Hey, I am Marco, I work in a restaurant as a cooker, I love food and this is the main reason why I created this website, I share on this website topics about food and the best way to make it. In the future I’m planning to share topics on how to know if the food is healthy or not.
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Vegan Lasagna
Serving Size: 1 cup
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Passive Time: 0 minutes
Total Time: 40 minutes
Ingredients
1 tbsp. olive oil
¼ cup onion, diced
¾ tsp. garlic, minced
¼ cup red bell pepper, diced
1 cup zucchini, diced
½ tbsp. basil, chopped
Salt and pepper to taste
3 lasagna noodles
½ cup marinara sauce
¼ cup spinach, chopped
½ cup vegan cheese
1/8 cup pesto
1 ½ cups water
Instructions
Set the Instant Pot to sauté.
Pour in the olive oil.
Sauté the onions and garlic for 3 minutes.
Add the red bell peppers and zucchini.
Cook for a few more minutes.
Season with the basil, salt and pepper. Mix well.
Set aside.
Layer a springform pan with broken lasagna noodles.
Pour the marinara sauce on top.
Layer with the cooked vegetables, spinach and pesto.
Add another layer of the noodles and marinara sauce.
Repeat the other layers.
Cover with foil.
Add a trivet to the Instant Pot.
Place the pan on the trivet.
Add the water to the bottom of the pot.
Cover the pot and set it to manual.
Cook for 20 minutes.
Release the pressure naturally.
Serve warm.
Nutritional Information per Serving
Calories 142.93
Total Fat 10.32 g
Saturated Fat 2.86 g
Cholesterol 0 mg
Total Carbs 7.6 g
Sugars 3.78 g
Fiber 1.91 g
Sodium 332.32 mg
Potassium 174 mg
Protein 5.08 g
0 notes
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Tomato Oregano Soup
Serving Size: 1 cup
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Passive Time: 0 minutes
Total Time: 40 minutes
Ingredients
½ tbsp. vegetable broth
¼ cup yellow onion, diced
1 clove garlic, minced
¼ cup red bell pepper, diced
7 oz. canned crushed tomatoes
7 oz. canned whole peeled tomatoes
¼ cup water
¼ tbsp. fresh oregano, chopped
½ cup cauliflower florets
1 tbsp. nutritional yeast
Salt and pepper to taste
Instructions
Set the Instant Pot to sauté.
Add the vegetable broth.
Cook the onions, garlic and red bell peppers for 5 minutes.
Stir occasionally.
Switch off the pot.
Add the canned tomatoes, water, oregano and cauliflower.
Set it to manual.
Switch the valve to “sealing.”
Cover the pot. Cook for 15 minutes.
Release the pressure naturally.
Stir in the nutritional yeast, basil and black pepper.
Transfer the soup to a blender.
Blend until smooth.
Season with the salt and pepper.
Nutritional Information per Serving
Calories 85
Total Fat 0.9 g
Saturated Fat 0.1 g
Cholesterol 0 mg
Total Carbs 17.1 g
Sugars 9 g
Fiber 182 g
Sodium 531.7 mg
Potassium 209 mg
Protein 6.5 g
0 notes
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Cilantro Lime Quinoa
Serving Size: 1 cup
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Passive Time: 0 minutes
Total Time: 15 minutes
Ingredients
1/3 cup quinoa
½ cup vegetable broth
1 tsp. lime zest
¾ tbsp. lime juice
1/8 cup cilantro, chopped
Salt to taste
Instructions
Place the quinoa and vegetable broth in the Instant Pot.
Cover the pot with its lid.
Set it to manual and cook for 5 minutes.
Release the pressure naturally.
Add the lime zest, lime juice and cilantro.
Season with salt.
Nutritional Information per Serving
Calories 108
Total Fat 1 g
Saturated Fat 0.2 g
Cholesterol 0 mg
Total Carbs 19 g
Sugars 2.66 g
Fiber 1 g
Sodium 197 mg
Potassium 166 mg
Protein 4 g
0 notes
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Minestrone Soup
Serving Size: 1 bowl
Preparation Time: 10 minutes
Cooking Time: 9 minutes
Passive Time: 1 minute
Total Time: 20 minutes
Ingredients
1 tsp. olive oil
½ onion, diced
1 ½ cloves garlic, crushed and minced
1 stalk celery, diced
½ carrot, diced
Salt and pepper to taste
½ tsp. dried basil
½ tsp. dried oregano
28 oz. canned diced tomatoes
15 oz. white kidney beans
2 cups vegetable broth
1 bay leaf
¼ cup kale, ribs removed, torn into shreds
½ cup elbow pasta
1 tbsp. fresh pesto
Instructions
Choose the sauté mode in the Instant Pot.
