Category: Beans

Baked Beans

By , June 27, 2017

Instant Pot Baked Beans by Amy + Jacky @ Pressure Cook Recipes

Ingredients

  • Soak Navy Beans:
    • 1 lb (454g) dried navy beans (soaked overnight for at least 8 – 16 hours)
    • 1 ½ tbsp (25g) fine table salt
    • 6 cups (1.5L) cold water
  • Baked Beans Sauce & Aromatics:
    • 6 strips (242g) thick-cut bacon, roughly diced
    • 1 (159g) small onion, roughly diced
    • 2 (6g) garlic cloves, roughly chopped
    • 1 ¾ cup (438ml) cold water
    • ¼ cup (80g) blackstrap molasses
    • ¼ cup (60g) maple syrup
    • 1 tbsp (15ml) light soy sauce
    • ¼ tsp fine table salt
    • 2 bay leaves
    • Ground black pepper to taste
    • 2 tsp (12g) dijon mustard
    • 1 tsp (5ml) apple cider vinegar

Directions

    1. Press Saute button, saute chopped bacon in the Instant Pot®. Allow the bacon bits to crisp. Stir occasionally.
    2. Add in onion, freshly ground black pepper and sauté until soften. Add in garlic cloves and sauté until fragrant.
    3. Mix & combine blackstrap molasses, maple syrup, light soy sauce, and cold water in a container.
    4. Deglaze the bottom of the inner pot with some of the molasses mixture.
    5. Add fine table salt, bay leaves, soaked navy beans and the remaining molasses mixture in the Instant Pot®. Mix well and make sure all the beans are submerged in the molasses mixture. Pressure cook at High Pressure for 20 minutes + 20 minutes Natural Release.
    6. Add dijon mustard, and apple cider vinegar into the cooked baked beans. Mix well. Press the saute button and stir to thicken the baked beans to desired consistency. Taste & add more blackstrap molasses, salt, or vinegar if necessary.

 

Umami Chili

By , February 6, 2017

Make this Easy Umami Chili Recipe under an hour!

The layers of flavors & textures will satisfy your cravings for hearty comfort food.

Perfect for the cool winter days. Have fun cooking! :)

Full Printable Recipe & Cooking Tips: Instant Pot Chili

 

MOROCCAN SWEET POTATO & LENTIL STEW

By , November 23, 2015

FullSizeRender 17 300x225 MOROCCAN SWEET POTATO & LENTIL STEW

Submitted by Kathryn M.
MOROCCAN SWEET POTATO & LENTIL STEW
(Vegan, WFPB, no oil, corn, or soy)

This exotic and fragrant Moroccan stew is reminiscent of a tagine dish but ready in much less time.

Ingredients:

1 lg onion, diced
3 cloves garlic, minced
Moroccan spice blend (below)
1 sweet potato, peeled and cut into 1″ cubes
2 carrots, peeled and diced
1 stalk celery, chopped
1 c green or brown lentils
1/2 c red lentils
2 cups vegetable broth
1/4 c raisins
1 can diced tomatoes
Diced greens (optional)

Sauté onions for 2-3 minutes, adding broth or water in small amounts as needed so they don’t stick. Add garlic and cook for another minute. Add 1/2 of the spices, sweet potatoes, carrots, celery, and raisins. Cook for another minute or two. Stir in lentils and broth. Cover and set for manual, 10 minutes pressure. Turn off when done and allow pressure to come down naturally.

Once pressure is released, take off lid, press sauté, and stir in tomatoes and the other half of the spices. Cook for 5 minutes, stirring often. Taste and adjust seasonings. Turn off and stir in greens just before serving. Delicious served over quinoa!

*Moroccan Spice Blend

1 t turmeric
1/2 t cinnamon
1 t paprika
1 t cumin
2 t coriander
1/4 t ginger
1/2 t black pepper
Pinch cloves
Pinch chili flakes

* I typically multiply each spice by 4 or more to make a large batch and keep in a sealed glass jar.

NOTE: If you are not following a whole foods plant based eating plan, this recipe can be modified to add salt. I sometimes add Himalayan salt and a pinch of smoked sea salt.

