Pressure cooker colombian bean stew
Discover the rich flavors of Colombian cuisine with our Pressure Cooker Bean Stew! Packed with kidney beans, onions, garlic, red pepper, and tomatoes, and seasoned with a perfect blend of spices including thyme, bay leaf, cumin, and oregano, this hearty stew offers a delightful, easy-to-make meal that’s perfect for any day.
- 04 Feb 2025
- Cook time 40 min
- Prep time 20 min
- 8 Servings
- 12 Ingredients
Pressure cooker Colombian bean stew is a hearty and flavorful dish that combines kidney beans, onions, garlic, red pepper, tomatoes, and a blend of aromatic spices. This traditional Colombian recipe is perfect for those looking for a nutritious and comforting meal that can be prepared quickly with the help of a pressure cooker.
Ingredients:
Instructions:
- Set your pressure cooker to the sauté/browning function. Add the 2 tablespoons of olive oil and let it heat up.
- Add the finely chopped onions and sauté for about 4-5 minutes, or until they become translucent.
- Stir in the minced garlic and cook for another minute until fragrant.
- Add the diced red pepper and chopped tomatoes to the pot. Cook for another 5 minutes, stirring frequently, until the vegetables start to soften.
- Sprinkle in the salt, black pepper, dried thyme, bay leaf, ground cumin, and dried oregano. Stir well to combine the spices with the vegetables.
- Add the soaked and drained kidney beans to the pot. Pour in enough water or broth to cover the beans by about 1-2 inches.
- Secure the lid on the pressure cooker and make sure the valve is set to the sealing position.
- Cook on high pressure for 30-35 minutes. If you're using canned kidney beans, reduce the cooking time to 15 minutes.
- Once the cooking time is up, let the pressure release naturally for about 10 minutes, then do a quick release to get rid of any remaining pressure.
- Open the lid carefully. Taste the bean stew and adjust the seasoning if necessary.
- Ladle the Colombian bean stew into bowls and serve hot. It pairs wonderfully with rice, avocado slices, and a sprinkle of fresh cilantro if desired.
Tips:
- 1. Soak the kidney beans overnight or for at least 8 hours to ensure they cook evenly and become tender more quickly.
- 2. To enhance the flavor, sauté the onions, garlic, and red pepper in the olive oil in the pressure cooker before adding the other ingredients.
- 3. Make sure to deglaze the pot with a little water or broth after sautéing the vegetables to prevent any burn notices.
- 4. Use fresh tomatoes or canned tomatoes depending on availability; both work well in this recipe.
- 5. Adjust the salt and spices according to your taste preference after the stew is cooked.
- 6. For a smoky flavor, consider adding a small amount of smoked paprika or a chopped smoked sausage to the stew.
- 7. Once the cooking is complete, let the pressure release naturally for a few minutes before doing a quick release for the best results.
Enjoy your delicious and nutrient-packed Colombian bean stew, best served with rice, arepas, or a crusty piece of bread. This dish not only offers rich flavors but also provides a great source of protein and fiber, making it a wholesome addition to any meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 180kcal | 9% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 9g | 24% |
| Sugar 4.84g | 5% |
| Fat | |
| Fat 4.15g | 5% |
| Saturated 0.61g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 40ug | 4% |
| Choline 40mg | 7% |
| Vitamin B1 0.23mg | 19% |
| Vitamin B2 0.10mg | 8% |
| Vitamin B3 1.11mg | 7% |
| Vitamin B6 0.31mg | 18% |
| Vitamin B9 170ug | 42% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 30mg | 33% |
| Vitamin E 0.53mg | 4% |
| Vitamin K 16ug | 13% |
| Minerals | |
| Calcium, Ca 66mg | 5% |
| Copper, Cu 0.30mg | 33% |
| Iron, Fe 3.11mg | 28% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 680mg | 20% |
| Selenium, Se 1.56ug | 3% |
| Sodium, Na 590mg | 39% |
| Zinc, Zn 1.36mg | 12% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |