Submitted 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.
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