Two Healthy Kitchens // Healthy Make - Ahead Meals

 Instant Pot Black Bean Soup

Ingredients

  • 1 teaspoon olive oil
  • 1 cup chopped sweet onion (about 1/2 a large onion)
  • 1 (3-ounce) Italian, Cajun or Cuban-style chicken or turkey sausage link (cut into about 18 slices and then cut into quarters, to yield about 1/2 cup)
  • 1/3 cup finely chopped green pepper
  • 2 teaspoons minced garlic
  • 1 (14.5-ounce) can vegetable broth (+ an optional second can, see note)
  • 3 tablespoons tomato paste
  • 1 bay leaf
  • 1 teaspoon kosher salt
  • 3/4 teaspoon oregano
  • 1/2 teaspoon cumin
  • 1/2 teaspoon black pepper
  • 4 (15-ounce) cans black beans (preferably organic or reduced-sodium), rinsed and drained
  • optional for serving: reduced-fat sour cream, reduced-fat shredded cheddar cheese, thinly sliced green onions, and finely diced tomatoes

Instructions

  1. Set Instant Pot to SAUTE and heat oil in insert. Once oil is hot, add onions, sausage, green pepper, and garlic. Cook until onions are softening and becoming translucent, about 4-5 minutes, stirring frequently so garlic doesn't burn.
  2. Turn off Instant Pot, and add 1 can broth, stirring to deglaze and loosen any browned bits.
  3. Add tomato paste, bay leaf, salt, oregano, cumin, and black pepper. Stir everything to combine, and then add black beans and stir again.
  4. Close Instant Pot lid (making sure the "venting" steam release knob is set to sealing, not venting). Set Instant Pot to SOUP (high) setting for 4 minutes. (It takes my 6-quart Instant Pot Duo60 about 15 minutes to build enough pressure to seal and then begin the 4-minute cook time.)
  5. When cook time is completed, CAREFULLY manually vent the steam via the steam release knob (being cautious to avoid steam burns).
  6. Remove bay leaf and serve with desired garnishes and toppings.

Notes

Vegan / Vegetarian option: Rather than omitting the sausage for a veggie version, I recommend selecting a plant-based sausage. Don't worry if you can't find a Cuban or Cajun version – Italian or a spicy Mexican variety will work great, too. Regardless, the flavor boost from including the sausage is well worth it, which is why I urge you not to omit the sausage altogether.

Gluten free tip: In general, the ingredients for this soup should be gluten free. Be sure, however, to double-check the brand of sausage you select, as some rare brands may not be acceptable. (Also, note that plant-based sausages most likely will NOT be gluten free, as many contain ingredients like vital wheat gluten.)

Optional second can of vegetable broth + make-ahead tips: We love this soup really thick and hearty. However, if you prefer yours thinner, you can add just a bit of additional broth to thin the soup to your desired consistency. Also, this soup will continue to thicken as it sits. It refrigerates and freezes well, so it's a great make-ahead, but when you reheat it, you may also find that you'd like to add a little extra broth at that time.

Adjusting the spiciness: If you want more of a Spicy Black Bean Soup, be sure to look for a spicy sausage. Also, another great option is to pass some hot sauce at the table when serving, which allows everyone to adjust the heat to their liking.

Nutrition Information:
 YIELD: About 6 servings SERVING SIZE: 1 cup
Amount Per Serving: CALORIES: 441TOTAL FAT: 4gSATURATED FAT: 1gTRANS FAT: 0gUNSATURATED FAT: 2gCHOLESTEROL: 13mgSODIUM: 521mgCARBOHYDRATES: 74gFIBER: 26gSUGAR: 4gPROTEIN: 30

Instant Pot Black Bean Soup
yield: 6 1/2 CUPS
 
prep time: 7 MINUTES
 
cook time: 8 MINUTES
 
total time: 15 MINUTES

Instant Pot Black Bean Soup

yield: 6 1/2 CUPS
 
prep time: 7 MINUTES
 
cook time: 8 MINUTES
 
total time: 15 MINUTES

Instant Pot Black Bean Soup

yield: 6 1/2 CUPS
 
prep time: 7 MINUTES
 
cook time: 8 MINUTES
 
total time: 15 MINUTES

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