Jimmie's Guide to Quick Fix Vegetarian Lunches - From Scratch

So. . . This is "Quick Fix Lunches Version 2.0". On the original Quick Fix Lunches page, I discussed ways to easily prepare lunches from packaged rices/grains, canned beans, and the like. But these foods, while not as "prepared" as canned soups or frozen dinners, tend to have pretty uniform seasonings, and often the rice and grain packages seem somehow a bit stale.
And there's just no comparison in taste to beans, lentils, and rices that have been cooked from scratch. But, you ask, where's the "Quick" part of "from scratch" cooking?
That would be the "Instapot", or other type of pressure cooker! You prepare several days worth of beans, lentils, and rices in advance and then just mix and match them at lunchtime. This prep can even be done on weekends and some of the portions frozen for subsequent use.
Yes, this is indeed a rather big transition, but:

There is a big difference on the taste! You won't go back. I promise.

Further, you can save some (medium) bucks by using bulk beans, lentils, and rices instead of the prepared packages and/or canned versions.

Prep-wise, you place a cup or two of raw beans or lentils into the Instapot and let them cook for about 10 - 20 minutes. Then you do the same with some sort of rice. (I provide information on cooking/release times for selected items below.) Then just place them into some large storage bowls and refrigerate. You could freeze a couple of portions in smaller bowls as well. That takes care of the cooking, and now you can simply spoon out your desired portions at lunch time, for the upcoming week.
I'll discuss how to add variety in the next few paragraphs.

The "Raw Materials"

Shown on the right are some rices. Or, you can buy in bulk.
The brown rice works very well with pinto beans. The wild rice mixture is good with various beans or lentils. And the green "Jade Pearl" rice is good with navy beans.

At the bottom are various beans. "Beans?" you ask. How is there any variety in beans? It's due to the unique taste of each bean type. Pintos, black, navy, and butter beans are examples, and if cooked from scratch the taste is completely different from those poured out of any can. And wait till you try "Soldier" beans, "Christmas" beans, "Adzuka" beans, or "Urad"! And each Lentil - red, brown, French, and mixed - is different as well.
Note that some of these unusual beans may have to be purchased online, but they are readily available.
As with the Quick Meals using the packaged products, the secret is using a variety of vegetables , such as shallots, onions, green and red peppers. And the vegetables are quick to prepare if you use "Jimmie's Quick Saute" to cook them. I introduced this in the original "Quick Fix Lunches" essay, but I will repeat it below.

And here are some vegetables to add flavor as well as very significant nutrition.
Onions and shallots. A shallot is simply a smaller onion with more concentrated flavor. Adding shallots to a meal is almost like adding garlic. Indeed, onions and shallots are related to garlic and have the allicin compounds that are believed to lower LDL cholesterol, increase HDL cholesterol, and have antimicrobial activity. Additionally, the quercetin in onions has a moderating effect on allergies.
Shown also are green and red peppers. They add vitamin C to the dish. Another possibility is broccoli (and cauliflower). These are part of the cruciferous vegetables family, and provide carotenoids (lutein, zeaxanthin, and beta-carotene). Also they have I3C (Indole 3 Carbinol) and sulforaphanes, which have significant anti-cancer properties. Note that these pytonutrients don't like much cooking. When I "Quick Saute" the broccoli and cauliflower (see below), I limit the time to about 1 1/2 to 2 1/2 minutes.
Note that you can even add variation in taste/mouthfeel by slicing the shallots and peppers in strips vs slicing them into small pieces.

Jimmie's "Quick Saute"

Adding some sauted onions, celery, or peppers to a dish is a great way to nutritionally amp up your lunch or other meals, but isn't "quick", and leaves you with a skillet that needs to be cleaned.
So here's Jimmie's Quick Saute:

Slice up your onions/celery/peppers and then simply place them in a pyrex bowl.

