Sriracha

1 tablespoon canola oil

1 garlic clove, minced

Directions

Place all the ingredients in a bowl. Using a fork, whisk. Add more water if you prefer your dressing to be thinner. Serve immediately.

If you prefer coconut sugar, substitute that for the cane sugar.

帕爾馬干酪玉米粥碗

Instant Pot 功能：炒（高）、壓力烹飪（高）、保溫（關閉）、快速釋放

適合飲食：無麩質

準備時間：無

烹飪時間： 16分鐘

產量： 4份

原料

4盎司培根，切碎

1/2 茶匙蒜末

1/4 杯切碎的洋蔥

1杯玉米粥

2杯蔬菜湯

2杯過濾水

2湯匙黃油

1/3 杯帕爾馬干酪

鹽和胡椒粉調味

1杯馬力拉醬，裝飾用

1/2 新鮮切碎的羅勒，裝飾用

路線

在速溶鍋上按炒（高）。在內鍋中加入培根、大蒜和洋蔥。炒至培根變脆，洋蔥呈半透明狀，大約 6 分鐘。按取消。取出並放在有蓋的盤子中保溫。

不要沖洗鍋。用烹飪噴霧噴灑鍋的底部和側面，然後將玉米粥加入鍋中。加入蔬菜湯和水。蓋上蓋子，將閥門設置為密封，然後按壓力烹飪（高）和保溫（關閉）。使用 +/– 按鈕將定時器設置為 10 分鐘。

烹飪完成後，按取消。使用Quick Release 釋放壓力，然後取下蓋子。

攪拌玉米粥，加入黃油和奶酪。

分成 4 個碗，在上面放上培根混合物，用鹽和胡椒調味。用馬力拉醬和切碎的羅勒裝飾。

如果培根很難找到，你可以用培根代替。對於素食版本，省略培根。