Pressure-Cooker Grain Bowl

4.0

(4)

4 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 April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Victoria Seaver, M.S., RD

Prep Time:

20 mins

Additional Time:

20 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

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

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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.

Originally appeared: EatingWell.com, June 2017

Nutrition Facts (per serving)

514	Calories
22g	Fat
67g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups each
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.

Pressure-Cooker Grain Bowl

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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