Eat More Beans

We’re two weeks in to the New Year and social media is still a buzz with “what the best ‘diet’ is for the new year”. Spoiler alert, it’s whatever you can stick to in the long run and not the short-term. It’s a way of life and it involves how you eat on the day-to-day. Diet actually means the food you eat daily. Unfortunately over the years diets have been connotated with weight loss and that definition has stuck over the years. As I dietitian I encourage you to consider adding in these Instant Pot Black Beans. That’s an example of a healthy habit to incorporate.

Look at what you can improve/change and aim to make one change at a time. One suggestion would definitely be to eat more beans. If you look at people in the area of the Blue Zones (where research has been done): Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California, one thing they have in common is that they eat ~1 cup of beans a day. Additionally they include whole grains, greens, and nuts. Add on to that and they eat meat only about 5x/month. Their ‘diet’ consists of 90% to 100% plant-based, is very-high-carbohydrate diet. Not completely vegan, since they do include meat occasionally throughout the month, but again the majority of what they’re eating is/are plants. To be clear we’re not talking simple carbs like muffins and cakes, we’re talking complex carbs: beans, sweet potatoes, etc.

In addition to focusing on plant-based foods, people in the Blue Zones also tend to cherish the importance of lifelong friendships, move around consistently each day, and live with purpose. These built-in support systems are key components of longevity and quite possibly just as important as the good food.

Nutrition: Eat More Beans

Back to the beans. I love beans, in a salad, with rice, as a dip, a bean “burger”, and more. Truly love the variety of beans and how versatile they are. Not to mention, beans are a nutritional powerhouse!

Beans are a good source of plant protein. Half a cup of cooked beans provides between 6 and 9 grams protein and they’re packed with other nutrients, such as folate, calcium, potassium, zinc, B vitamins, and antioxidants. Additionally they’re a great source of fiber. Fiber not only helps with regularity but also may reduce your risk of cardiovascular disease.

Cooking beans used to intimidate me. Not sure of the exact reason, but they always turned out hard, tough, and chewy. If you’re not in to making beans homemade there are many great options in the stores these days: canned, boxed, and even unsalted! I never spent the time making beans homemade, however, I started experimenting. Beans are not only a nutritional powerhouse, but they’re also an affordable plant protein! A pound of beans is a lot, however, they freeze quite nicely. From there I can use what I need and always have them on hand. Here is my go-to version for black beans. And if you’re in need of directions for how to make chickpeas, I’ve got you covered here!

‘Instant’ Pot Black Beans

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Pressure Cooker Beans aka Beans perfect every time.  If you’ve ever tried to make your own homemade beans (vs buying in the can) this is a great recipe to get you in the groove.

• Total Time: 55 minutes
• Yield: 12 1x

Ingredients

Units USM Scale 1x2x3x

• 1 red onion, finely diced
• 6 cloves garlic, minced
• 2 tablespoons extra-virgin olive oil
• 1 bay leaf
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1 chipotle in adobo (more if you like them spicy!)
• 1/2 teaspoon kosher salt*
• 6 cups water
• 1 pound dry black beans

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Instructions

1. Turn the instant pot to sauté.
2. Add the oil, red onion, and garlic, and sauté for 3-4 minutes.  Add the spices and pepper and stir to combine.
3. Add the dry beans, salt, and water in the bowl of the Instant Pot and give it a stir.
4. Cover with the lid, and be sure to turn the vent at the top to the “sealed” position.  Select the Chili/Bean function and set for 45 minutes.
5. Release – when the timer goes off, let the steam pressure naturally release for at least 20 minutes before attempting to remove the lid.
6. Remove – wearing oven mitts, remove the inner pot (be careful—it’s hot!).  I keep the liquid and eat the beans as is.
7. Store – The beans will keep, in an airtight container in the refrigerator for up to 5 days. (or you can freeze what you’re not using – they really do heat up exceptionally).

Notes

*I have not made these beans on the stove top, however, this should work at a slow-and-low temperature for about 2 hours.

*I used just one chipotle.  I like a little spice, however, a little goes a long way for me.  Feel free to add more or even leave it out based on your preferences.

*You can always adjust the spices – more cumin or less cumin.  You can even add a dash of oregano as well as leave the salt out.  I do add a dash of salt vs none – you can always start with less and add more (if needed).

*I use these beans for rice and beans, bean quesadillas, bean burgers, bean dips, & more!  This really is my go-to bean recipe!  Enjoy!

• Author: Amy’s Nutrition Kitchen
• Prep Time: 5
• Cook Time: 50
• Category: Sides