Heirloom Beans Recipe made in an Instant Pot – Healthy, Sustainable, Economical, Gluten-free, and an Important Part of a Plant Based Diet
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This is a really simple recipe for making heirloom beans in an Instant Pot. Almost as easy as opening a can – but so much better. It’s also healthy, sustainable, and gluten-free. When eating a plant based diet it’s important to find a good source of protein, and eating beans with corn, bread, or rice creates a meal with a complete protein source.
HEIRLOOM BEANS
Heirloom beans are traditional varieties of beans that are not associated with large-scale commercial agriculture. Since they are sold as dried beans, the grower can plant a variety that has incredible flavor instead of something that holds up when canned. There are hundreds of varieties of beans, but only a few commonly available in the grocery store. Fortunately, though, heirloom beans are easily available from specialty producers. We usually get ours from Rancho Gordo. They have a huge selection of dried beans. We use heirloom beans because we like the taste, quality and variety. They store easily, so we keep a variety on hand.
Pictured above are Eye of the Goat heirloom beans. The Eye of the Goat heirloom bean is a unique and highly sought-after bean variety that has been around for generations. This small, oval-shaped bean is beige with a distinctive black spot or eye on one end, hence its name. It has a creamy texture and a delicate, earthy flavor that pairs well with a variety of dishes. The eye of the goat heirloom bean is a versatile ingredient that can be used in soups, stews, salads, and many other dishes. What makes this bean special is its rarity and its history – it has been passed down through generations of farmers and has become a popular heirloom bean variety.
Royal Corona beans are large and creamy white beans that are highly prized for their delicate and buttery flavor. They are a staple in many varieties of Mediterranean and Italian cuisine and are frequently used in soups, stews, salads, and casseroles. These beans are a good source of protein, fiber and complex carbohydrates, making them an excellent addition to any nutritious diet. Due to their large size and creaminess, they tend to hold their shape well when cooked, making them ideal for recipes that require beans to be visible and retain their texture. Royal Corona beans are also known for their versatility and adaptability, and can be used in a wide range of dishes, from classic bean salad to a hearty and comforting bean-based soup.
Above are Vaquero, Papa de Rola, and Snowcap beans. Just a few of the choices available.
Vaquero beans, also known as cowboy beans, are a type of bean that is commonly used in Mexican cuisine. These beans are oval in shape and have a speckled pattern, which makes them resemble the coat of a cow. Vaquero beans have a creamy texture and a nutty flavor, which makes them a popular choice for soups, stews, and chili. These beans are also a great source of protein, fiber, and other essential nutrients. They are easy to prepare and make a delicious addition to any dish. Whether you are a vegetarian or a meat-eater, vaquero beans are a healthy and tasty option that you should definitely try.
Papa de Rola beans, also known as Rock beans, are a popular staple food in many Latin American cuisines. These small, beige-colored beans are highly nutritious and are a great source of protein, dietary fiber, and essential minerals. They have a creamy texture when cooked and a slightly nutty, earthy flavor that pairs well with many dishes. Papa de Rola beans are commonly used in soups, stews, and casseroles, but can also be served as a side dish, pureed into dips or spreads, or added to salads for an extra protein boost. They are easy to prepare and can be cooked in a slow cooker or on the stovetop. Overall, Papa de Rola beans are a healthy and delicious addition to any meal.
Snowcap beans are a type of white bean that are highly versatile and nutty in flavor. They are oval-shaped and have a creamy, smooth texture when cooked. Snowcap beans are a great source of protein, fiber, and complex carbohydrates. They are often used in soups, stews, and chili recipes, as well as in salads and dips. These beans are easy to prepare and can be cooked in a variety of ways, including boiling, baking, and pressure cooking. Snowcap beans are a great addition to any diet, providing a delicious and nutritious source of plant-based protein.
Rancho Gordo also has traditional Mexican varieties from their project called The Rancho Gordo-Xoxoc project which helps small farmers continue “to grow their indigenous products in Mexico, despite international trade policies that seem to discourage genetic diversity and local food traditions.”
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HIERLOOM BEANS RECIPE FOR USING AN INSTANT POT
We use an Instant Pot to pressure cook the beans. It’s fast and easy and takes less energy than the stove or a crock pot. There is a setting for beans and the default cooks most varieties perfectly. Many recipes call for soaking or brining the beans, but we don’t even do that. We just put them straight into the Instant Pot, especially if they are going to be mashed or puréed. In this recipe, we cooked them in water, but they can also be cooked in broth and with onions and garlic (just nothing acidic like tomatoes, which will keep the beans from cooking).
BEAN STORAGE IN THE PANTRY
Dried beans are easy keep on hand, since they don’t take up much room and don’t require refrigeration, so they are a good pantry item. They also don’t cost much, making them a good way to stretch the food budget by eating less meat. We transfer them to jars when we get a shipment, and keep the label in the jar for identification.
WEEKEND MEAL PREP
Beans are one of the things we make during the weekend meal prep that make meals so much easier the rest of the week. They can be made a couple of days ahead, so they are ready when you need them.
Equipment
CHOOSING BRANDS:
For certain products, the choice of brand will make a big difference in the outcome of the recipe and in your carbon footprint. So, for those products, we have listed the brand. We are not paid to mention a brand and have no affiliates.
Ingredients
- 1 cup beans (we use Rancho Gordo)
- filtered water
- 2 Teaspoons Diamond Crystal kosher salt
Instructions
CHECK THE BEANS
- Check the beans for debris by pouring them onto a white plate.
COOK IN THE INSTANT POT
- Put the beans in the Instant Pot and add 4 cups filtered water and 2 teaspoons of salt. Use the pressure cooking setting on high (which is probably the default setting for beans) to cook for 20 minutes. Let the pressure release naturally for 20 minutes before opening. Then drain off the water.
Nutrition
WHY THIS RECIPE IS SUSTAINABLE:
Check out the chart on the blog post to see how food choices affect climate change. This recipe uses responsible brands and items that are lower on the chart and the production creates less greenhouse gas.
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Photos by Tony Fitzgerald Photography