Basic Curry Sauce

Ingredients  

•  3 tablespoons vegetable oil or ghee (clarified butter)  
•  1 medium onion - finely chopped  
•  4 cloves garlic - peeled and sliced  
•  1.5 inch piece root ginger - peeled and thinly sliced (it should look about the same volume as the 
garlic)  
•  (optional) 2 mild fleshy green chillies - de-seeded and veined then chopped  
•  half teaspoon turmeric powder  
•  half teaspoon ground cumin seed  
•  half teaspoon ground coriander seed  
•  5 tablespoons plain passata (smooth, thick, sieved tomatoes, US = purée) or 1 tablespoon 
concentrated tomato purée (US = paste) mixed with 4 tablespoons water


Method  


Heat the oil in a heavy pan then add the chopped onion and stir for a few minutes with the heat on high.
Add the ginger, garlic and green chilli (if using). Stir for 30 seconds then put the heat down to very low.
Cook for 15 minutes stirring from time to time making sure nothing browns or burns.
Add the turmeric, cumin and coriander and cook, still very gently, for a further 5 minutes. Don't burn the
spices or the sauce will taste horrid - sprinkle on a few drops of water if you're worried.
Take off the heat and cool a little. Put 4 fl oz cold water in a blender, add the contents of the pan and
whizz until very smooth. Add the passata and stir.
Put the puréed mixture back into the pan and cook for 20 - 30 minutes (the longer the better) over very
low heat stirring occasionally. You can add a little hot water if it starts to catch on the pan but the
idea is to gently "fry" the sauce which will darken in colour to an orangy brown. The final texture
should be something like good tomato ketchup. Warning - it WILL gloop occasionally and splatter
over your cooker, it's the price you have to pay!

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Aloo Bonda

Ingredients:

• 2 cups water  
• 3 whole cloves  
• 1 stick cinnamon  
• 3 to 4 cardamom pods (cracked open)  
• 1/4 cup loose black tea (or 4 tea bags)  
• 2 cups milk  
• 4 tablespoons of sugar (or a little less)  

Method: 
Bring water, cloves, cinnamon and cardamom to a boil; Add tea and milk and
bring to a boil. When hot, strain and add sugar. Serve hot.

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Monsoon Curried Yams and Potatoes

• 1 /2 cup finely 
• chopped onion
• 3 cloves garlic, 
• peeled and
• finely chopped
• 11 /2 tablespoons curry 
• paste
• 3 cups diced yams
• 1 cup diced 
• potatoes
• 2 tablespoons sake
• 1 cup frozen peas
• 1 /4 cup mango 
• chutney
• 1 cup plain yogurt
• 1 cucumber, peeled 
• and sliced.

1. In a 2-quart Pressure Frypan, or larger
pressure cooker, sauté onion, garlic and curry
paste over medium heat until onion is
translucent.
2. Stir in yams and potatoes. Let them sizzle for
1 minute or until the bottom of the pan is sticky
and slightly burned.
3. Add sake.
4. Close lid and bring pressure to first red ring
over high heat. Adjust heat to stabilize pressure
at first red ring. Cook for 3 minutes.
5. Remove from heat and use Touch or
Automatic Release Method, see page 10.
6. Add peas. Close lid and bring pressure to first
red ring over medium high heat.
7. Immediately remove from heat and use
Natural Release Method, see page 10.

8. Accompany each serving with dollops of
yogurt and mango chutney and several
cucumber slices.
Makes 4 to 6 servings
Recipe provided by Steve Sloane.
Approximate Nutritional Analysis Per Serving:
219 calories / 6g protein / 44g carbohydrates / 2g fat
5g dietary fiber / 1mg cholesterol / 385mg sodium.




The sake may be replaced with apple juice.
Curry paste may be difficult to find, but it is
a good addition to any well stocked pantry.
Even without the yogurt, mango chutney
and cucumber this recipe is a good side dish
with dinner.

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Beet Salad with Danish Blue Cheese & Walnuts

• 4 medium-size beets 
• (about 11 /2 pounds)
• trimmed*
• 3 tablespoons red 
• wine vinegar
• 2 tablespoons walnut
• oil
• 1 /4 cup shelled 
• walnuts, halves or 
• pieces
• 2 ounces Danish 
• blue cheese, 
• crumbled

1. In a 4-quart or larger pressure cooker, place
whole beets on a trivet with 1/4 cup water.
2. Close lid and bring pressure to second red
ring over high heat. Adjust heat to stabilize
pressure at second red ring. Cook for 10 to 12
minutes, depending on age and size of beets,
see page 16.
3. Remove from heat and use Natural Release
Method, see page 10.
4. Remove beets and allow them to cool.
5. Peel and julienne beets.
6. Mix red wine vinegar and walnut oil together
in bowl.
7. Add beets and stir to mix.
8. Cover and refrigerate until chilled.
9. When chilled, toss with crumbled Danish blue Beets are a vegetable that are widely
neglected in many diets, yet they are a good
source of vitamin A and potassium.
They are usually in plentiful supply
throughout the year, and easily cooked in
the pressure cooker.

cheese and walnuts.
Makes 6 servings
*When preparing whole beets to be cooked in the
pressure cooker, it is important to wash them gently
so as not to break the skin. Also, leave one to two
inches of the leaf stem still attached. The rootlet
should be kept intact until after cooking.
Approximate Nutritional Analysis Per Serving:
154 calories / 5g protein / 13g carbohydrates / 10g fat
3g dietary fiber / 7mg cholesterol / 218mg sodium

Beets are a vegetable that are widely
neglected in many diets, yet they are a good
source of vitamin A and potassium.
They are usually in plentiful supply
throughout the year, and easily cooked in
the pressure cooker.

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Savory Potato Salad

Here’s a potato salad that’s both traditional and new—with great
taste and a low-fat twist.

• 6 medium potatoes (about 2 pounds)
• 2 stalks celery, inely chopped
•  
• 2 scallions, inely chopped
•  
• ¼ cup red bell pepper, coarsely chopped
•  
• ¼ cup green bell pepper, coarsely chopped
•  
• 1 tablespoon onion, inely chopped
•  
• 1 egg, hard boiled, chopped
•  
• 6 tablespoons mayonnaise, light
•  
• 1 teaspoon mustard
•  
• ½ teaspoon salt
•  
• ¼ teaspoon black pepper
•  
• ¼ teaspoon dill weed, dried

1. Wash potatoes, cut in half, and place in saucepan of cold water.
2. Cook covered over medium heat for 25–30 minutes or until tender.
3. Drain and dice potatoes when cool.
4. Add vegetables and egg to potatoes and toss.
5. Blend together mayonnaise, mustard, salt, pepper, and dill weed.
6. Pour dressing over potato mixture and stir gently to coat evenly.
7.  Chill for at least 1 hour before serving.

  Yield: 10 servings 

  Serving size: ½ cup 

  Calories 98 

  Total Fat 2 g 

  Saturated Fat 0 g 

  Cholesterol 21 mg 

  Sodium 212 mg 

  Total Fiber 2 g 

  Protein 2 g 

  Carbohydrates 18 g 

  Potassium 291 mg 

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