Simple ingredients result in big flavor and quick in an instant pot
The truth is starting at about 35 we really should think strategically about what food and drink we are putting into our body. Even if you’re not yet feeling the effects of undulating hormones, it’s a good thing to be proactive with your health. Setting up your kitchen and meal plans for an anti-inflammatory style of eating is never a bad thing. My Classic Black Bean instant pot bean soup deserves a spot on your menu.
Hormone Balancing Superfood: Black Beans
I love a recipe in which every single ingredient serves a health supportive purpose. The big star here is black beans of course. Using dried beans is preferred because they are better tasting than the canned alternative. When you have an Instant Pot there’s no excuse to start with dried beans. I keep a few varieties around because most of the ingredients for a good soup can be pulled right out of your pantry – no need to run to the store.
Insulin Resistance and Fiber
Black beans and almost all the other ingredients in black bean soup are featured in the Mediterranean diet – a healthy eating style for hormonal balance. Insulin resistance is a big deal in peri/menopause and eating 25-35 grams of fiber a day can help manage blood sugar better. Plant foods like beans, onions, garlic, and tomatoes also contain the 2 types of fiber that our gut microbiome needs to stay healthy and keep us humming along.
Optimize with Toppings and a Side
Half the fun of this instant pot bean soup is in the toppings. You have to give the coconut yogurt a try. It has a subtle sweet flavor that compliments the spicy bean soup so well. I use full fat coconut yogurt, it’s just decadent!
Cornbread is usually the usual sidekick to black bean soup but most recipes for it contain sugar. I have a better suggestion for you though. Serve my Cranberry Orange Muffins instead. They’re easy to make, don’t use any white sugar or white flour, and will increase your fiber for a bonus.
Are you looking to up your nutrition game? Want to learn what foods you should be eating to decrease insulin resistance as well as your risk of diabetes, cardiovascular disease, and breast cancer in peri/menopause? Let’s start talking!
Instant Pot Black Bean Soup
- 2 tablespoons coconut oil
- 2 cups chopped red onion, divided
- 4 cloves garlic, minced
- 1 teaspoon cumin powder
- 1 teaspoon coriander
- ½ teaspoon chili powder
- 1 chipotle peppers in adobo sauce, chopped + 1 TB sauce
- 3 tablespoons apple cider vinegar
- 2 cups crushed fire roasted tomatoes
- 4 cups vegetable or chicken broth
- 1 pound dried black beans
- 1 ½ teaspoons sea salt
- ½ teaspoon pepper
- ½ cup water
- ½ cup white vinegar
- 1 tablespoon coconut sugar
- 1 teaspoon sea salt
- Set cooker to sauté mode. Add coconut oil, heat until melted and hot.
- Add 1 cup red onion and garlic. Stir until onion is translucent, about 2 minutes.
- Add cumin, coriander, and chili powder. Stir and cook 30 seconds.
- Stir in chipotle pepper and adobo sauce, vinegar, crushed tomato, broth, and beans. Stir to mix all ingredients.
- Set cooker to pressure cook mode on high for 40 minutes.
- While soup is cooking, prepare pickled onions. Put remaining 1 cup red onions in a 1 pint canning jar (like Mason or Weck).
- In a small saucepan, combine water, vinegar, sugar, and salt. Bring to a simmer and pour over onions in canning jar.
- Let cool, use some for soup toppings and cover and refrigerate the rest for later.
- When the soup in the cooker is finished, let the pressure release naturally for at least 5 minutes before using the instant release button. When pressure has been released, uncover, and stir in salt and pepper.
- Ladle soup into serving bowls. I recommend topping with the pickled onions, avocado, coconut yogurt, pumpkin seeds, cilantro, and wedges of lime.
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