There's something seemingly intimidating about cooking dry beans. The act of rinsing, soaking, and cooking seems daunting, but in actuality, this process requires less than one minute of hands-on prep! The result of using dry beans is a more nutrient-dense dish that has a flavor that canned beans can never stand up to. These cleanse-approved instant pot black beans use pressure cooking, so they're done in a snap and will taste like they've been simmering all day.
Canned beans cost about three times as much as dried beans, making this dish incredibly cost-efficient. Plus, canned beans often come with loads of sodium and preservatives that don't serve the body. Black beans are incredibly rich in a slew of nutrients like fiber, protein, iron, calcium, and magnesium, to name a few. The iron, calcium, and magnesium in black beans are all important for maintaining bone density and health. This becomes especially important as we age to prevent osteoporosis.
KEEP IT MOVING
Fiber is another important benefit to black beans. Our body is in a constant state of breaking down toxins and removing them from a system. Environmental toxins like pollution, food waste, and excess hormones like estrogen are just a few examples of what our body needs to eliminate daily. Constipation can result in toxins reabsorbing into our bodies, hormonal imbalance, bloating, and weight gain.
One of the main ways to keep things moving is to consume plenty of fiber throughout the day. Black beans contain 15 grams of fiber in just one cup, which is nearly half of the daily recommended consumption, according to Dietary Guidelines for Americans. In addition to helping us eliminate toxins and waste, fiber also helps control blood sugar. Those who consume high-fiber diets have lower blood glucose levels and high-fiber diets have been shown to improve glucose levels for those with diabetes as well. The beans will help keep you fuller longer, not only because of the high fiber content but also as they contain 15 grams of plant protein.
GREENS FOR THE WIN
This dish is loaded with spices, all full of phytonutrients that help fight free radicals in the body. Cilantro is the fresh herb we've chosen to garnish this dish, which not only adds the perfect fresh balance to this spicy, warm soup but also comes with loads of benefits to the body. Cilantro is known for its ability to cleanse the body of toxic metals. It's rich in vitamin A, C, K, potassium, and calcium.
2 cups dry black beans
2 celery ribs
1 small yellow onion
3-4 cloves garlic
4 cups vegetable broth
2 tablespoons olive oil
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne
1/2 teaspoon onion powder
1/2 teaspoon salt
fresh ground pepper to taste
1/2 small red onion
1/4 cup cilantro leaves
Step 1: Rinse black beans thoroughly, then drain and pour into a bowl. Cover with water and let soak for about 1 hour.
Step 2: Slice celery. Mince red onion. Chop yellow onion. Pick cilantro leaves off of stems. Chop garlic.
Step 3: Set instant pot to sautee mode. Add olive oil, yellow onion, celery, garlic, and all seasonings. Cook until lightly browned.
Step 4: Add vegetable broth. Rinse and drain black beans thoroughly, then add to pot. Place lid on the instant pot, turn the lid to the locked position, then set to seal (most pots will beep once it's properly locked). Place in manual mode for 30 minutes. Serve immediately with desired toppings, or keep in the refrigerator for up to a week.
Recipe and photography by Kaitlyn Noble
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