Blueprint - one grain, one bean, one green

Utilisé Instant Pot à Chili pour les haricots noirs, trop cuit A GRAIN (½ cup) Barley (100 g) Brown rice (90 g) Farro (105 g) Millet (100 g) Polenta (coarse cornmeal; 70 g) Quinoa (95 g) Wheat or spelt berries (95 g) A GREEN (2 cups chopped) Broccoli (180 g) Cabbage (napa, savoy, green, or red; 140 g) Collards (70 g) Kale (30 g) Spinach (80 g) Swiss chard (70 g) Zucchini noodles (220 g) A BEAN (1 cup cooked) Adzuki beans (230 g) Black beans (170 g) Black-eyed peas (165 g) Chickpeas (165 g) Lentils (200 g) Pinto beans (170 g) Red kidney beans (175 g) A SPICE BLEND Fall & Winter All- Purpose Seasoning Fresh dill and tarragon Garam Masala Harissa Italian Spices Jerk Spices Taco Seasoning

Updated at: Sun, 07 Jan 2024 21:16:35 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories364.4 kcal (18%)

Total Fat3 g (4%)

Carbs70.2 g (27%)

Sugars5.6 g (6%)

Protein15.9 g (32%)

Sodium206 mg (10%)

Fiber15.3 g (55%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

½ cupmillet

180gbroccoli

Instructions

Step 1

Millet: Ratio = 1 part millet : 1 ¾ parts water Cook Time = 10 minutes Release = 10 minute natural release, then release any remaining pressure

Step 2

Black beans: - Add beans and water (or broth) to Instant Pot. We also like a little onion and salt for added flavor (optional). - Secure lid, press Pressure Cook — High, and set to 25 minutes. It will take ~8 minutes to pressurize and then the cooking will begin. - When the Instant Pot timer goes off, set a separate timer for 20 minutes and allow the steam to release naturally (that means don’t push any buttons!).

Step 3

Broccoli: -Pour ½ cup (125ml) cold water in Instant Pot. Place Steamer Basket in Instant Pot, then layer broccoli florets on it. Pressure cook at High Pressure: -For 2-3 cups of broccoli: 0 min for crunchy, 1 min for tender -For 1 cup of broccoli: 1 min for crunchy, 2 mins for tender Then immediately Quick Release.