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White Bean and Carrot Tagine
Buckwheat Pilaf with Mushrooms and Caramelized Onions
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I think of buckwheat as the most savory of all grains. Get the whole-grain, roasted variety for this recipe—it’s called kasha and it comes already roasted to bring out its deep nutty flavor. Mushrooms bump up the umami even further in this easy pilaf, and caramelized onions add depth and richness.
Caramelized Onions
Makes 2 1/2 cups
The salt is important in this recipe, so don’t omit it. It helps the onions give up their liquid so they cook down properly and caramelize.
Low-sodium vegetable broth
Makes about 2 Quarts
This broth contains a fairly low level of sodium. It is comparable to store-bought low-sodium vegetable broth, low-sodium bouillon, and reduced-sodium Better Than Bouillon. If you use a full-sodium, store-bought broth in the recipes in this book, you may need to reduce the amount of salt and/or other salty ingredients.
| Prep Time | 15 minues |
| Cook Time | 60 minutes |
| Servings |
6 Servings
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Ingredients
Caramelized Onions
- 1/4 cup avocado oil or other neutral oil
- 2 lbs yellow onions
4 large, halved and sliced1⁄4 inch thick, - 1 tsp fine sea salt
Low-sodium vegetable broth
- 1 tablespoon extra-virgin olive oil
- 1 large yellow onion diced
- 4 cloves garlic smashed
- 2 large carrots diced
- 4 celery stalks diced
- 2 tsp fine sea salt
- 2 tbsp tomato paste
- 2 tbsp nutritional yeast
- 8 cups Water
- 1 tsp black peppercorns
- 2 bay leaves
- 3 oz flat-leaf parsley
1 bunch
Buckwheat Pilaf with Mushrooms and Caramelized Onions
- 2 tbsp extra-virgin olive oil
- 2 cloves garlic minced
- 8 oz cremini and/or fresh shiitake mushroom caps, thinly sliced
- 1/2 tsp fine sea salt
- 1 3/4 cups low sodium vegetable broth recipe above
- 1 1/2 cups whole roasted buckwheat groats kasha
- 1/2 cup caramelized onions recipe above
- 1/2 tsp freshly ground black pepper
- 1 tbsp chopped parsley
Ingredients
Caramelized Onions
Low-sodium vegetable broth
Buckwheat Pilaf with Mushrooms and Caramelized Onions
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Instructions
Caramelized Onions
- Select the High Sauté setting on the Instant Pot (the timer will default to 30 minutes), add the oil, and heat for
1 minute. Add the onions and salt and stir with a wooden spoon, separating the onion layers and coating the slices with the oil. Cover the pot with the glass lid and let the onions sweat, without stirring, for 10 minutes. - Uncover the pot and, wearing a heat-resistant mitt, hold the rim of the inner pot in place while you stir the onions vigorously, using the spoon to nudge loose any browned bits from the bottom of the pot. Leave the pot uncovered and set a timer for
4 minutes. Stir the onions vigorously again, making sure to nudge loose any browned bits. Set the timer for3 minutes, then stir the onions vigorously again and continue to stir them at2-minute intervals until the30-minute Sauté cooking program has ended. Wearing heat-resistant mitts, lift out the inner pot. - The onions can be used right away, stored in an airtight container in the refrigerator for up to 4 days, or frozen for up to 3 months.
Low-sodium vegetable broth
- Select the Sauté setting on the Instant Pot, add the oil, and heat for 1 minute. Add the onion, garlic, carrots, celery, and salt. Sauté for about 10 minutes, until the vegetables give up some of their liquid and begin to brown just a bit. Stir in the tomato paste and nutritional yeast, then add
1 cup of the water and use a wooden spoon to nudge loose any browned bits from the bottom of the pot. Add the peppercorns, bay leaves, parsley, and remaining7 cups water, making sure not to fill the pot more than two-thirds full. - Secure the lid and set the Pressure Release to Sealing. Press the Cancelbutton to reset the cooking program. Then select the Soup/Broth setting and set the cooking time for 10 minutes at High pressure. (The pot will take about 20 minutes to come up to pressure before the cooking program begins.)
- Place a wire-mesh strainer over a large stainless-steel bowl. For a clearer broth, line the strainer with a double layer of cheesecloth.
- When the cooking program ends, let the pressure release naturally for 30 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, wearing heat-resistant mitts, lift out the inner pot and pour the broth through the prepared strainer into the bowl. Discard the vegetables. Let the broth cool to room temperature. (To speed the cooling process, set the bowl in a larger bowl containing an ice bath.)
- The broth can be used right away, stored in an airtight container in the refrigerator for up to 3 days, or frozen for up to 6 months.
Buckwheat Pilaf with Mushrooms and Caramelized Onions
- Select the Sauté setting on the Instant Pot, add the oil and garlic, and heat for 2 minutes, until the garlic is bubbling. Add the mushrooms and salt and sautéfor 3 minutes, until the mushrooms are wilted. Stir in the broth, using a wooden spoon to nudge any browned bits from the bottom of the pot. Stir in the buckwheat, onions, and pepper, making sure all of the buckwheat is fully submerged in the broth.
- Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program. Then select the Manual or Pressure Cook setting and set the cooking time for 15 minutes at High pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
- When the cooking program ends, let the pressure release naturally for 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and use a fork to fluff the buckwheat. Spoon onto plates, garnish with parsley, and serve warm.
Recipe Notes
If you can only find raw buckwheat oats, toast them in a dry skillet for a few minutes over medium heat to bring out their aroma.
If you have not already caramelized a batch of onions (start this recipe by sautéing 1 onion, thinly sliced, in the olive oil for 8 minutes before adding the garlic and mushrooms and continuing with the recipe. The onions will not be fully caramelized, but the pilaf will still come out delicious.
This enticing collection of more than 75 easy, inventive, well-tested vegan recipes for the incredibly popular electric pressure cooker, the Instant Pot, is the go-to source for mouthwatering plant-based weekday meals.
The best-selling Instant Pot makes cooking delicious meals a snap! But finding vegan recipes that are both inspiring and trustworthy has proven difficult, until now. The Essential Vegan Instant Pot Cookbook presents a collection of quick and easy vegan recipes that cover each meal of the day, offering tried-and-true dishes with a modern twist, such as Black Bean Tamale Casserole, Root Vegetable Tagine with Couscous, African Peanut Stew, Jerk Tofu Wraps, and more. And best of all, they’re all well-tested and authorized by Instant Pot. With beautiful photography and an attractive package, this book is an indulgence for home cooks who live a plant-based lifestyle as well as healthy eaters looking to incorporate more meatless Mondays into their week.
COCO MORANTE is a recipe developer and food blogger who runs the extremely popular Instant Pot Recipes Facebook page, founded the blog LeftySpoon.com, and is the author of The Essential Instant Pot Cookbook and The Ultimate Instant Pot Cookbook. Her recipes are featured in numerous print and online publications, including Simply Recipes, The Kitchn, and Edible Silicon Valley. A self-taught cook and classically trained soprano, Coco lives with her husband and their beagle in Portland, Oregon.
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Having trouble finding Buck Wheat Groats. Any alternatives?
So the recipe needs more broth. It was impossible to submerge all groat underneath. I added more and it still turned out dry and bland. The BURN warning came on also. It has potential but needs lots of improvement.
I haven’t tried this recipe yet but wanted to add one trick I learned from my polish MIL… You need to saute the buckwheat in oil before you add water or broth. Toasting the buckwheat will make firmer so it has more of a rice constancy and doesn’t turn to mush.