Add a small amount of water, a bit of olive oil, and some seasoning. I typically use "Janes Crazy Mixed up Salt", or Jacobsen's "Steak Salt". (Jacobsen is an Oregon local company that harvests sea salt from Netarts Bay - about 5 miles from our house! Their products are also available in other states, or online.) Optionally add some fresh basil or parsley, and especially - if you want to take a small bit of extra time that will provide a big benefit in taste - garlic cloves.

Cover with a paper plate and then microwave on high for about 1 minute. If the veggies aren't quite soft, just hit 'em for about 30 more seconds. If cooking red onions, you may find they're best when cooked slightly crispy. They impart a slightly sweet and complex flavor to any dish when cooked this way. (Why a paper, plate, instead of the plastic lids that usually come with the pyrex bowls? Because this tends to harden the plastic lids over time. Water condenses on the underside and gets very hot.)

Pour over your lunch dish. The taste really isn't significantly different from sauteing in a skillet, except that we're talking about just a few minutes of prep time and no skillet to clean! (However, if you take the microwaved veggies and do put them in a skillet, they will carmelize in just a minute or two.)

Quick saute prep - onions
This example shows onions as an addition to a dish. Just slice the onion so that you have little strips, taking care to remove the outer skin. It's tough, like eating a piece of paper. Add some olive oil, a bit of Jane's salt or your preference, and perhaps some parsley. Microwave as discussed above.
Update, 11/2023: Try shallots instead of onions. They impart a richer taste compared to red onions, ever so slightly sweet. I use shallots exclusively now.

Quick saute prep - shallots and peppers
And here are some shallots along with red and green peppers, sliced into strips. Tastes just like skillet-sauteed shallots/peppers (minus the carmelizing - but you won't miss it).

"Instapot" Cooking Information for Selected Beans and Rices

Here are some lists of suggested cooking times for various rices, beans, and lentils. You may find that these times - and/or water amounts - might need to be adjusted to suit your taste. Some folks like their beans more firm than others.
These times apply to dry rice/beans/lentils/split peas.
In "Instapot" parlance, "Natural Release" means you allow the unit to cool until the pressure has dropped completely, and the "Float Valve" has fallen. This is a "Full" Natural Release, and is indicated by "XX minutes, N R". Sometimes only a "Partial" Natural Release is necessary, and this will be indicated by "XX minutes, XX min N R". Examples:

"18 minutes, N R": Cook for 18 minutes, then allow a Full Natural Relase

"18 minutes, 10 min N R, then release": Cook for 18 minutes, then allow 10 minutes of Natural Release, then Press the black knob to release the remaining pressure.

"18 minutes, Quick Release": Cook for 18 minutes, then press the knob and release the pressure as soon as the 18 minutes is up.

Unless otherwise indicated, the Pressure setting is "High". Also note that the Instapot does NOT turn off automatically when it has finished cooking, or even if the pressure fully dissipates with "Natural Release". You have to press "Cancel" to stop cooking.

Instapot rice/beans meal "Serving Suggestion".

Rices
NOTE: In general, most sites indicate 1 cup rice and 1 cup water. For some of these shown, I have slightly increased the amount of water.

Lundberg Wild Blend Rice

1 C rice

1 1/4 C water, a bit of oil

25 minutes, 10 min N R, then release

Tru Roots Germinated Brown Rice

1 C rice

1 1/4 C water, a bit of oil

18 minutes, 10 min N R, then release

Short Grain Brown Rice

1 C rice

1 1/4 C water, a bit of oil

20 minutes, 15 min N R, then release

Long Grain Brown Rice

1 C rice

1 1/4 C water, a bit of oil

22 minutes, 15 min N R, then release

Madascar Pink Rice

1 C rice

1 1/4 C water, a bit of oil

4 minutes, 10 min N R, then release

Rices

Red Rice or "Tricolor Blend"

1 C rice

1 1/4 C water, a bit of oil

20 minutes, 10 min N R, then release

"Forbidden" (Black) Rice

1 C rice

1 C water, a bit of oil

20 minutes, 10 min N R, then release

Basmati Rice

1 C rice

1 C water, a bit of oil

"Brown": 18 minutes, Quick Release

"White": 4 minutes LOW, Quick Release

Jade Rice

1 C rice

1 C water, a bit of oil

4 minutes LOW, Quick Release

Instapot beans meal "Serving Suggestion".

