Maple and Marigold

Finding The Flavour In Life | Family, Food and Wellness blog with a multicultural flair

  • Home
  • Family
    • Active Kids
    • Reviews
  • Food
    • Herbs and Spices
    • Kitchen Tips
    • Instant Pot
    • Recipe Redux
    • Reducing Waste
    • Dinner in 22
  • Feature
  • Nourish by Numbers
  • Wellness
    • Life with Allergies
    • Flu Fighters
  • Travel
    • Toronto and Area
  • About
    • The Blog
    • About Puneeta
    • Work With Me
    • Media Mentions
    • Disclosure & Integrity Statement
    • Privacy Policy
    • Stuff We Love
    • Giveaway
You are here: Home / Food / Instant Pot / Instant Pot Meal Prep for the Week – 6 Meal Ideas and Tips

Instant Pot Meal Prep for the Week – 6 Meal Ideas and Tips

March 27, 2018 by Puneeta 2 Comments

Share
Tweet
Pin
Share

Meal prep is just one of the ways I stay sane. And when nothing else works as it should during the week, I know this – everybody is hungry at the end of the day. Since the Instant Pot came on the scene, my Sunday meal prep has become a whole lot more enjoyable….and speedy.

6 Instant Pot Meal Prep Ideas | Maple and Marigold

Every Sunday afternoon I spend a couple of hours in the kitchen to get ready for the upcoming week. A little bit of preparation means I reduce my stress during the week. Less stress means less yelling, and school lunches and dinners are made easier and faster for the days ahead. Convinced, yet?

You can read more about why I bought the Instant Pot here along with tips on how I got around to loving my new appliance here. But in the meanwhile here are 6 Instant Pot meal prep tips that have transformed my kitchen routine.

How to Use the Instant Pot for Sunday Meal Prep 

First, I think it’s important to address the elephant in the room: The Instant Pot isn’t a magic wand. It doesn’t always reduce the cooking time. What it does do in spades is to help multitask. Juggling between different stages of cooking is easier with a 5th burner on the side. That’s what the Instant Pot is  – an easy to clean, efficient 5th burner. One that can be left alone to do its thing while you do other things. Or watch Netflix – who am I to judge?

Good things can take time – but not in an Instant Pot. It is designed as an electric pressure cooker but also does the work of a slow cooker, rice cooker, yoghurt maker, steamer, sauté pan and a warming pan. It’s truly an all-in-one pot but you don’t even need all these features to get organized for the week. An Instant Pot will literally rescue your Sunday meal planning and reduce your meal prep time.

6 Instant Pot Meal Prep Ideas | Maple and Marigold

Six Instant Pot Meal Prep Ideas

I’ve organized the tips by ingredient and show you how to cook each using the Instant Pot. In the following tips, I’m assuming you’re doing these in one afternoon.

You will need:

  • A glass lid that fits your Instant Pot
  • A steamer basket that fits inside
  • In addition to these, you can see my list of remaining favourite Instant Pot accessories here. 

Meal Prep Ideas for the Instant Pot | Maple and Marigold

Chickpeas

On Sunday morning before breakfast, I soak the dry chickpeas. Chickpeas are a solid source of protein. They are plant-based (of course!), healthy and delicious and my kids eat them without complaining. The flavour and texture of the canned variety is still there but is vastly different from those made from dry. So if you eat chickpeas, use dry chickpeas instead of canned, and get soaking!

Meal Prep Tips from my kitchen | Maple and Marigold

How to cook chickpeas: Soak the chickpeas for a few hours or overnight. Drain and rinse. Pour in Instant Pot and cover with fresh water by at least a couple of inches. Pressure cook along with a little bit of salt and a bay leaf for 14 mins high pressure. NPR min 5 mins.

 

Pro Tip:  If you forgot to soak the chickpeas in the morning, pour a kettle of hot water over them while you are puttering around. A half hour of a good hot water soak also works in a pinch but extend the cook time on the Instant Pot by another 10 minutes.

Use: These Instant Pot chickpeas will form the basis of many meals during the week.  You can use them in a Chickpea curry (I often add them to this vegetarian coconut milk curry), on top of salads, in tacos, and of course as a  hummus dip. Once you’ve had homemade hummus you’ll never go store-bought.

Homemade Tomato Sauce

Fresh tomato sauce is the best. I usually make a batch during the summer season and it stores well in the freezer. But that doesn’t last long and so every Sunday I make a mason jar full of homemade tomato sauce.

How to make homemade tomato sauce: Wash 4 large tomatoes. Add them in the Instant Pot along with a cup of water. Turn on saute mode. Once the water is hot put the glass lid on. Let the tomatoes blanch – you’ll see the skin start to crack in 15 mins. Cool slightly, peel skin and blend with the immersion blender, right in the Instant Pot. The sides of the Instant Pot pot are high making it perfect for “in-pot blending.”  

Use: Bottle and use during the week to make spaghetti or this makhani sauce.
 

