Table of Contents
Sources
I make a soup from a recipe in the book Vegan Under Pressure by the nutrition/cooking writer Jill Nussinow. Her web site is The Veggie Queen. She promotes the book on her web site. I also refer to Hip Pressure Cooking, by the cooking writer Laura Pazzaglia for information about cooking in an electric pressure cooker. Both books were written before the Instant Pot came on the market, but are applicable to pressure-multi-cookers.
White Bean and Cabbage Soup
Jill Nussinow, in Vegan under Pressure (p. 162), for White Bean and Cabbage Soup recommends 1½ cups of dried Cannellini beans, soaked. Cannellini is a variety or cultivar of Phaseolus vulgaris, the American common bean. It is an oval white dry bean also often sold as the white kidney bean, nearly as large as a red kidney bean. 1½ cups of beans absorb most of 2½ cups of water overnight. She also suggests Great Northern beans and Navy beans, other Phaseolus vulgaris white beans.
The recipe gets color from the use of ¼ cup of chopped sun-dried tomatoes, and from diced fresh or canned diced tomatoes. I use no salt added canned tomatoes. It gets flavor from tomatoes and from onion, garlic, Italian seasoning and bay leaves. Salt is not listed as an ingredient.
Sun-dried tomatoes are dried in salt and have sodium. I use “ready to eat” sun-dried tomatoes sold in sealed pressed blocks by San Remo. I can buy these when a couple of local stored have them in stock. The tomatoes appear to be Turkish. The Food Facts label defines a serving of three tomatoes as 15 grams, and states this serving has 314 mg. of sodium. I try to get mix of larger and smaller tomatoes, and use 6 tomatoes, to get about 45 grams or ¼ cup of chopped pieces. The sun-dried tomatoes contribute about 900 mg. sodium and are the main source of sodium in this recipe.
White Kidney beans
For the last few years, I used the Walmart store brand Great Value dry white kidney beans for this soup but changed when Walmart stopped selling those dry beans.
Italian Seasoning
Jill Nussinow’s recipe for Italian Seasoning in Vegan Under Pressure (p. 41) makes just a little more than 160 ml – about ⅔ of a cup. I make a batch every few months.
It involves dried whole herbs or leaves (crumbled leaves), and a few ground spices:
| Ingredient | Amount |
| basil | 3 Tbsp. |
| oregano | 2 Tbsp. |
| marjoram | 1 Tbsp. |
| parsley | 1 Tbsp. |
| thyme | 2 tsp. |
| summer savory | 1 tsp. |
| rosemary (ground or finely chopped) | 1 tsp. |
| dried minced garlic | 1 Tbsp |
| dried minced onion | 2 tsp. |
| dried red pepper flakes | ≦ ½ tsp. |
| *optional: minced dried lemon peel or lemon verbena | 2 tsp. |
Availability of the component herbs depends on practices of the growers, wholesalers and the retail merchants. I had to search for dry crumbled summer savory when a small local herb firm stopped providing this herb to local grocery stores.