Sunny Seeds Nutrition

Seriously!  This soup might just be THE easiest thing you could possibly make in your trusty ole’ Instant Pot® (IP), and it is absolutely delicious!  It is also quite versatile in the way that you serve it.  In fact, the other night, we just decided to throw some over-medium eggs on the top, along with some of the other extras I recommend adding below. So satisfying! I truly hope you enjoy eating this as much as we have.

*Instant Pot Black Bean Soup
Serves 6-8

Ingredients

2 tablespoons olive oil
1 medium white onion, chopped
5 cloves garlic, chopped
4 teaspoons chili powder
1 1/2 teaspoons ground cumin
1 1/2 teaspoons dried oregano
2 1/2 cups dry black beans, sorted and rinsed
2 bay leaves
56 fluid ounces of water
1 tablespoon Kosher salt plus more for seasoning
Ground black pepper

For garnish (the ‘extras’)
Avocado, sliced
Cheese, shredded
Cilantro, chopped
Jalapeños
Lime, juiced
Sour cream

Instructions

1. Set IP to sauté and add olive oil.
2. Sauté onions until they soften and start to caramelize slightly.
3. Add the garlic and spices and cook for about 1 minute.
4. Stir in the beans, bay leaves and water.
5. Lock the lid and make sure the top knob is set to sealing. Set to cook on Manual, High Pressure for 60 minutes.
6. After the cook time is over, carefully do a quick release.
7. Remove the IP lid and take out the bay leaves.
8. Remove 1 cup of the beans with a slotted spoon and set aside. Use an immersion blender to blend the black beans with 1 tablespoon kosher salt, within the IP pot, until thick and creamy. Stir in the reserved whole beans and season to taste with salt and pepper.
9. Serve with avocado, cheese, cilantro, jalapeños, lime juice, and/or sour cream.

As with some other recipes I’ve featured (like this one), this recipe is already nicely rounded-out by the recommended garnishes.  Additionally, as I mentioned in the beginning, topping this thick soup off with a couple of eggs is truly divine.  You could also serve it over or under some of those legume-based chips I’ve mentioned previously (here and here).

Now, for the Nutrition Highlight part of your reading experience.  Let’s talk about . . .

BLACK BEANS

Black beans contain:

Copper: Involved in antioxidant function and critical for growth of connective tissue, energy production, metabolism or iron and neurotransmitter function
Fiber: improves digestion and/or decreases blood cholesterol
Folate: critical in the synthesis of genetic material (i.e. DNA) and cell division
Iron: used to make hemoglobin and myoglobin which are critical for oxygen transport throughout the body; also required for many hormones and the structure of our connective tissue
Magnesium: helps maintain healthy blood sugar levels and blood pressure, and is involved in bone, DNA and protein synthesis
Manganese: critical component of enzymes involved in antioxidant function, bone development, metabolism, and wound healing
Molybdenum: cofactor for enzymes involved in protein metabolism, antioxidant usage, drug and toxin metabolism and detoxification
Phosphorus: critical part of cell membranes, DNA & RNA, important in bone-mineralization, energy production, cell-signaling and body acid/base balance
Phytonutrients (including Anthocyanins): provide antioxidant benefits and possibly other benefits (linked to lower risk of cardiovascular disease, cancer and cognitive decline)
Protein: building blocks for blood, bone, cartilage, enzymes, hormones, muscle and skin
Vitamin B1 (Thiamine): involved in creating energy from consumed food and is also critical for cell development, function and growth
Zinc: helps the body fight off infection and with wound healing, helps make protein and DNA

So, that’s all for now.  Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, black beans, general nutrition or whatever!  See you next time!

References:
1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
2. http://lpi.oregonstate.edu/mic/minerals/copper
3. https://ods.od.nih.gov/factsheets/Folate-Consumer/
4. https://ods.od.nih.gov/factsheets/Iron-Consumer/
5. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
6. http://lpi.oregonstate.edu/mic/minerals/manganese
7. http://lpi.oregonstate.edu/mic/minerals/molybdenum#function
8. http://lpi.oregonstate.edu/mic/minerals/phosphorus
9. http://www.todaysdietitian.com/newarchives/030314p20.shtml
10. https://www.choosemyplate.gov/protein-foods-nutrients-health
11. https://ods.od.nih.gov/factsheets/Thiamin-Consumer/
12. https://ods.od.nih.gov/factsheets/Zinc-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

*Recipe adapted from here: http://www.foodnetwork.com/recipes/food-network-kitchen/instant-pot-black-bean-soup-3649853