Recipes

Too busy to cook? Try this Instant Pot 12-Bean Soup

I kept my Instant Pot, an electronic pressure cooker, in the box for more than a year before I had the courage to unpack it.

After I watched a couple of Instant Pot demos on Youtube, though, I realized how simple and fool-proof this kitchen device truly is.

I first used it to make a batch of black beans — dried beans, straight out of the bag — which came out perfectly tender, and in less than an hour. Less than an hour! In comparison, this would take several hours, using soaked beans, in the slow cooker.

Needless to say, I’m hooked! And if you like the set-it-and-forget-it nature of a slow cooker — but would love to cook your beans, soups, and stews in a fraction of the time — you’ll definitely want to check out an electronic pressure cooker such as the Instant Pot.

I’ve used it to make soups, stews, chili, curries — and, yes, lots and lots of beans. Including this 12-Bean Soup. It’s so easy! All you need to do is use the “sauté” mode to cook the vegetables, until they start to turn golden.

Then, you add the garlic and spices, and sauté for a minute or two, then add the rest of the ingredients. Close the lid, adjust your settings, then walk away. Go walk the dog, fold laundry, meditate, open your mail. The point is, you can walk away, and at the end of the cooking time, you’ll have a satisfying and savory soup that’s packed with fiber and nutrients.

I hope you enjoy this recipe — and that it helps you get a nutritious, delicious meal on the table quickly, and with less hassle. Plus, here’s a fun fact: lentils, chickpeas and other legumes — collectively known as pulses — have been shown to reduce cholesterol, reduce risk of stroke, reduce colon cancer risk, stabilize blood sugar levels, feed “good” gut bacteria, reduce bone loss, and support greater bone mineral density. So enjoy often — ideally daily!

This recipe was inspired by Pressure Cooker Bean Mix Soup by Dad Cooks Dinner. 

  • 12 bean soup - monica metz

Serves 6-8.

Ingredients

  • 1 pound bean mix (such as Bob's Red Mill), with enough water to cover by a few inches. Soak 8 hours.
  • 2 tablespoons avocado oil
  • 1 onion, diced
  • 2 stalks celery, diced
  • 2-3 carrots, diced
  • 6 cloves of garlic, peeled and thinly sliced
  • 1 tablespoon chili powder
  • 1 teaspoon coriander
  • 1 teaspoon smoked paprika
  • 1 strip of dried kombu (seaweed) — this helps improve digestibility for the beans
  • 1 quart low sodium vegetable broth
  • 2 cups filtered water
  • 1 can fire-roasted tomatoes (15 ounces)
  • 2 bay leaves
  • 1 tablespoon apple cider vinegar
  • 1/4 cup chopped parsley
  • A few handfuls of fresh greens (spinach, kale, etc.)
  • Sea salt and pepper to taste
  • Garnish with chopped parsley, a drizzle of olive oil and/or red pepper flakes

Directions

  • Step 1

    Soak the beans — in the morning, sort the bean mix. Remove broken beans and little stones. Give them a good rinse in a colander, and then put them in a large glass bowl. Cover with 2 quarts of water — enough to cover the beans a couple inches.

    Now, let the beans soak for about 8 hours. This will help improve the digestibility.

    When it comes time to cook the beans, drain them and discard the soak water.

  • Step 2

    Time to make the soup!

    Turn on the Instant Pot, and set it to "sauté" mode, and wait until the display says, "hot."

    Heat the oil in the pressure cooker pot for about a minute. Add the onion, carrot, celery, and garlic. Sauté until the onions are softened and browning around the edges, about 8 minutes. Stir in the chili powder, coriander, and smoked paprika, and sauté for one minute to toast the spices.

  • Step 3

    Drain and rinse the beans. Pour the beans into the pressure cooker.

    Now, add the broth, water, tomatoes, kombu, and bay leaves. Lock the lid on the pressure cooker, and cook at high pressure for 18 minutes.

  • Step 4

    When the cooking time has elapsed, turn off the heat and let the pressure release naturally. This can take about 20-30 minutes.

    Remove the lid carefully, opening away from you so that you don't get burned by any steam.

  • Step 5

    Discard the bay leaves and kombu.

    To thicken the soup, ladle a cup or two of the soup into bowl or cup measure, and blend with an immersion blender. Stir the blended soup back into the pot.

  • Step 6

    Stir in the apple cider vinegar, chopped parsley, and greens. Let the soup sit for a minute or two, until the greens wilt.

    Taste the soup, and add salt and pepper to your preference.

    Ladle into bowls, and garnish with additional parsley, olive oil, and red pepper flakes.