Lentil and Wild Rice Pilaf

By , November 23, 2015

lentil and wild rice 225x300 Lentil and Wild Rice Pilaf

Submitted by Amy T.
Lentil and Wild Rice Pilaf
Prep Time: 5 minutes (plus 30 minute soak)
Pressure Cooker Time: 5 minute saute, 9 minutes at high pressure, natural pressure release
Servings: 4-6 servings

Ingredients:
Rice and lentils: soak the following for 30 minutes before cooking
1/2 cup black or green lentils
1/4 cup brown rice
1/4 cup black/wild rice
Vegetables:
1 cup sliced mushrooms
1/2 medium onion, finely chopped
1 stalk celery, finely chopped
3 cloves garlic, pressed/minced
Spices:
1 Tbsp italian seasoning blend (no-salt added)
1 tsp fennel seeds
1 tsp dried coriander
1 bay leaf
1/2 tsp ground black pepper
1/4 tsp red pepper flakes
2 cups vegetable broth

Pressure Cooker Instructions:
1.) Combine the lentils and rice in a medium bowl and cover with water. Allow to soak for 30 minutes before draining and rinsing thoroughly.
2.) In the pressure cooker, saute the vegetables over high heat for 3-5 minutes, adding small amounts of water as needed to prevent burning.
3.) Drain the lentils and rice, and add them along with the spices, and vegetable broth to the pressure cooker.
4.) Lock the lid in place set on manual high pressure for 9 minutes. Once time is up, allow the pressure to come down naturally.
5.) After the pressure has released, stir the pilaf. If liquid remains, allow the pilaf to sit for 5 more minutes uncovered before serving to absorb more liquid. Serve alongside fresh or steamed vegetables.

Amy’s Notes:
Fennel seeds are one of my new favorite spices, but if that doesn’t float your boat, try adding 1 tsp of your favorite dried herb instead, such as rosemary, thyme, basil, parsley, or oregano. The fennel seeds are not overwhelming, but if even just a tiny bit isn’t your thing, go with something else.

This recipe can be adapted to use just about any type of rice, so if you don’t want to scare of some away with the dark color, try just using all brown rice.

For this recipe, I used homemade vegetable broth, but feel free to use store bought instead. Just make sure to watch for the excess sodium in some store brands.

Plant Based Lentil Pasta

By , October 31, 2015
Submitted by Nancy

Inspired by the Lentil-a-Roni recipe in “Isa Does It”, with several ingredient changes and the method completely overhauled and adapted for the IP. This was my fifth try making a pasta dish in the IP, and I was about to give up, but the results far exceeded my expectations!

Plant Based Lentil Pasta

CASHEW CREAM
1 small yellow onion roughly chopped
3 cloves garlic smashed, pealed, can be left whole
1⁄2 cup raw cashews presoaked if you don’t have a high powered blender
1 cup veggie broth
2 Tbsp nutritional yeast flakes
1 tsp light miso paste

LENTILS
1 cup veggie broth
1⁄2 cups french lentils sorted and well rinsed
2 tsp dried thyme
1 small bay leaf
CRUSHED TOMATOES
1 28 oz can crushed fire roasted tomatoes whole or diced tomatoes can be pulsed in blender until crushed
1 tsp salt optional
PASTA
1 pound ditalini pasta or other pasta shape

DIRECTIONS

1. Put the IP on Saute and dry saute the onions until lightly brown. Add a bit of water or broth and continue to saute until onions are translucent. Add garlic and saute another minute or two.

2. Using a high powered blender, add the sauteed onions and garlic along with the cashews, 1 cup veggie broth, nutritional yeast and miso paste. Blend on high until smooth. Set aside.

3. Add 1 cup veggie broth, lentils, thyme and bay leaf to IP. Manual, high pressure, 6 min, quick release. The lentils will still be a bit under cooked at this point.

4. Leave lentils and any remaining water in the pot and put on Saute. Add 2 1/2 cups water, bring to a boil. Add crushed tomatoes and salt (if using), bring to a simmer. Add the dry pasta and stir well. Manual, LOW pressure, 10 min, quick release. Note: allowing the mixture to come to a simmer before bringing to pressure helps to avoid the burning that can happen with tomatoes and pasta when under pressure.

