Legumes and beans are loaded with essential nutrients, fiber, and protein, making them a fantastic addition to any diet. I have long-loved incorporating beans, such as Black and Pinto, into our taco and burrito-night meals. While heating pre-cooked beans from a can has been super convenient, I haven’t loved the idea of relying on them. Canned beans often come with a few downsides. One concern is the presence of BPA and other chemicals used in the lining of many canned food containers. BPA can leach into the food and has been linked to health risks, including hormone disruption. Additionally, depending on the brand, some canned beans contain added preservatives.
Conventionally cooking beans from their dried form can be a time-consuming process, often requiring hours of soaking and simmering on the stove. But pressure cooking them offers numerous benefits, from saving time to retaining nutrients and increasing digestibility. Enter the Instant Pot. Cooking beans in an Instant Pot is a game changing kitchen hack.
Here are some of the benefits of pressure cooking beans in an Instant Pot and a step-by-step guide on how to do it.
Benefits of Pressure Cooking Beans
1. Significant Time Savings
Traditional methods of cooking beans, such as soaking and simmering, can be very time-consuming. Pressure cooking beans drastically reduces the cooking time. What may take hours using conventional methods can be achieved in a matter of minutes in a pressure cooker like an Instant Pot.
2. Nutrient Retention
One of the most significant advantages of pressure cooking beans is nutrient retention. The high pressure and temperature in the cooker helps break down compounds that can inhibit nutrient absorption, such as phytic acid. Phytic acid is known as an “anti-nutrient” because can decrease the absorption of iron, zinc, magnesium, and calcium. As a result, pressure-cooked beans are not only quicker to prepare but also healthier, as more of their essential nutrients are preserved.
3. Reduced Lectins for Improved Digestibility
Lectins, another group of naturally occurring compounds in beans and legumes, are known for their potential to interfere with digestion and nutrient absorption. However, the magic of pressure cooking in an Instant Pot doesn’t stop at phytic acid; it also takes care of these lectins. The high pressure and temperature in the Instant Pot effectively neutralize lectins, rendering them less harmful to our digestive system. As a result, pressure-cooked black beans become more digestible and gut-friendly.
How to Cook Black Beans In an Instant Pot
Ingredients:
- 1 cup dried black beans (Pinto or other similar size beans will work too. Large beans such as Kidney will take longer cook time.)
- 3 cups water
- 1/2 teaspoon sea salt (optional for taste)
Instructions:
- Rinse the Beans: Start by rinsing the dried beans in a colander under cold running water. Remove any debris or discolored beans. No need to soak!
- Add Beans to the Instant Pot: Place the rinsed black beans in the Instant Pot’s inner pot.
- Add Water: Pour 3 cups of water into the Instant Pot. You want enough water to cover the beans by about 1 inch.
- Season (Optional): If desired, add 1/2 teaspoon of salt to the pot for seasoning. You can adjust the amount to your taste or omit it altogether.
- Close and Seal the Instant Pot: Secure the Instant Pot lid, making sure the venting knob is in the “Sealed” position.
- Set Cooking Time: Select the “Pressure Cook” or “Manual” mode on your Instant Pot. Set the cooking time to 40 minutes.
- Naturally Release Pressure: Once the cooking cycle is complete, allow the Instant Pot to naturally release pressure for 10-15 minutes.
- Manually Release Pressure: Turn the venting knob to the “Venting” position to release any remaining pressure.
- Check for Doneness: Test a bean for doneness by pressing it between your fingers. It should be soft and creamy on the inside. If not, you can cook the beans for a few more minutes using the Instant Pot’s “Saute” function.
- Serve or Store: Once the beans are cooked to your desired tenderness, you can use them in various recipes, such as soups, salads, burritos, or as a side dish. If you have leftovers, you can store them in an airtight container in the refrigerator for up to a week or freeze them for longer-term storage.
That’s it! You now have perfectly cooked black beans ready for your favorite recipes.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153292/#B79-toxins-02-02289
https://www.healthline.com/nutrition/foods-high-in-lectins#TOC_TITLE_HDR_3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551098/
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