The Mediterranean Diet Meal Plan That Will Get You Through All 21 Meals This Week
Instant Pot Cranberry Kasha Pilaf
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Published Feb 1, 2023
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Ghazalle Badiozamani/Instant Pot Miracle Mediterranean Diet Cookbook
We’re noticing a trend, and we’re loving it: The Mediterranean diet—which focuses on prioritizing fresh produce, whole grains and lean proteins and is basically the opposite of a “diet”—is gaining traction over the highly restrictive eating plans of the last decade. If you want to hop on board, why not start with this Instant Pot cranberry kasha pilaf from Urvashi Pitre’s new title, Instant Pot Miracle Mediterranean Diet Cookbook?
“I love the combination of textures and tastes in this pilaf—or is it a salad?” Pitre writes. “The pleasantly chewy kasha; the soft, tart cranberries; the toasted, nutty walnuts; and the slightly bitter kale all make for a colorful and tasty dish. Add a fried egg on the side for each person, and dinner is served in a jiffy. Use the leftovers as a cold salad the next day with just a dash of vinegar and oil for an easy dressing.”
From Instant Pot Miracle Mediterranean Diet Cookbook by Urvashi Pitre. Copyright © 2022 by Urvashi Pitre. Reprinted by permission of Harvest, an imprint of HarperCollins Publishers.
Ingredients
1 cup toasted buckwheat oats (kasha)
1 cup dried cranberries
1 cup water
1 teaspoon kosher salt
Salad
4 cups chopped fresh kale
2 tablespoons extra-virgin olive oil
2 tablespoons freshly grated orange zest
1 teaspoon kosher salt
1 cup chopped, toasted walnuts
Directions
1. Make the Pilaf: In the Instant Pot, combine the buckwheat, cranberries, water and salt. Secure the lid on the pot. Close the pressure-release valve. Select Pressure Cook/Manual and set the pot at High Pressure for 15 minutes. At the end of the cooking time, allow the pot to rest undisturbed for 10 minutes, then release all remaining pressure.
2. Make the Salad: In a large mixing bowl, combine the kale, olive oil, orange zest and salt. Using clean hands, mix the ingredients, massaging the kale as you go. This will help soften the kale, reduce some of the bitterness and allow the seasonings to penetrate. When the pilaf is cooked, fluff up the grains with a fork.
3. Divide the kale among four plates (to serve as a main course) or six plates (to serve as a side dish). Place the pilaf on top of the kale and top with the walnuts before serving. Or do what I do: Mix everything in one big bowl and serve.
Nutrition Facts
350 calories
19g fat
46g carbs
7g protein
21g sugars
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Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.