Cooking Beans in the Instant Pot

Yes, beans get two sections, that’s how versatile and necessary they are in our diet. Chickpeas are delicious in many dishes, and then there are other beans like black-eyed peas and red kidney beans {rajma}. Beans make a great Instant Pot meal prep. Theyneed less soaking and fewer minutes in the Instant Pot.

How to cook beans: Add the beans in the Instant Pot along with double the quantity of water. Cook on high pressure for 15-20 minutes. NPR. You can refer to the Instant Pot timetable here.

Meal Prep Tips from my kitchen | Maple and MarigoldPro Tip: White beans take less time than red or black

Use: Beans make a delicious topping for a salad, as a filler in taco chicken or in your favourite chilli recipe. I grew up with Rajma chawal {red kidney beans curry with rice} as a Sunday staple because it takes a while to make the rajma. Not anymore if the prep work is done on Sunday. Thanks to the Instant Pot and Sunday meal prep, we can now have rajma any day of the week.

Boiled Rice

It sounds simple,but boiled rice will rescue you on those crazy Thursday nights when the fridge is empty and you really don’t want to order takeout.

How to cook rice: Rinse and wash two cups of rice. Add into Instant Pot along with 4 cups of water. Cook on high for 6 minutes and NPR for 5. You can also make brown rice for the week – it adds protein and fibre to your diet. Just use the Instant Pot timetable or the button if you have it on your model.

Use: I cook curry at least once during the week and boiled rice makes a great accompaniment. I have also been known to make arancini and rice pakora (both are different types of deep fried fritters) and of course my favourite is this recipe conveniently named “Clean your Fridge” fried rice.

Broccoli Instant Pot Meal Prep | Maple and Marigold

Broccoli

Normally we are all fans of my stovetop, sauteed broccoli. It doesn’t take long and can be done on a rushed weeknight. On Sundays though, I steam broccoli so I can use it as a filler in a number of ways.

How to cook broccoli: Cut broccoli into florets and add to steamer basket. Insert the steamer basket into the Instant Pot with a cup of water. Steam for 2 mins. QR.

Use: This broccoli often makes its way into kids’ lunch boxes as their healthy snack for school. The florets are also great in curries, and when mashed up into these masoor dal fritters. They make me look so good!

Cooking Potatoes in an Instant Pot | Maple and Marigold

Potatoes

I saved the best for last…for a reason. Potatoes often get a bad rap but it’s the method of cooking that is to blame. Steaming them in the Instant Pot, I promise, is one of the most versatile and delicious ways to include potatoes in your meals.

How to make potatoes in Instant Pot: I use the small potatoes that are available by the bagful at Costco. You can use any new potatoes in this recipe. Wash well. Scrub if you need to. Leave the skin on if you are using baby potatoes. A lion’s share of the nutritional value is right underneath the skin and we lose it all if we peel. Add the potatoes in the steamer basket along with a cup of water and insert the basket into the Instant Pot. Pressure cook it on high pressure for 10 mins. QR.

Use: Potatoes can be included as an easy mashed potato side dish, made into aloo tikkis (cutlets),or mashed and grilled with a little bit of olive oil and salt and pepper.

Meal Prep Tips from my kitchen | Maple and Marigold
 
Pro Tip: steamed potatoes refrigerate easily for a week.
 

 

 

Instant pot really makes the Sunday meal prep process much easier and faster. Give the above Instant Pot meal prep tips a go and let me know what you think. I’d love to hear how the Instant Pot has helped you with your meal prepping. What are your favourite Instant Pot hacks?

6 Instant Pot Meal Prep Ideas | Maple and Marigold

 

Share
Tweet
Pin
Share

Filed Under: Food, Instant Pot, Kitchen Tips, Reducing Waste, Stuff we Love Tagged With: Vegetarian

« The Healthiest (and most delicious) Way To Cook Brussels Sprouts
7 Tips to Survive and Thrive on a Family Road Trip »

Comments

  1. Srividya says

    May 16, 2019 at 9:34 am

    Do you freeze the beans and brocolli in freezer or just leave it in fridge after cooking in ip for the whole week

    Reply
    • Puneeta says

      May 16, 2019 at 12:37 pm

      I often freeze especially if I feel the veggies may be used the following week. But the texture gets a little mushy when you thaw so its perfect if using for cutlets etc.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Search

Puneeta on Global News Morning

Puneeta on CHCH TV

Cut down on Food Waste - Live on TV

Tips to save money and reduce food waste in our kitchens. Watch Puneeta on CHCH Morning Live as she shares small changes that have a big impact.

Posted by Maple and Marigold on Tuesday, July 16, 2019

About Me

Hi, I'm Puneeta!
I live in Toronto with my hubby and two kids, and love the colour my Indian roots bring to my life here. I write about family, food, kids, and how to make every day enjoyable, healthy, and delicious. Let's talk a little bit more over here.

