Savory Black Bean Soup

Savory Black Bean Soup

Ingredients:

1 # dried black beans, sorted and rinsed

2 teaspoons salt

6 cups water 

Soup Ingredients:

1 medium onion, diced

3 tablespoons ketchup

1 1/4 teaspoon chili powder

1/4 teaspoon allspice

1/4 teaspoon black pepper

1 tablespoon vinegar, I used rice vinegar

6 oz chopped lean ham

1 carrot, peeled or scrubbed and diced

2 small mini peppers or 1/4 bell pepper, diced

2 stalks celery, diced

1 tablespoon molasses or sugar

1/4 teaspoon ground thyme

1/4 teaspoon prepared mustard or ground mustard

8 oz tomato sauce

 1 small sweet potato, peeled or scrubbed and diced or

   replace with another carrot

3 garlic cloves, minced and let sit for 20 minutes. 

1/4 teaspoon salt or to taste

Quick soak the black beans:

Add beans and salt to a deep pan or small stock pot.  Cover with water plus 1-2 inchs over bean line.  This is about 6-8 cups water. Boil for 10 minutes and then soak for 30 minutes. Add more water if needed. After soaking, drain cooking water. This will remove some of the oligosaccharides, which are the carbohydrates/sugar in beans that produce gas after eating beans. Another reason to always drain and rinse your canned beans. 

Pressure cook the black beans:

After drained, add beans to the pressure cooker or instant pot. Cover with fresh water over 1-2 inches about 5-6 cups. (Or use 4 cups water and 2 cups chicken broth).  Make  sure your  valve  in on sealing. 

Set instant pot cooker to bean/chili function or about 20 minutes. Natural release (or keep in IP for 30 minutes) and then do a quick release, by moving the valve to venting.  Cover valve with dish towel to avoid bean juice spurting or spraying. 

Prepare black bean soup:

Stir in the remaining soup ingredients above, onion – garlic. Avoid ham for vegetarian version.

Set instant pot cooker to soup function for about 12 minutes. Natural release (or keep in IP for 30 minutes) and then do a quick release, by moving valve to venting. Cover valve with dish towel.

Remove 1 cup beans and smash with fork return to IP cooker to thicken soup. Add salt and pepper to your preference. I don’t use much salt in my cooking so be sure to taste soup. 

I created this recipe after a few hours of researching and all I had was confusion. I had made this recipe before with 10 hours of soaking the beans and in the crock pot for 9 hours. So, I used a combination of stove top and instant pot cooker to bring the best of both methods, reducing soaking and cooking times by many hours. Scrubbing instead of peeling your veggies, may provide more nutrients, found just under the peeling. Mincing your garlic and waiting to use may also supply more healthy benefits. Enjoy!

Recipe by Becky Guittar, dietitian and recipe enthusiast.