Dried Beans: The Superfood Most of Us Miss Out On
- PBP
- Apr 28, 2024
- 2 min read
Updated: Jul 24, 2024
Few ingredients hold as much promise and versatility as dried beans.
From hearty stews to vibrant salads, these humble legumes have been a staple in kitchens around the world for centuries. And they are so easy to make with an Instant Pot.
Before we dive into it all, let's take a moment to appreciate the benefits of incorporating dried beans into your dietary routine:
Nutritional Powerhouses: Dried beans are packed with essential nutrients like protein, fiber, vitamins, and minerals, making them a wholesome addition to any meal. They offer sustained energy, promote digestive health, and contribute to overall well-being.
Cost-Effective: Compared to their canned counterparts, dried beans are incredibly economical. Buying dried beans in bulk allows you to stretch your food budget further while enjoying nutritious and delicious meals.
Versatility in Cooking: Dried beans are incredibly versatile and can be used in a wide variety of dishes, from soups and stews to salads and dips. They absorb flavors beautifully and add heartiness and depth to any recipe they're featured in.
Reduced Environmental Impact: Opting for dried beans over canned varieties can help reduce waste and minimize your environmental footprint. Dried beans require less packaging and transportation, making them a more sustainable choice for environmentally-conscious cooks.
How to Prepare in the Instant Pot
As a rule of thumb, I usually cook one cup of dried beans with three cups of water. This does leave some excess water, but I don't see it as a problem. I rinse the dried beans off before putting them in with the water.
Here's some guidelines around how long to cook the beans and whether to use quick-release. I do not pre-soak any of them.
Bean Type | Pressure Cooking Time (minutes) | Release Method | Soaking Required? |
Black Beans | 20-25 | Natural Release | No |
Chickpeas (Garbanzo) | 35-40 | Natural Release | No |
Kidney Beans | 25-30 | Natural Release | No |
Pinto Beans | 25-30 | Natural Release | No |
Navy Beans | 20-25 | Natural Release | No |
Great Northern Beans | 25-30 | Natural Release | No |
Cannellini Beans | 25-30 | Natural Release | No |
Lentils (Brown/Green) | 10-12 | Quick Release | No |
Red Lentils | 5-7 | Quick Release | No |
Lima Beans (Large) | 12-15 | Natural Release | No |
Lima Beans (Baby) | 10-12 | Natural Release | No |
Adzuki Beans | 15-20 | Natural Release | No |
Black-Eyed Peas | 15-20 | Natural Release | No |
Split Peas | 8-10 | Quick Release | No |
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