Pressure Cooked Black Beans with Veggies and Miso
Anti-inflammatory and Antioxidant!
Ingredients
- 4 cups black beans dried, organic
- 1 piece Kombu
- 1 tbsp Miso organic
- sea salt and pepper to taste
- 3-4 tbsp olive oil extra virgin
- 1 large red onion organic
- 2-3 carrots organic
- 2-3 stalks celery organic
- 2 large red sweet peppers organic
- 1 serrano pepper organic
- 1 jalapeno pepper organic
- 1 anaheim pepper organic
- 1 poblano pepper organic
- corn tortillas organic
- fresh cilantro or parsley
Optional
- 1-2 tsp cumin organic
- 1-2 tsp coriander organic
Instructions
- Put your black beans in a large bowl, cover with water and swish around to rinse. Pour in fresh water to fully cover the beans plus several inches (they will soak up the water and expand), cover and let sit overnight.
- The next morning, drain the water and if you are not going to cook the beans, put them in the refrigerator until you are ready to do so.
- Put the soaked and drained beans in your pressure cooker. Add 1 piece Kombu, 1 heaping tablespoon of Organic Miso (any kind will do – red, white, brown, chickpea, etc.)
- Add enough water to cover the beans by about 2 inches. Don’t fill the pressure cooker more than 2/3 full. You need to leave room for the pressure to build inside the pot.
- Put the lid on the pressure cooker and close, being sure the vent is in the closed position – the furthest to the right.
- Bring the pot to pressure over high heat, which will take 15-20 minutes. When pressure has been reached, the yellow button on the lid handle will pop up.
- Set your timer for 8 minutes. When it goes off, move the pot to your kitchen sink, put it under the faucet and let cold water run over the lid. Open the vent to let the steam escape while the cold water runs over the lid. When the yellow button drops back down into the handle, turn off the water. The pressure has been released, and you can open the pot.
- Remove the Kombu, which usually rises to the top of the pot, with a fork, tongs or slotted spoon.
- Pour the beans into the strainer to drain. Season and refrigerate – or put into freezer safe single serving bowls and freeze for later use.
- Rinse the pressure cooker but don’t scrub it out yet – use it to cook the vegetables and spices you’ll add to season the beans first. (I like to add lots of vegetables and spices. Choose the ones you prefer or add all of them; the flavor and nutrient content just gets better and better.)
- Dice the red onion, carrots, stalks of organic celery, red sweet peppers and the hot peppers.
- Put all the diced vegetables in the pressure cooker pot. Add 3-4 tablespoons of organic olive oil, salt, pepper, and spices to taste. (cumin and coriander).
- Cook your vegetables over medium heat until soft, about 15-20 minutes. You can put the pressure cooker cover back on loosely if you want to retain more moisture in the vegetables. If you prefer your onions more caramelized, leave the top off. Stir occasionally with a wooden spoon to prevent sticking.
- Pour the beans back into the pot and stir to mix the vegetables in.
- Top with fresh organic cilantro, chopped (or organic parsley if you don’t like cilantro).
Notes
Whatever organic hot peppers are available, a mix gives the most interesting flavor. Be sure to wear gloves, and don't put your fingers near your eyes. These peppers are hot!
Nutrition
Calories: 1576kcalCarbohydrates: 223gProtein: 70gFat: 49gSaturated Fat: 7gSodium: 1008mgPotassium: 4173mgFiber: 78gSugar: 32gVitamin A: 31655IUVitamin C: 561.7mgCalcium: 337mgIron: 19.1mg
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