Your kitchen
Pressure cooker and Instant Pot meals
Stew in 25 minutes and dried beans without soaking. How electric pressure cookers work, the fill and release rules, and what the timings really mean.
How it works
A sealed pot traps steam. As the pressure rises, water boils at a higher temperature than it can in an open pan, so food cooks faster. An electric model such as the Instant Pot manages the heat itself and holds a working pressure of about 65–85 kPa (9–12 psi) on its High setting.
The time in a recipe is time at pressure. The pot first has to heat up and pressurise, and afterwards the pressure has to come down, so allow extra at both ends. Instant notes that cold or frozen ingredients take longer to pressurise and suggests thawing first for the fastest results.
Typical times at high pressure
From Instant Pot’s own tables: white rice 4 minutes, brown rice 20, green or brown lentils 8, dried black beans 20, dried chickpeas 35, boneless chicken breast 5–8 and stewing beef 25. Treat these as starting points and check the manual for your model, because cut, size and quantity all shift the result.
Speed does not replace a thermometer. Poultry still needs to reach 74°C (165°F), minced meat 71°C (160°F) and whole cuts of beef, pork and lamb 63°C (145°F) with a three-minute rest. If a piece is under, lock the lid again and give it a few more minutes at pressure.
Fill, liquid and release
Never fill past the two-thirds line, and stop at half for food that swells or foams, such as rice, beans, oats, split peas and pasta. Pressure needs steam, so the pot must contain thin, water-based liquid such as stock: Instant specifies at least 375 ml for its 5.7 litre model. Thick or creamy sauces need water added.
Natural release means leaving the pot to depressurise on its own. Instant says to use it after soups, stews, chilli, beans and grains, which can spatter through the valve if vented early. Quick release vents the steam at once. Follow the recipe, and keep hands and face away from the valve.
Worth knowing
- Dried red kidney beans contain a natural toxin that only thorough boiling destroys. The FDA’s advice is to soak them for at least five hours, then boil them in fresh water for at least 30 minutes. Never cook them on a multi-cooker’s slow-cook setting.
- Never force the lid. Wait until the float valve has dropped before opening, and do not use a pressure cooker for deep or shallow frying under pressure.
Common questions
Can I cook meat from frozen in a pressure cooker?
Instant’s manual says cold or frozen food takes longer to come to pressure and recommends thawing first for the fastest results. If you do cook from frozen, allow extra time and check the centre with a thermometer.
Does pressure cooking change the macros?
No. The cooking method does not change the protein, carbs or fat in the ingredients. Liquid stays in the pot rather than boiling off, so weigh the finished dish and divide it to portion accurately.
Sources
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
