Name: Pressure-Cooker Grain Bowl
Prep time: 20 min
Total time: 40 min
Ingredients: 4 tablespoons extra-virgin olive oil, divided; 1 large sweet potato (about 1 pound), peeled and cut into 1 1/2-inch pieces; 1 cup quinoa, preferably red; 2 tablespoons harissa (see Tips) or hot sauce, divided; 1 large clove garlic, minced; 0.5 teaspoon salt; 4 cups chopped kale; 2 cups water; 1 tablespoon lime juice; 1 (15 ounce) can no-salt-added chickpeas, rinsed, warmed if desired; 0.25 cup sliced scallion; 0.25 cup chopped unsalted pistachios

Pressure-Cooker Grain Bowl

3.7

(6)

6 Reviews

Whip up this healthy vegetarian grain bowl with ease in your Instant Pot. Pressure-cooking the sweet potato is faster and yields the perfect texture. A drizzle of homemade spicy dressing takes this easy dinner to the next level.

Hilary Meyer

Updated on July 9, 2019

Prep Time:

20 mins

Additional Time:

20 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Heart Healthy Low-Calorie High Fiber Dairy-Free Egg Free Gluten-Free Vegetarian Vegan Low Sodium High Blood Pressure Soy-Free Healthy Aging Healthy Immunity Healthy Pregnancy Low Added Sugars

Jump to Nutrition Facts

Ingredients

4 tablespoons extra-virgin olive oil, divided
1 large sweet potato (about 1 pound), peeled and cut into 1 1/2-inch pieces
1 cup quinoa, preferably red
2 tablespoons harissa (see Tips) or hot sauce, divided
1 large clove garlic, minced
½ teaspoon salt
4 cups chopped kale
2 cups water
1 tablespoon lime juice
1 (15 ounce) can no-salt-added chickpeas, rinsed, warmed if desired
¼ cup sliced scallion
¼ cup chopped unsalted pistachios

Directions

Heat 2 tablespoons oil on sauté mode in the electric pressure cooker. (No sauté mode? See Tips.) Add sweet potato, quinoa, 1 tablespoon harissa (or hot sauce), garlic and salt. Cook, stirring, until the garlic is fragrant, about 2 minutes. Turn off the heat. Stir in kale and water. Close and lock the lid. Cook at high pressure for 8 minutes.
Release the pressure. Remove the lid and let stand for 5 minutes.
Meanwhile, combine the remaining 2 tablespoons oil, the remaining 1 tablespoon harissa (or hot sauce) and lime juice in a small bowl.
Divide the quinoa mixture among 4 bowls. Top each portion with chickpeas, scallion and pistachios. Drizzle with the sauce.

Tips

Equipment: Electric pressure cooker (multicooker)

Tips: Harissa is a fiery Tunisian chile paste commonly used in North African cooking. Find it at specialty-foods stores or online. Different brands vary in heat, so start with a little and taste as you go.

No sauté mode? Heat oil in a large skillet over medium-high heat. Add sweet potato, quinoa, harissa (or hot sauce), garlic and salt. Cook, stirring, until the garlic is fragrant, about 2 minutes. Transfer the mixture to your pressure cooker and proceed with the recipe.

Nutrition Facts (per serving)

514	Calories
22g	Fat
67g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 514
% Daily Value *
Total Carbohydrate 67g	24%
Dietary Fiber 12g	43%
Total Sugars 6g
Protein 15g	30%
Total Fat 22g	28%
Saturated Fat 3g	15%
Vitamin A 12071IU	241%
Vitamin C 35mg	39%
Folate 185mcg	46%
Sodium 528mg	23%
Calcium 122mg	9%
Iron 5mg	28%
Magnesium 152mg	36%
Potassium 898mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.