Pour in the olive oil.
Sauté the onions, garlic, celery and carrots.
Cook until soft.
Add the salt, pepper, basil and oregano.
Add the tomatoes, broth, kale, bay leaf and pasta.
Seal the pot.
Set it to manual.
Cook on high for 6 minutes.
Let sit for 1 minute before quickly releasing the pressure.
Add the white kidney beans.
Ladle into bowls.
Garnish with the pesto before serving.
Nutritional Information per Serving
Calories 309
Total Fat 12.19 g
Saturated Fat 2.69 g
Cholesterol 0 mg
Total Carbs 36 g
Sugars 9.72 g
Fiber 12.88 g
Sodium 676 mg
Potassium 1.1 g
Protein 23.73 g
0 notes
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Leeks and Potatoes
Serving Size: 1 cup
Preparation Time: 10 minutes
Cooking Time: 55 minutes
Passive Time: 0 minutes
Total Time: 1 hour and 5 minutes
Ingredients
¼ white onion, diced
4 cloves garlic, minced
¾ cup leek, chopped
2 stalks celery, chopped
1/8 cup vegetable broth
2 cups potatoes
¾ cup water
½ tsp. Spanish paprika
½ tbsp. soy sauce
½ tsp. fresh thyme, chopped
½ cup unsweetened almond milk
1 tsp. liquid smoke
½ tbsp. vegan butter
1/8 tsp. salt
1/8 tsp. pepper
1 ½ tbsp. nutritional yeast
Instructions
Choose sauté function on the Instant Pot.
Cook the onions, garlic, leeks and celery.
Pour in the vegetable broth.
Stir continuously for 6 minutes.
Switch it off.
Add the potatoes, water, paprika, soy sauce, thyme, almond milk, liquid smoke, vegan butter, salt and pepper.
Seal the lid.
Set it to the soup function.
Point the valve to “sealing.”
Release the pressure naturally.
Stir in the nutritional yeast.
Transfer the mixture to a blender.
Blend until smooth.
Nutritional Information per Serving
Calories 231
Total Fat 4.8 g
Saturated Fat 2 g
Cholesterol 0 mg
Total Carbs 40.1 g
Sugars 4.2 g
Fiber 3 g
Sodium 319.8 mg
Potassium 1.6 g
Protein 11.1 g
0 notes
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Buckwheat Porridge
Serving Size: 1 cup
Preparation Time: 5 minutes
Cooking Time: 6 minutes
Passive Time: 0 minutes
Total Time: 11 minutes
Ingredients
½ cup raw buckwheat groats, rinsed
1 ½ cups rice milk
¼ tsp. vanilla
1/8 cup raisins
½ banana, sliced
½ tsp. ground cinnamon
Chopped almonds and walnuts
Instructions
Place the buckwheat in the Instant Pot.
Pour in the rice milk.
Stir in the vanilla, raisins, banana and ground cinnamon.
Mix well.
Seal the pot.
Close the steam valve.
Set to manual and cook on high for 6 minutes.
Release the pressure naturally.
Top with the chopped nuts before serving.
Nutritional Information per Serving
Calories 167
Total Fat 3.48 g
Saturated Fat 1.71 g
Cholesterol 0 mg
Total Carbs 28.19 g
Sugars 11.18 g
Fiber 1.42 g
Sodium 40.65 mg
Potassium 161.32 mg
Protein 6.14 g
0 notes
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Beet Soup
Serving Size: 1 bowl
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Passive Time: 0 minutes
Total Time: 30 minutes
Ingredients:
1 tbsp. olive oil
½ onion, chopped
½ tsp. salt
½ carrot, grated
1 potato, diced
1 beet, grated
¼ cabbage, sliced thinly
2 cloves garlic, diced
¼ oz. dried porcini mushrooms
1 ½ tbsp. apple cider vinegar
¾ tbsp. tomato paste
1 cup vegetable stock
¼ tsp. pepper
2 ½ cups water
Vegan yogurt for serving
Instructions:
Select the sauté function on the Instant Pot.
Pour in the olive oil.
Sauté the onions for 2 minutes.
Add the carrots, potatoes and beets.
Stir for 3 minutes.
Add the cabbage and the rest of the ingredients.
Stir well.
Cover the pot with the lid.
Point the handle to “sealing.”
Set it to manual.
Cook on high for 10 minutes .
Release the pressure naturally.
Serve with the vegan yogurt.
Nutritional Information per Serving:
Calories 205
Total Fat 7.4 g
Saturated Fat 1.1 g
Cholesterol 0 mg
Total Carbs 31.1 g
Sugars 9.1 g
Fiber 6.5 g
Sodium 686 mg
Potassium 762 mg
Protein 5.1 g
0 notes
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Strawberry Trail Mix Oatmeal
Serving Size: 1 cup
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Passive Time: 0 minutes
Total Time: 15 minutes
Ingredients:
Cooking spray
1 cup steel cut oats
1 ½ cups water
1 cup orange juice
2 tbsp. vegan butter
1 tbsp. raisins
1 tbsp. dried cranberries
2 tbsp. maple syrup
1 tbsp. dried apricots, chopped
2 tbsp. pecans, chopped
¼ tsp. ground cinnamon
1/8 tsp. salt
1 cup strawberries, chopped
Almond milk
Instructions:
Spray the bottom of the Instant Pot with oil.
Add all the ingredients inside the pot except for the strawberries and almond milk.
Seal the lid.
Press the manual option.
Set it to 10 minutes .
Release the pressure quickly.
Stir the oatmeal.
Transfer to serving bowls, and top with the strawberries and almond milk.
Nutritional Information per Serving:
Calories 448.46
Total Fat 19.74 g
Saturated Fat 8.23 g
Cholesterol 0 mg
Total Carbs 65 g
Sugars 30.94 g
Fiber 9 g
Sodium 246.43 mg
Potassium 391 mg
Protein 7.35 g
0 notes
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Lentil Bolognese
Serving Size: 1 cup
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Passive Time: 0 minutes
Total Time: 55 minutes
Ingredients
½ tbsp. olive oil
¼ onion, diced
½ carrot, chopped
1 tbsp. celery, chopped
2 cloves garlic, minced
1 ½ oz. tomato paste
3 oz. canned tomato sauce
7 ½ oz. canned diced tomatoes
¼ tsp. dried oregano
½ tbsp. dried sweet basil
Salt and pepper to taste
½ cup red lentils, rinsed
½ cup water
Instructions:
Set the Instant Pot to the sauté function.
Add the oil.
Cook the onions, carrots and celery for 10 minutes .
Add the garlic, then cook for 30 seconds.
Mix in the tomato paste.
Cook for 1 minute.
Stir in the tomato sauce, diced tomatoes, oregano basil, salt and pepper.
Let cook for 10 minutes.
Add the red lentils and water.
Seal the pot.
Choose the manual function.
Cook for 20 minutes .
Release the pressure naturally.
Serve warm.
Nutritional Information per Serving:
Calories 195
Total Fat 3 g
Saturated Fat 1.51 g
Cholesterol 0 mg
Total Carbs 31 g
Sugars 6 g
Fiber 13 g
Sodium 414 mg
Potassium 782 mg
Protein 11 g
0 notes
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Black Bean Chili
Serving Size: 1 bowl
Preparation Time: 10 minutes
Cooking Time: 13 minutes
Passive Time: 0 minutes
Total Time: 23 minutes
Ingredients:
1 tsp. olive oil
1 cup yellow onion, diced
1 red bell pepper, diced
1 orange bell pepper, diced
½ tsp. dried oregano
1 clove garlic, minced
1 tsp. ground cumin
1 tbsp. chili powder
1 ½ cups cooked black beans, drained
½ jalapeño pepper, minced
7 ½ oz. canned crushed tomatoes
½ tsp. salt
½ cup water
Instructions:
Press the sauté function on your Instant Pot.
Add the olive oil.
Sauté the onions, red and orange bell peppers, and oregano, stirring occasionally for 7 minutes.
Add the garlic, cumin and chili powder, and cook for 1 minute.
Add the beans, jalapeño, tomatoes, salt and water.
Put the lid on the pot.
Point the release valve to the “sealing” position.
Select the manual button.
Cook for 5 minutes.
Release the pressure quickly.
Transfer to bowls and add toppings before serving.
Nutritional Information per Serving:
Calories 251.96
Total Fat 5.88 g
Saturated Fat 0.28 g
Cholesterol 0 mg
Total Carbs 23.84 g
Sugars 4.83 g
Fiber 6.6 g
Sodium 509 mg
Potassium 314.46 mg
Protein 6.74 g
0 notes
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Oatmeal With Walnuts Chia Seeds
Serving Size: ½ cup
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Passive Time: 0 minutes
Total Time: 15 minutes
Ingredients:
½ cup steel cut oats
1 cup water
1 tbsp. chia seeds
1 tbsp. ground flaxseeds
1/8 cup walnuts, chopped
½ cup unsweetened almond milk
½ ripe banana, mashed
1 tbsp. maple syrup
½ tsp. ground cinnamon
½ tsp. vanilla extract
Salt to taste
Instructions:
Put all the ingredients in the Instant Pot.
Mix well.
Cover the pot with the lid.
Seal the valve.
Set to manual and cook for 10 minutes .
Do a quick pressure release.
Nutritional Information per Serving:
Calories 332
Total Fat 12 g
Saturated Fat 1 g
Cholesterol 0 mg
Total Carbs 48 g
Sugars 11 g
Fiber 4.9 g
Sodium 78 mg
Potassium 322 mg
Protein 11 g
0 notes
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Vegan Gumbo
Serving Size: 1 cup
Preparation Time: 10 minutes
Cooking Time: 34 minutes
Passive Time: 30 minutes
Total Time: 1 hour and 14 minutes
Ingredients
1/8 tsp. black pepper
¼ tsp. cayenne pepper
1/8 tsp. mustard powder
1/8 tsp. garlic powder
¼ tsp. paprika
½ can young jackfruit in water, drained and shredded with a fork
2 tbsp. coconut oil, divided
1 veggie sausage, sliced
¼ cup white flour
½ tbsp. Cajun seasoning
½ tsp. dried thyme
½ tsp. paprika
1 clove garlic, minced
½ yellow onion, chopped
¼ green pepper, chopped
1 stalk celery, chopped
1 vegetable bouillon dissolved in 1 ¼ cup water
1 cup canned crushed tomatoes
¾ cup okra, sliced
1 bay leaf
Salt and pepper to taste
Bunch of parsley, chopped
2 cups cooked rice
Instructions
Place the black pepper, cayenne pepper, mustard powder, garlic powder and paprika in a blender.
Pulse until well blended.
Pour the powder mixture all over the jackfruit.
Let sit for 30 minutes .
Press the sauté function on the Instant Pot.
Heat half of the coconut oil.
Cook the veggie sausage for 5 minutes.
Remove the sausage and set aside.
Add a little more coconut oil.
Add the jackfruit and sauté for 5 minutes.
Remove and then set aside.
Add the remaining coconut oil, flour, Cajun seasoning, thyme, and paprika.
Whisk and cook for 15 minutes.
Add the onions, garlic, celery and green peppers.
Cook for 5 minutes.
Put back the jackfruit and sausage.
Add the bouillon, tomatoes, bay leaf and okra.
Stir well.
Seal the pot.
Choose the pressure cook setting.
Cook for 4 minutes.
Release the pressure quickly.
Season with the salt and pepper.
Garnish with parsley and serve with rice.
Nutritional Information per Serving
Calories 452
Total Fat 17.98 g
Saturated Fat 6.77 g
Cholesterol 0 mg
Total Carbs 35.67 g
Sugars 4.87 g
Fiber 4.6 g
Sodium 487 mg
Potassium 532.92 mg
Protein 6.47 g
0 notes
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Quinoa Burrito Bowl
Serving Size: 1 bowl
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Passive Time: 0 minutes
Total Time: 25 minutes
Ingredients
½ tsp. olive oil
¼ onion, diced
½ bell pepper, diced
¼ tsp. salt
½ tsp. ground cumin
½ cup salsa
½ cup quinoa, rinsed and drained
½ cup water
¾ cup cooked black beans
Toppings
Avocado
Guacamole
Cilantro
Lettuce, shredded
Instructions
Choose the sauté function on the Instant Pot.
Sauté the onions and bell peppers for 8 minutes.
Add the salt and cumin.
Turn off the pot.
Add the salsa, quinoa, water and black beans.
Cover the pot with its lid.
Turn the top switch to “sealing.”
Choose the rice function.
Release the pressure naturally.
Serve warm with the toppings.
Nutritional Information per Serving
Calories 275.35
Total Fat 4.25 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Total Carbs 47.84 g
Sugars 4.3 g
Fiber 8.89 g
Sodium 1.05 g
Potassium 510 mg
Protein 12 g
0 notes
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Almond Milk Yogurt
Serving Size: 1 cup
Preparation Time: 10 minutes
Cooking Time: 8 hours and 6 minutes
Passive Time: 0 minutes
Total Time: 8 hours and 16 minutes
Ingredients:
2 cups almond milk
1/8 tsp. agar powder
1 tbsp. arrowroot powder
¼ cup raw cashews
1/8 cup coconut yogurt (vegan)
½ tbsp. maple syrup
½ tsp. vanilla extract
1 cup water
Fresh fruit
Instructions:
Place the almond milk, agar powder, arrowroot powder and cashews in a blender.