5. Add cashew cream to pot and stir. Let sit a few minutes to thicken.

6. Serve and enjoy!

 

Plant Based InstaPotted Lentil Pasta

By , October 1, 2015

Submitted by Nancy, inspired by: Lentil-A-Roni from Isa Does It

Inspired by the Lentil-a-Roni recipe in Isa Does It, with several ingredient changes and the method completely overhauled and adapted for the IP. This was my fifth try making a pasta dish in the IP, and I was about to give up, but the results far exceeded my expectations!

Plant Based Lentil Pasta
~~~~~~~~~~~~~~~~~

CASHEW CREAM
1 small yellow onion roughly chopped
3 cloves garlic smashed, pealed, can be left whole
1⁄2 cup raw cashews presoaked if you don’t have a high powered blender
1 cup veggie broth
2 Tbsp nutritional yeast flakes
1 tsp light miso paste
LENTILS
1 cup veggie broth
1⁄2 cups (dry) french lentils sorted and well rinsed
2 tsp dried thyme
1 small bay leaf
CRUSHED TOMATOES
1 28 oz can crushed fire roasted tomatoes whole or diced tomatoes can be pulsed in blender until crushed
1 tsp salt optional
PASTA
1 pound ditalini pasta or other pasta shape

DIRECTIONS

1. Put the IP on Saute and dry saute the onions until lightly brown. Add a bit of water or broth and continue to saute until onions are translucent. Add garlic and saute another minute or two.

2. Using a high powered blender, add the sauteed onions and garlic along with the cashews, 1 cup veggie broth, nutritional yeast and miso paste. Blend on high until smooth. Set aside.

3. Add 1 cup veggie broth, lentils, thyme and bay leaf to IP. Manual, high pressure, 6 min, quick release. The lentils will still be a bit under cooked at this point.

4. Leave lentils and any remaining water in the pot and put on Saute. Add 2 1/2 cups water, bring to a boil. Add crushed tomatoes and salt (if using), bring to a simmer. Add the dry pasta and stir well. Manual, LOW pressure, 10 min, quick release. Note: allowing the mixture to come to a simmer before bringing to pressure helps to avoid the burning that can happen with tomatoes and pasta when under pressure.

5. Add cashew cream to pot and stir. Let sit a few minutes to thicken.

6. Serve and enjoy!

Three Bean Vegan Chili

By , September 23, 2015

three bean vegan chili 600x450 Three Bean Vegan Chili

Submitted by Amy T.

This is by far my family’s favorite. I make it generally once a week. It is 100% vegan as well as oil, salt, sugar, and gluten-free. while the recipe is fantastic straight out of the pressure cooker, I find that the flavor and spices are enhanced even more the next day as leftovers.

With this recipe I have mixed and matched over 10 different types of dried beans with great results. So, feel free to change the types of beans and ratios of each if you desire. In the end, the recipe needs 2 cups of dried beans total.

Also, try not to skip on the cumin seeds! They give this chili unique and fantastic flavor. Whole cumin seeds can be found inexpensively in the Mexican food section in most grocery stores and come in plastic bags.

Three Bean Vegan Chili
Time:10 minutes prep, 12 minutes high pressure, natural pressure release
Servings: 6-8

Ingredients:
Beans:
2/3 cup dried black beans, soaked for 8 hours (or 1 1/2 cup cooked black beans/1 can)
2/3 cup dried pinto beans, soaked for 8 hours (or 1 1/2 cup cooked pinto beans/1 can)
2/3 cup dried red beans, soaked for 8 hours ( or 1 1/2 cup cooked red or kidney beans/1 can)

Instructions:
1.) Rinse and pick over all of the dried beans. In a large bowl combine all of the dried beans and cover with water. Allow to soak for at least 8 hours. Drain and rinse after soaking. (Skip this step if you are using canned beans. Make sure to drain and rinse if you are.)
2.) In the pressure cooker, saute the cumin seeds, onion, and minced garlic for 5 minutes, adding vegetable broth or water to prevent burning as needed.
