- 1 cup brown rice
- 11 /2 cups water
- 1 small turnip, peeled
- and cubed
- 1 pound banana
- squash, peeled
- and cubed
- 2 carrots, peeled and
- sliced
- 1 small zucchini,
- quartered
- lengthwise and
- sliced
- 3 stalks Swiss chard,
- leafy greens
- coarsely chopped,
- stems diced
- 1 stalk broccoli
- including stem,
- coarsely chopped
- /3 cup finely chopped
- water chestnuts.
1. In a 4-quart or larger pressure cooker, bring
rice and water to a boil.
2. Close lid and bring pressure to first red ring
over high heat. Adjust heat to stabilize pressure
at first red ring. Cook for 10 minutes.
3. Remove from heat and use Natural Release
Method, see page 10.
4. Add vegetables, stir until mixed.
5. Close lid and bring pressure to first red ring
over high heat. Adjust heat to stabilize pressure
at first red ring. Cook for 1 minute.
6. Remove from heat and use Natural Release
Method, see page 10.
Makes 6 to 8 servings
Approximate Nutritional Analysis Per Serving:
131 calories / 4g protein / 28g carbohydrates / 1g fat
4g dietary fiber / 0mg cholesterol / 60mg sodium
For those looking for a little more adventure in
their vegetable cooking, try the following
variation:
Warm 1/2 cup orange juice concentrate, 1/4
teaspoon ground cinnamon and a pinch of
ground clove in a skillet. Lightly sauté the
vegetables in this mixture before adding them to
the pressure cooker. If reheated later, these
seasonings mellow and improve.
The beauty of this dish is its tendency to let the individual vegetable
flavors shine. If this recipe seems too bland for your personal taste,
add a light seasoning of salt and freshly ground pepper. There is also a
nice organic Swiss seasoning called Herbamare, by Bioforce, that can
be used. It is available at specialty markets and health food stores.
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