Pulse until smooth.
Transfer the mixture into a saucepan over medium heat.
Simmer for 5 minutes while stirring frequently.
Remove from heat.
Let cool in a bowl.
Add the yogurt, maple syrup and vanilla to the mixture.
Pour the mixture into a mason jar.
Add the water to the bottom of the Instant Pot.
Place the steamer rack inside.
Put the jar on top of the rack.
Seal the pot.
Steam for 1 minute.
Press the yogurt setting.
Set it to 8 hours.
Serve the yogurt with the fresh fruit.
Nutritional Information per Serving:
Calories 169.52
Total Fat 11.93 g
Saturated Fat 4.9 g
Cholesterol 0 mg
Total Carbs 13.37 g
Sugars 4.32 g
Fiber 1.1 g
Sodium 263.38 mg
Potassium 137.84 mg
Protein 2.8 g
0 notes
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Carrot & Potato Medley
Serving Size: 1 cup
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Passive Time: 0 minutes
Total Time: 25 minutes
Ingredients
1 tbsp. olive oil
½ white onion, diced
1 lb. baby carrots, sliced
2 lb. potatoes, cubed
1 ½ cloves garlic, chopped
½ tsp. Italian seasoning
¼ cup vegetable broth
Fresh parsley, chopped
Instructions
Add the olive oil to the Instant Pot.
Cook the onions for 5 minutes.
Add the carrots and cook for another 5 minutes.
Put in the rest of the ingredients, except the parsley.
Seal the pot.
Turn the knob to “sealing.”
Hit the manual button.
Cook for 10 minutes .
Release the pressure naturally.
Sprinkle the parsley on top before serving.
Nutritional Information per Serving
Calories 288
Total Fat 5 g
Saturated Fat 1.99 g
Cholesterol 0 mg
Total Carbs 54 g
Sugars 8 g
Fiber 12 g
Sodium 407 mg
Potassium 1.75 g
Protein 9 g
0 notes
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Creamy Peaches Oatmeal
Serving Size: 1 bowl
Preparation Time: 5 minutes
Cooking Time: 3 minutes
Passive Time: 0 minutes
Total Time: 8 minutes
Ingredients:
1 cup rolled oats
½ peach, chopped
2 cups water
½ tsp. vanilla
1 tbsp. flax meal
¼ cup almonds, chopped
2 tbsp. almond milk
Maple syrup to taste
Instructions:
Add the oats, chopped peaches, water and vanilla to the Instant Pot.
Seal with the lid.
Choose the porridge setting.
Cook on high pressure for 3 minutes.
Release the pressure naturally.
Top with the flax meal, almonds, almond milk and maple syrup before serving.
Nutritional Information per Serving:
Calories 292
Total Fat 13.5 g
Saturated Fat 4.1 g
Cholesterol 0 mg
Total Carbs 36 g
Sugars 5.3 g
Fiber 7.5 g
Sodium 12 mg
Potassium 379 mg
Protein 9.3 g
0 notes
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Chickpea Spinach Curry
Serving Size: 1 cup
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Passive Time: 4 hours
Total Time: 4 hours and 50 minutes
Ingredients:
6 tbsp. dried chickpeas
½ tsp. olive oil
¼ onion, chopped
2 cloves garlic, minced
½ inch ginger, minced
½ green chili pepper, chopped
¼ tsp. ground cumin
¼ tsp. paprika
½ tsp. ground coriander
7 ½ oz. canned tomatoes
Salt to taste
¾ cup water
1 cup spinach, chopped
½ cup cashew milk
½ tbsp. lemon juice
Cayenne pepper
Instructions:
Soak the chickpeas in warm water for 4 hours.
Rinse and drain. Set aside.
Choose the sauté function on the Instant Pot.
Add the oil.
Cook the onions, garlic, ginger and chili peppers for 4 minutes.
Season with the spices.
Add the tomatoes.
Bring to a boil.
Add the chickpeas, water and salt.
Cover the pot with the lid.
Set the knob to “sealing.”
Choose the manual setting.
Cook for 30 minutes.
Use the quick pressure release.
Press the sauté setting.
Mix in the greens and cashew milk.
Remove from the pot.
Transfer to a bowl.
Add the lemon juice and cayenne. Mix well.
Serve with rice for the best result.
Nutritional Information per Serving:
Calories 209
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 0 mg
Total Carbs 35 g
Sugars 9 g
Fiber 9 g
Sodium 722 mg
Potassium 755 mg
Protein 10 g
0 notes