3.) Add the remaining ingredients, reserving the diced tomatoes and tomato sauce for after pressure cooking. Stir well and lock lid into place, with the venting valve closed. Set to manual high pressure for 12 minutes (6 minutes if using canned beans). Once 12 (or 6) minutes are up, allow for a natural pressure release.
4.) Stir in the can of diced tomatoes and can of tomato sauce. Allow to cool and thicken with the lid off if time allows. If you find the chili isn’t thick enough, blend 1-2 cups in a high speed blender and return to the pot, or use an immersion blender.
5.) Serve hot with any of the topping ideas below.

Saute:
1 tsp cumin seeds
2 cups onion, chopped
1 Tbsp minced garlic

Add:
3 1/2 cups water or vegetable broth, boiling
3/4 cup carrots, chopped, about 2 carrot sticks
1/4 cup celery, chopped, about 1 celery stick)
1 red bell pepper, de-seeded and chopped
2 Tbsp mild chili powder
1 1/2 tsp dried oregano
1 1/2 tsp cumin
1 tsp smoked paprika
1/2 tsp coriander
1/4 tsp cayenne pepper, optional

After Pressure Cooking:
1-14.5 oz can diced tomatoes
1-14.5 oz can tomato sauce

Topping suggestions:
fresh cilantro
fresh parsley
cashew sour cream
green onions
nutritional yeast
roasted red peppers
black olives
favorite hot sauce
shredded vegan cheese

Amy’s Notes:

With the pressure cooker method, you can decrease the cooking time even more by using canned/cooked beans. If this is the case, I would reduce the cooking time at high pressure to 6 minutes with a natural pressure release. Just use your best judgement as you change the recipe!

I like the chili on its own with any of the toppings above, but it is also be great served on any type of baked potato; with a cooked whole grain like brown rice, barley, or quinoa; or with tortilla chips on the side. In this picture, I served mine with nutritional yeast, cilantro, green onions, and roasted red pepper.

Spicy Chicken and Tomato Soup

By , September 20, 2015

Submitted by Jeff S.

Ingredients:

1/2 teaspoon ground cumin
1 (15.5-ounce) *can navy beans, rinsed and drained
1 (14.5-ounce) *can no-salt-added stewed tomatoes
1 (14-ounce) *can fat-free, less-sodium chicken broth
1 chipotle chile, canned in adobo sauce, finely chopped
2 cups chopped cooked chicken breast (about 1/2 pound)
1 tablespoon extra virgin olive oil
1/2 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro

* note: dry beans cook in about 30 minutes in the Instant Pot, can be cooked ahead, or partially cooked before adding remaining ingredients.

Preparation:

Combine first 5 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Partially mash tomatoes and beans with a potato masher. Stir in chicken; cook 2 minutes or until thoroughly heated. Remove from heat; stir in oil. Place 1 1/4 cups soup in each of four bowls. Top each serving with 2 tablespoons sour cream and 1 tablespoon cilantro.

Turkey Chili in the Instant Pot

By , August 25, 2015

Jennifer Z. AKA BusyZGirl on youtube
————————-
Hello,
Here is a recipe and video using the Instant Pot using frozen ground turkey resulting in a real time saver and delicious chili.

Ingredients:
1. 1 lb 85% lean ground turkey
2. 4 to 5 ounces water
3. 15 ounces chick peas (or your favorite white bean), previously cooked in your Instant Pot!
4. 1 yellow bell pepper diced (you can add another yellow bell pepper)
5. I medium onion diced
6. 2 – 3 cloves garlic peeled and not chopped 2.5 TBSP chili powder
7. 1.5 tsp cumin
8. 1/8 tsp cayenne
9. 2 cans original rotel
10. One 5.5 ounce can V8
11. 12 ounces water with vegetable stock or 12-ounces vegetable stock

Step 1: add ingredients 1 & 2 into Instant Pot select the manual option, secure the pressure valve for no venting, and set timer for 5-minutes. When time is done allow to rest 5-10 minutes, release pressure and open lid.

Step 2: open Instant Pot and break up the ground turkey add the remaining ingredients select the manual option and set timer for 5-minutes. When time is up allow to rest for 10-15 minutes then release pressure and open lid. Stir and enjoy.