Beans

Black Beans

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

25 minutes, N R

Chickpeas/Garbanzo Beans

1- 3 C beans

Enough water to cover about 1 in, a bit of oil

35 minutes, Quick Release

Navy Beans, Northern Beans

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

20 minutes, N R

Anasazi Beans, Cannelllini Beans or Scarlett Runner Beans

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

25 minutes, N R

Pinto, Pink, Chili, or Apache Red-and-White Beans; Also Vanquero Beans (Apache red/white sometimes called "Marble Beans".)

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

30 minutes, 15 min N R, then release

Ayocote Morado Beans

1 - 2 C beans

Enough water to cover about
1 1/2 in, a bit of oil

40 minutes, N R

Beans

Red Kidney Beans

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

20 minutes, N R

Baby/Large Lima beans or Christmas Limas (really good!)

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

18 minutes, 10 min N R, then release

Adzuki Beans (also really good)

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

25 minutes,15 min N R, then release

Urad Beans (also very good)

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

7 minutes, N R

Soldier Beans (or "European Soldier Beans") (and also very good)

1 - 3 C beans

Enough water to cover about 1 in, a bit of oil

20 minutes, N R

Mung Beans (actually a Lentil)

1 - 2 C beans

Enough water to cover about 1 in, a bit of oil

4 minutes, 10 min N R, then release

Instapot lentils meal "Serving Suggestion".

Lentils, Black-Eyed Peas, Split Peas

Lentils, Yellow or Red

1 - 3 C lentils

Enough water to cover about 1/2 in, a bit of oil

0 minutes, Quick Release
That's right: 0 minutes. They will be just mush otherwise!

Lentils, "Beluga", "Spanish Pardina"

1 - 3 C lentils

Enough water to cover about 1/2 in, a bit of oil

4 minutes, Quick Release

Lentils, "French"

1 - 3 C lentils

Enough water to cover about 1/2 in, a bit of oil

5 minutes, Quick Release

Lentils, Green, Brown, or Black

1 - 3 C lentils

Enough water to cover about 1/2 in, a bit of oil

5 minutes, Quick Release

Black-Eyed Peas

1 - 3 C Black-Eyed Peas

Enough water to cover about 1/2 in, a bit of oil

16 minutes, Quick Release

Selected Vegetables

Green Beans

1 - 3 C Green Beans

Enough water to cover,
a bit of oil

5 minutes LOW, N R

Green Beans with cut/cubed Potatoes

1 - 3 C Green Beans and Potatoes

Enough water to cover, a bit of oil

5 minutes LOW, N R

Mashed Potatoes

3 medium russet potatoes

Cover bottom with water

10 minutes, 10 min N R, then release

Quinola

1 C Quinola

1 1/2 C water

1 minute, 10 min N R, then release

Split Peas

1 C peas

3 C water

15 minutes, N R

Your Quick Lunch Dishes

These "recipes" assume that you have already prepared in advance the rice, lentil, or bean ingredient.
The various vegetables will all soften at about the same time. So you can "quick saute" them all at once. Just 2 to 2 1/2 minutes is usually enough.
For the "seasoning of choice" below, I use "Jane's Crazy Mixed up Salt" or "Jacobsen's Steak Seasoning".

Pinto Beans and Brown Rice

Ingredients

Brown rice (previously cooked in Instapot)

Pinto beans (previously cooked in Instapot)

Some "Quick Sauteed" shallots

Seasoning of choice.

