Posts tagged: Black Beans

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

 

Quinoa Salad

By , September 7, 2012

Quinoa Salad Submitted by Teresa B.G.

I love cooking grains and beans in the Instant Pot electric pressure cooker as they come out so quick and so great.  Here is a very fresh salad that I make quite often and everyone just loves, especially with the fresh ingredients from the gardens.  It is so very good for you and so refreshing.

 

Ingredients and method:  serves 4 – 6 people

  • ½ cup white quinoa – rinsed for 30 seconds in cold water (using strainer)
  • 1 cup water

Place rinsed quinoa and water in pressure cooker pot, set manually for two minutes.  When ready release pressure manually, remove from pot, fluff up and set aside.

If I want to make a larger salad I use 1 cup of quinoa with 1 1/4 cups of water

  • ½ cup black beans
  • 3 cups water

If you think about it, you can soak your beans in the morning before you use them, but truly, I never do.

Place beans and water into pressure cooker pot and pressure cook for 20 minutes….let pressure release naturally.  Drain and set aside.

In the meantime, place in your salad bowl:

(The amounts of the following ingredients can be as much or little as you like.)

Small tomatoes cut in half, or use regular tomatoes cut into bite sized pieces – about 1 cup

  • 4 of the mini cucumbers sliced or diced
  • 1 hot pepper seeded and diced
  • 1/2 green pepper diced – optional or use red pepper Feta cheese – cubed, as much or little as you like Purple onion – ¼ diced or use a couple of green onions cut up
  • 1 can of cooked corn

Add the cooked quinoa and the beans

Dressing:

I process all the ingredients for the dressing in a blender/food processor until it looks creamy.  Or you can whisk the oil, juice and cumin and just cut up the parsley, mint and basil and add to the salad.

  • Equal amounts of oil and lemon or lime juice – ½ cup oil, ½ cup lemon juice – adjust the oil and juice as you like.  Some like more oil and less of the juice.
  • Teaspoon of cumin
  • Parsley – I like lots – 4-5 sprigs
  • Mint – a few leaves so not overpowering taste Basil (optional) Salt and pepper