Link to video
https://youtu.be/rnxl4rJg084

Garlic Mushrooms with White Beans and Farro

By , July 29, 2015

Submitted by Cher H.
Garlic mushrooms with white beans and farro

Cher mushroom bean farro soup

Ingredients:
1 cup dried white navy beans
1/2 cup farro
2 tablespoons hulled barley
about 3 cups mushrooms, finely chopped
9 cloves garlic, finely chopped
1/2 finely chopped jalapeno pepper
1 tablespoon Thai red curry paste
1 tablespoon shallot powder
2 tablespoons onion powder
Water to cover over about 1 1/2 inches above the ingredients
2 medium tomatoes, diced
chopped cilantro
chopped scallions

Instructions:
Cook all of the ingredients except the tomatoes, cilantro and scallions in the Instant Pot on the “Soup” setting (30 minutes)>

Stir in the diced tomatoes when it has finished cooking, and serve topped with lots of cilantro and scallions.

It only made about 3 servings, so I would probably add another 1/2 cup beans and more mushrooms the next time I make it, and I might consider adding some minced ginger. But otherwise, this recipe really hit the spot. We love the farro because it adds a nice chewy texture. The barley makes it a little creamier – and with all of the mushrooms, it makes a nice soup!

I just love the concoctions that come out of my Instant Pot!

Instant Pot Minestrone Soup

By , July 9, 2015

Submitted by busyzgirl

Ingredients:

1 cup cooked bean of your choice – if you use canned please make sure to drain and rinse thoroughly. I cooked my beans (1-cup dry with enough water to reach 2 inches above the beans. Follow the instructions for beans if not using the instant pot) in the instant pot before adding other ingredients for 40-minutes (great northern) and let depressurize for 20-minutes before releasing pressure.
1 pound ground beef (here I deviated from the typical minestrone, oh well my family likes it this way and I like to take care of my family) browned on the stove
1 potato diced
2 carrots diced
2 stalks celery diced
1 onion
1 to 2 cloves garlic (to your taste)
32 ounces chicken broth
28 ounce can crushed tomatoes
2 tsp tomato paste
Italian seasoning I used 2 tbsp of the tube type sold in the produce section if I used dry I would decrease amount to 1 ½ tsp
1 tsp salt

Instructions: Add all ingredients to Instant Pot and stir. Close Instant Pot lid, and on manual high pressure set timer for 20 minutes. Let depressurize for 10-minutes.

 

Kimberly’s Taco Soup

By , June 6, 2015

Kimberly’s Taco Soup

Four bone-in chicken thighs (skin removed)
1 cup frozen corn
1 cup black beans (I had frozen ones that I’d done in my crockpot)
1 cup salsa
1 cup chicken broth (or as much as you want to thin your soup)
2 tbsp taco seasoning (I make my own)
1/2 medium onion, diced
1/4 cup diced sweet pepper (colour of your choice)
1 tsp coconut oil

On Sauté, melt the oil and add the onion and pepper. After a few minutes add the chicken, brown on both sides.

Add remaining ingredients, put the lid on and use “soup” setting for four minutes. Remove chicken, let it cool enough so you can remove the bones, then shred and put back in the pot.

Serve with a bit of shredded cheddar and sour cream on top and a few nacho chips (I used homemade creme fraiche instead of sour cream, SO easy!).

Quick Soaking Dry Beans in Instant Pot

By , February 4, 2015


 

Quick soaking beans is a method to hydrate beans in pressure cooking for 8~9 minutes to remove the indigestible sugar which may upset some stomach. In this video, Laura Pazzaglia, founder of www.HipPressureCooking.com, shows you how do so. However, the faster re-hydration of the beans may cause the skins to crack or separate rendering them slightly less attractive than their overnight soaked beans.

Black-eyed Peas for Two

By , January 2, 2015

Submitted by Marie

I adapted this simple recipe for two people and it was perfect.

Ingredients:

  • 1/2 lb bag black eyed dried peas(use only 1/2 bag of peas; from a 1 pound bag)
  • 3 1/2 cups water or broth of your choice
  • 1/2 bag diced frozen onions (1 1/2 cups)
  • 1 Tablespoon olive oil
  • 1 Tablespoon oregano or other spice
  • 1 1/2 teaspoons table salt

Directions:

  • press bean/chili button
  • use natural steam release method
  • makes very tender beans, my husband loved them!! and I did, too.

 

White Beans with Greens and Lemon

By , September 6, 2014

A vegetarian recipe by Jill Nussinow, MS, RD, The Veggie Queen.  Jill is a vegetarian, vegan and pressure cooking expert.  This recipe is a simple and easy one-pot vegan meal. You can find more recipes on Jill’s website: http://theveggiequeen.com

Ingredients:

  • 2 teaspoons olive oil
  • 1 cup white beans, soaked overnight or quick soak
  • 1 medium onion, chopped
  • 2 bay leaves
  • ½ to ¾ cup homemade vegetable stock or water
  • 3 cloves minced garlic
  • 1 large bunch greens such as kale, chard or spinach, chopped to equal 3~4 cups
  • 1 organic Meyer or other lemon, zested, then juiced to equal 1-2 tablespoons juice
  • Drizzle of extra virgin olive oil, Meyer lemon or plain
  • Salt and pepper to taste.

Pinto Beans

By , August 8, 2014

Submitted by Clarence M.

Ingredients:

  • 1 lb package of Pinto Beans
  • 3 Slices of bacon
  • 1 pkg of Lipton onion soup mix
  • 1 medium onion
  • 6 cloves of garlic (or more if desired)
  • a couple of tablespoons of Olive Oil
  • 2 Jalapeno Chile Peppers

 Directions:

  • cut bacon into pieces
  • dice onions
  • chop garlic
  • soak beans for a couple of hours (Optional) Dice Jalapenos 1 with seeds, one without
  • turn Instant Pot to saute
  • add Olive Oil
  • Saute Bacon until done
  • add onions and garlic and cook until transparent, add pkg of Lipton Soup Mix, add 1 cup of water and remaining ingredients, mix everything while in Saute setting for 5 minutes until soup mix is dissolved.
  • add the beans and 4 cups of water.
  • set the Instant Pot on the Bean/Chili setting and close lid use the natural steam release when default time is done.
  • Enjoy!

 

 

Maple Bacon Beans

By , July 16, 2014

Submitted by Shelley B.

Ingredients:

  • 3 cups Great Northern, or Navy Beans
  • 5 cups chicken broth
  • 1/2 onion, diced
  • 1/2 cup bacon bits, or 4 slices bacon, cooked and chopped up
  • 2 heaping tablespoons PC Maple Bacon BBQ sauce
  • 2 tablespoons ketchup
  • 1/2 tablespoon fancy molasses (or to taste – I like my beans lightly flavored – less is more :-) )

Directions:

Measure beans out, wash and rinse, and then cover with at least 4 cups of boiling water while you assemble the rest of the ingredients… the beans should swell to at least 4 cups by the time you do this.

Drain beans, and add everything to inner pot. The broth should cover beans by at least 1 inch… add more broth if necessary.

Taste broth, and add salt and pepper to taste.

Put on Bean cycle. Voila, great beans in under 1 hr, start to finish!

13 Bean Soup

By , August 31, 2013

Submitted by Julie S.

Ingredients:

  • 1 1/2 c. 13 Bean Soup Mix (mixed beans/peas/lentils) Ham Bone
  • 1 onion chopped
  • 1 15oz can diced tomatoes
  • 2-3 carrots diced
  • 2 ribs of celery diced
  • 1-2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/4 tsp pepper

Directions:

  1. Soak beans in water overnight (or boil water, remove from stove and place beans for 1 hour to soak).    Drain and rinse the beans.
  2. Put the ham bone and beans in the Instant Pot with just enough water to cover.  Seal pot and cook on Bean/Chili setting.
  3. Press the Keep Warm/Cancel button, release pressure naturally, then remove lid.
  4. Remove the ham bone, add remaining ingredients and stir.
  5. Seal pot and cook on soup setting, adjusted down to 20 minutes.
  6. Place damp, cold cloth on top of the lid to absorb heat and speed the natural pressure release.
  7. Open pot and enjoy!

 

Red Lentils with Sweet Potato

By , February 20, 2013