Cooking
"Cooking" is actually easier than it was when using the packaged rices and canned beans! Just get a portion of your already pressure cooked pinto beans and rice, and heat in the microwave. Then slice a shallot or two and "Quick Saute". Pour over the heated beans. The olive oil used in the quick saute adds a bit of extra taste to the meal.

Pinto Beans and Brown Rice - Another Variation

Ingredients

Brown rice

Pinto beans

Some "Quick Sauteed" shallots, red and green peppers

Seasoning of choice

Cooking
This is how you add variation to your selection of beans/lentils/rices for the given week. Above, we showed pinto beans and rice with shallots. This time we've added shallots, red peppers, and green peppers, for a completely different taste. Just slice them - either in strips or small pieces - and "Quick Saute".
You can buy separate red and green peppers, or one of the packages of "mixed peppers".

Navy Beans, Peppers, and Italian Seitan

Ingredients

Navy Beans

Italian Seitan (crumbled)

Some "Quick Sauteed" shallots, red and green peppers. Some broccoli if desired.

Seasoning of choice

Cooking
Saute a bit of Upton's "Italian Seitan" in a skillet with a bit of oil. It browns very quickly - and will become hard if overcooked. (Don't have much time on this particular day? Just omit the Italian Seitan.)
Slice some shallots and red and/or green peppers and/or broccoli and "Quick Saute". Pour the cooked vegetables over the Navy beans.

Wild Rice and Shallots

Ingredients

Wild Rice Blend

One or more shallots, quick sauteed.

Seasoning of choice.

Cooking
Slice some Shallots (fairly thin slices). Place in bowl (no need to separate the slices, they will separate when cooked.) Add olive oil and seasoning and "Quick Saute".
Pour the cooked shallots and oil over the wild rice.

Apache Beans, Red and Green Peppers, and Shallots

Ingredients

Apache beans cooked in the Instapot.

Red and green peppers, a shallot - or half a shallot.

Seasoning of choice

Cooking
Slice the shallots and chop the peppers, and "Quick Saute".
Pour the cooked veggies over the beans.

Apache Beans, Red, Green, and Yellow Peppers, and Shallots

Ingredients

Apache beans cooked in the Instapot.

Red, green, and yellow peppers, a shallot - or half a shallot.

Seasoning of choice

Cooking
Slice the shallots and chop the peppers, and "Quick Saute".
Pour the cooked veggies over the beans.

Wild Rice, Broccoli, and Italian Seitan

Ingredients

Wild Rice Blend

Upton's Italian Seitan (crumbled)

Broccoli Florets

(Optional): a small shallot

Seasoning of choice.

Cooking
Saute a bit of Upton's "Italian Seitan" in a skillet with a bit of oil. It browns very quickly - and will become hard if overcooked. (Don't have much time on this particular day? Just omit the Italian Seitan.)
Cut and rinse some broccoli florets. Add olive oil and seasoning and "Quick Saute".
Pour the cooked broccoli and the browned seitan over the wild rice.

Soldier Beans, Red and Green Peppers, and Shallots

Ingredients

Soldier Beans

Red and green peppers

small to medium shallot

Seasoning of choice

Cooking
Slice the shallots and chop the peppers, and "Quick Saute".
Pour the cooked veggies over the beans.

Soldier Beans, Brown Rice, Broccoli, Cauliflower, Green Pepper, and Shallots

Ingredients

Soldier Beans

Broccoli

Cauliflower

Green Pepper

Shallots

Seasoning of choice

Cooking
Slice the shallots and chop the pepper as desired, cut or break off some
broccoli and cauliflower florets, and "Quick Saute".
Pour the cooked veggies over the beans.

Lentils, Green/Purple Peppers, and Shallots

Ingredients

Lentils

Green Peppers (or Purple peppers in season)

Red Peppers

Shallots

Seasoning of choice

Cooking
Slice the shallots and chop the peppers as desired, and "Quick Saute".
Pour the cooked veggies over the beans.