Subscribe

Taste Canada Ambassador

Tast Canada Awards Ambassador

Contact Maple & Marigold

Email: Puneeta@MapleandMarigold.com

 

On Instagram

mapleandmarigold

Instagram post 2193106333308723431_3013658213 Homemade dulce de leche anyone? It's FABULOUS as a homemade gift for the foodie in your life. I  usually make a big batch in December and use it all season long.
Try it as a swirl in your morning drink, as a topping on cheesecake or a drizzle on ice cream and pancakes. Just don't leave it on the counter because it is IRRESISTIBLE!!! Recipe on MapleandMarigold.com
.
.
#fbcigers #foodmatters #torontolife #milkandhoney #caramel #holidayprep #festivecooking #happyplace #yumyumyum #deliciousfood
Instagram post 2191164016867849685_3013658213 This was me back in July after my first TV segment on @chch_morninglive. I remember I was absolutely exhausted and totally delighted. The segment was about good food and how small steps can help reduce food waste in the kitchen. Totally my jam! And butter and bacon 😂
💃Since then I have done 5 TV segments - on #CHCHmorninglive and #GlobalNewsMorning - and so much MORE 💃
🌎 The biggest lesson in this experience?  I need to get better at applying foundation 😂 #somanyjokes
The other biggest lesson - this is one of the best ways to reach the most number of people in the shortest time.🌎
♥️Good food is not just about  us. It is about more than flavour and nutrition. Good food is also about how it impacts our community and the planet.♥️
There's more coming.👆
👉In the meanwhile follow @nourishbynumbers where we are sharing every day living and small steps towards better food and a healthy planet for all. .
.
#fbcigers #foodmatters#livegreentoronto #zerowastewarriors #sustainableliving #torontolife#1000waystonourish #canolaconnect #livegreen #greenliving #onlyliving #lovefoodhatewastecanada #loveontfood #lovelocal #savourontario #betterfood #betterlife #reducefoodwaste #reducereuse #healthyeatinghabits #healthyplanet
Instagram post 2190478501172600802_3013658213 Scrolling through my old pictures and this popped up from our fall stay at the beautiful @elmhirstsresort. You wouldn't know it looking out the window today but this was just a couple of months ago. Such a gorgeous resort with tons of activities for all ages. The area is fun in winter time as well. Check out their December promo (5th night free) and an upcoming Snow Kite weekend in January!
.
.
#hosted #ricelake #WinterKN #DiscoverON  #DiscoverKN #ExploreKL #WinterFun #ElmhirstPlay #snowscapes #thekawarthas #travel #ontariotravel #travelontario #torontolife #LaDolceVita #lakelife #fallbelike #iremembersummer
#itswinternow #ptbocanada #torontofamilies #torontomoms
Instagram post 2187398779110943666_3013658213 Happy Thanksgiving to our American friends! Hope you're celebrating the day with food, friends and family!
👭🍲👪🎉💃🌟✨🙏
.
.
#fbcigers #foodmatters #torontolife #canolaconnect #turkeyday #americanthanksgiving #givethanks #gather #love #betterfood #betterlife
Instagram post 2186120792340126566_3013658213 Cranberry chutney, anyone? 💃💃
Looking for a side sauce to your festive mains? Try this spicy twist on a holiday staple - made with cranberries, chillies, spices and sugar. Totally delish!!! 😋🔥
It's on the blog or there's this link that you can follow >>>
https://www.mapleandmarigold.com/wake-up-your-tastebuds-cranberry-chutney-recipe/
.
.
#americanthanksgiving #sidesthatslay #lovefood #cranberries #lovespices #cookingwithspices #needtheheat #cranberrychutney #thanksgivingturkey #festivedinner #tuesdaytips #foodiefeature #food matters #makechutney #notwar
Instagram post 2185054486564142195_3013658213 Indian food is AMAZING in so many ways. From all the choices available tho', one of my favourite is this rice kheer dish because here plain and simple MILK is the star!
🌟Slow-cooked milk reduced and sweetened to a dense texture and then cooked with rice and spices. A decadent, mellow, UNFORGETTABLE bowl of heaven🌟
Recipe now on the blog! Along with why I love dairy, Canadian dairy in particular.
💃It's also #MilkCalendar time and dairy farmers have got together to release a calendar with delicious recipes from around Canada. Check it out and order your own at new.milk.org💃
.
.
#savourontario #loveontfood #ontariodairy #canadiandairy
#canadianfood #canadaisfood #foodlandontario #fbcigers #foodmatters #usespices #milkcalendar
#lovefood #indianfoodlovers #desifood #kheer #ricepudding
Load More… Follow on Instagram

Popular Posts Today

  • The healthiest way to cook broccoli | Kid friendly vegetables | Five a day | Half your plate | Maple and Marigold The healthiest (and only)...
  • 6 Genius Hacks to hosting...
  • Phlegm -busting Orange Peel Tea Recipe | Natural Remedies | Healthy Living | Cold and flu remedies | Ways to Boost Immunity Orange Peel Tea Makes a N...
  • The easiest way to take Turmeric | Natural health remedy for cold and flu | Simple and easy recipe for Golden Milk | Turmeric and it's health benefits| Maple and Marigold The Easiest Way to take T...

Categories

Copyright 2017 MapleandMarigold.com. Please don't copy or duplicate without consent.