Submitted by Angela W.

Here is a simple recipe I made with my Instant Pot electric pressure cooker that serves two:

Ingredients:

  • 1 small/medium onion, peeled and diced
  • 1 sweet potato, peeled and chopped
  • 1/2 cup red lentils, rinsed
  • 1/2 tsp cinnamon
  • 1/4 tsp chipotle chili pepper powder (mine is Kroger grocery store brand)
  • 1/4 tsp garlic powder
  • 2 tablespoons Sushi Rice Vinegar
  • 1 tablespoon nutritional yeast flakes
  • 1 1/2 cups water

 Instructions:

  1. Place all items in Instant Pot electric pressure cooker.  Stir to combine.  Cook on high pressure for 5 minutes.
  2. Release the pressure.
  3. Serving suggestion: spoon over hot broccoli into bowls.

Savory Black Beans subtly flavored with Ham Shank

By , February 13, 2013

Savory black beansSubmitted by Kay A.

For the investment in planning time, you will get a savory, healthy pot of black beans that are versatile to serve. These beans are savory, not spicy. If you want spicy, you will need to add heat to the recipe.

Makes 8 cups. Each cup is approximately 225 calories

24 hours prior to cooking beans

  • 8 ounce ham shank
  • 4 cups water
  • 1 pound dry black beans, rinsed and picked over
  • 8 cups water
  • 2 Tablespoons whey (vinegar will work, too)

Put the ham shank and 4 cups of water in Instant Pot, add lid, press Meat button and set time at 35 minutes. Pot will take 5 minutes to come to pressure and then cook for 35 minutes. Either do a quick release of pressure or allow the Instant Pot to cool down normally based upon how much time you have. When the contents are cool enough, transfer the water and shank to a bowl, cover the bowl and place it in the refrigerator.

Combine the beans, water and whey (or vinegar) in the Instant Pot, and set aside to soak the beans . (The soak will aid in digestion and nutrition absorption.)

Cooking the beans

Remove the ham shank and liquid from the refrigerator. With a spoon, skim off and discard all hardened fat that has floated to the top of the water. Remove the ham shank to a cutting board. Trim off all meat from the bone. Trim the red meat into bite size pieces, making sure to trim off all visible fat. Feed the fat to the dog.

Drain and rinse the beans. (Discard all soaking water). Add to the beans in the pot:

  • the tasty, lean ham shank meat
  • the broth we skimmed
  • the bones of the shank
  • 1 red or green pepper (sliced, seeds removed)
  • 1/2 cup onion, diced
  • 1/2 stalk celery, diced
  • 4 teaspoons minced garlic
  • 1 Tablespoon lime juice
  • 2 Tablespoons red wine vinegar
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon cumin
  • 1/4 teaspoon oregano
  • 1 teaspoon cane sugar or brown sugar
  • 1 teaspoon salt (we will likely add more after cooking)
  • 1 Tablespoon ground flax or chia seeds (optional – for nutrition not flavor)

Stir, add lid, press Beans/Chili button and set time to 25 minutes and walk away. (The Instant Pot will take about 15 minutes to come to pressure and then cook for 25 minutes.) This will result in a firm black bean. If you want your beans on the softer side, set the time to 30 minutes.

When beeps done, throw a dishtowel over the top of the pot and do a quick pressure release. Remove the bones and discard. Taste the beans for softness and salt. Cook a few minutes more if you want the beans softer. Add salt to taste. Insert an immersion blender and zap the beans a few very short times to thicken the beans a little.

Serving Suggestions:

  • Serve as soup with homemade cornbread
  • With a slotted spoon, scoop some beans and serve over Brown Jasmine rice
  • With a slotted spoon, scoop some beans into a whole grain flour tortilla with cheese, diced tomatoes and onions, Greek yogurt, etc.)
  • Use as the beans in a quick chili recipe
  • Puree to serve as refried beans
  • With a slotted spoon, scoop some beans and serve as a side dish to my Mild Chicken Enchilada recipe