by Margaret S Garrett - Published 6 months ago

Plant-Based Protein & Fiber Powerhouse Dish

This recipe was born out of necessity, drawing on my childhood experiences with Panjabi cooking. I created it because I struggle to meet my daily protein and fiber needs in ways that are quick, convenient, and affordable.

My protein requirements are much higher than average, nearly triple the recommended daily intake. However, I can't tolerate excessive amounts of meat, even though I rarely eat beef, never pork, and mostly consume chicken and fish. This is where my love of pulses comes in.

Using a Pressure Cooker: Notes

I often ask people, "Do you want butter chicken with only 10 minutes of work?" Their eyes light up! I then tell them, "You can do that and so much more!"

Explore Jules Sherred's Latest Cookbook

The Instant Pot is a great tool for people with disabilities, especially those with mobility issues, as it allows you to cook without standing in the kitchen. It's also helpful for neurodivergent individuals because it minimizes distractions.

Pressure cooking is a hands-off method. You simply set it and forget it. I have plenty of tips and tricks to streamline kitchen prep and minimize hassle. Even if you work, you can enjoy delicious and complex meals without the fuss and time commitment.

Electric pressure cookers are not only beneficial for those with mobility issues and pain disorders, but they also excel when eating food is challenging. If you require soft meals, they outperform slow cookers because they cook faster with better results. They are also ideal for neurodivergent people, especially those with executive function difficulties.

Electric Pressure Cooker Aloo Muttar Gobi Chana

Prep: 15 minutes

Preparation time: 50 minutes

Resting time: 20 minutes

Total time: 1 hour, 25 minutes

Cuisine: Indian

Spice level: Medium

Storage method: Freeze

Yields: 5 x 2 cups (500 mL)

Calories per serving: 490 kcal

Preparation Steps

Essential Tools:

6-quart (5.68 L) electric pressure cooker
Measuring cups and spoons
Cutting board
Knife
Vegetable peeler
Strainer
Bowl
Wooden spoon
Can opener

Ingredient Preparation and Mise en Place:

1 cup (250 mL) dried chana (chickpeas)
2 cups (500 mL) water (approx)
2 tablespoons (30 mL) extra-virgin olive oil
1 teaspoon (5 mL) cumin seeds
1 teaspoon (5 mL) coriander seeds
1 medium yellow onion, diced
1 tablespoon (15 mL) Ginger-Garlic Masala (recipe below)
1 teaspoon (5 mL) Green Chili Masala (recipe below)
1 cup (250 mL) water
2 cups (500 mL) frozen peas (muttar)
2 cups (500 mL) large-chopped cauliflower florets (gobi)
3 large russet potatoes, cubed (aloo)
398-mL (14 oz) can no-salt-added diced tomatoes, with liquid
156-mL (5.5 oz) can tomato paste
1½ teaspoons (7.5 mL) salt
1 teaspoon (5 mL) ground cumin
1 teaspoon (5 mL) ground turmeric
1 teaspoon (5 mL) ground cayenne pepper

Cooking Method

In a 6-quart (5.68-L) electric pressure cooker, add the chickpeas and just enough water to cover them, about 2 cups (500 mL).
Place and seal the lid. Cook at High Pressure for 40 minutes.
Natural-release pressure for 10 minutes, then quick-release any remaining pressure.
Remove the lid. Pour the contents through a strainer, then place the chickpeas into a bowl and set aside. Put the inner pot back into the electric pressure cooker.
Turn the electric pressure cooker on to Sauté.
When it's hot, add the olive oil, cumin seeds, and coriander seeds. Sauté until fragrant, about 1 to 2 minutes. It's OK for the seeds to brown slightly, but don't burn them.
Add the onions, Ginger-Garlic Masala, and Green Chili Masala. Sauté until the onions are translucent, about 2 to 3 minutes. Do not brown.
Press Cancel.
In the following order, add 1 cup (250 mL) water, the cooked chickpeas, and the peas, cauliflower, potatoes, diced tomatoes, tomato paste, salt, ground cumin, turmeric, and cayenne pepper.
Place and seal the lid. Set to High Pressure for 5 minutes.
Natural-release pressure for 10 minutes, then quick-release any remaining pressure.
Remove the lid. Stir. Serve. Enjoy!

Ginger-Garlic Masala

Ginger-garlic masala is a staple ingredient in Indian cuisine. You always want to have a lot on hand in your freezer. Preparing it is easy, and it freezes wonderfully.

Prep: 10 minutes

Total: 10 minutes

Cuisine: Indian

Storage: Freeze, or refrigerate for up to 3 days

Servings: 28 x 1 tablespoon (15 mL)

Calories per serving: 14 kcal

Preparation Steps

Required Equipment:

Knife

Ingredient Preparation and Mise en Place:

½ cup (125 mL) water

Cooking Method

Transfer the finished Ginger-Garlic Masala into ½-cup (125 mL) freezer containers. Label and freeze.

Tip: For meal prep convenience, take out a container of Ginger-Garlic Masala from the freezer and place it in the refrigerator the night before you plan to use it. It will stay fresh in the fridge for 3 days.

Variation: If you prefer less heat, you can omit the serrano peppers.

Green Chili Masala

This green chili paste is a versatile ingredient used in a variety of Indian dishes. To add a kick to any dish, simply stir in a teaspoon.

Prep time: 10 minutes

Total time: 10 minutes

Cuisine: Indian

Storage: Freeze

Servings: 21 x 1 teaspoon (5 mL)

Calories per serving: 2 kcal

Preparation Steps

Essential Tools:

Cutting board
Knife
Measuring cups and spoons
Blender, food processor, or chopper attachment of your immersion blender
Spatula
Silicone ice cube trays that make small ice cubes of roughly 1 teaspoon (5 mL), or a freezer bag

Ingredient Preparation and Mise en Place:

1 cup (250 mL) green chili peppers, such as serrano
2 tablespoons (30 mL) water
¼ teaspoon (1.25 mL) coarse salt

Cooking Method

Cut off the stems of the peppers. Place the whole peppers, water, and salt into the blender. If using a food processor, use the chopping blade.
Process until you have a paste.
Spoon 1 teaspoon (5 mL) of the paste into each cube in the ice cube trays and freeze. If you don't have small ice cube trays, put the paste into a freezer bag. Smooth out the paste until you have a thin, even layer, about 2.5 mm (one-tenth of an inch) in height.
When needed, pop out an ice cube or break off a small piece of the chili paste.

Excerpt by Jules Sherred from Crip Up the Kitchen: Tools, Tips, and Recipes for the Disabled Cook copyright © 2023 by Jules Sherred. Reprinted with permission of TouchWood Editions: www.touchwoodeditions.com.