6 Ways Sunday Meal Prep Works - Instant Pot Tips

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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.

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. Less stress means less yelling and school lunches and dinners can be 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.

Instant Pot Rescues Sunday Meal Prep

Firstly, 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 it’s 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. And you don’t even need all these features to get organized for the week.

Six Instant Pot Meal Prep Ideas

I’ve organized the tips by ingredient and 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.

Chickpeas

Sunday mornings before breakfast I soak 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 regularly get soaking!

How: 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 by another 10 minutes.

Use: These will form the basis of many meals during the week. Chickpea curry (I often add them to this vegetarian coconut milk curry), top on salads, in tacos and of course there’s hummus. Once you’ve had homemade hummus you’ll never go storebought.

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 during the year. But that doesn’t last long and so every Sunday I make a mason jar full.

How: Wash 4 large tomatoes. Add them in the 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. In the same pot. The sides of the Instant Pot pot are high making it perfect for “in pot blending.”

Use: Bottle and use during the week in along with spaghetti or this makhani sauce.

Beans

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}. These need less soaking and fewer minutes in the Instant Pot.

How: Add the beans 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

Pro Tip: White beans take less time than red or black

Use: These make a delicious topping for a salad or 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.

Boiled Rice

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

How: 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

Normally we are all fans of my stovetop, sauteed broccoli but that 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 filer in a number of ways.

How: Cut into florets. 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 and curries and when mashed up into these masoor dal fritters that make me look so good!

Potatoes

I saved the best for last…for a reason. Potatoes often get a bad rap and 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.

How: I use the small potatoes that are available by the bagful at Costco. You can use any new potatoes. 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. Insert the steamer basket along with a cup of water. High Pressure – 10 mins. QR

Use: these often get mashed, made into aloo tikkis (cutlets) or smashed and grilled with a little bit of olive oil and salt and pepper.

Pro Tip: steamed potatoes refrigerate easily for a week.

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