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Pressure Cooker Bean Étouffée [Vegan, Gluten-Free]

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If you are looking for an easy way to make a big batch of dinners, then this recipe is for you! Étouffée is a Cajun and Creole dish that is traditionally shellfish in a tomato roux over rice. This vegan take on the dish uses beans as the protein and swaps out rice for quinoa for more protein!

Pressure Cooker Bean Étouffée [Vegan, Gluten-Free]

Ingredients

For Sautéing:

  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 1 bell pepper, washed/chopped
  • 4-6 cloves of garlic, minced
  • 1 small jalapeño, diced

For the Instant Pot:

  • 1 cup of vegetable broth
  • 1 cup of kidney beans (soaked overnight or at least for 8 hours), then drained
  • 1 14.5-ounce can of fire roasted tomatoes, chopped
  • 1 teaspoon liquid smoke
  • 3 bay leaves
  • 1 tablespoon smoked paprika
  • 2 teaspoons dried marjoram
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cayenne pepper
  • Salt and pepper

For Serving:

  • Quinoa or white or brown rice
  • Cilantro leaves, for garnish

Preparation

  1. Begin by turning your pressure cooker sauté setting on. Once hot, add your olive oil. Once heated, add your onions and peppers. Cook for 4-6 minutes, stirring often. Then add your garlic and jalapeño. Cook for an additional 30 seconds.
  2. Turn the machine off. Add the following ingredients: broth, beans, tomatoes, liquid smoke, and seasonings. Stir well to combine. Place the lid on and lock. Turn the venting knob to sealed. Press the manual button and set the time for 16 minutes. The machine will turn on automatically. Allow the machine to naturally release once done cooking. This takes around 11 minutes.
  3. Once done, open the lid carefully. Taste test and add salt and pepper as needed. Place a bed of rice or quinoa on the bottom of each plate and top with your beans. Garnish with cilantro.

Nutrional Information

Total Calories: 604 | Total Carbs: 84 g | Total Fat: 14 g | Total Protein: 22 g | Total Sodium: 1794 g | Total Sugar: 21 g

Calculation not including salt added to taste or grain of choice.

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AUTHOR & RECIPE DETAILS


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Easy, flavorful gluten-free recipes that will make anyone fall in love with plant-based food.

Robin Runner is the author, recipe developer, photographer and fitness enthusiast behind Knead to Cook. As a wife and active mother to two teenage daughters, Robin is well-versed in creating easy, flavorful recipes to accommodate a wide variety of palates. Whether you’re a lover of meat and potatoes, or strictly vegan and gluten-free, Robin’s non-threatening recipes and captivating photography will appeal to all tastes.


 

 

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