Pressure cooker colombian bean stew with onions, garlic, red pepper, tomatoes and spices
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.
- 29 Mar 2024
- 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 | 7% |
| 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 | 0% |
| 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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Lemon and herb chicken schnitzel and summer slaw
Perfect for a light and satisfying summer dinner.
13 Apr 2024Cheesy-stuffed cauliflower
Easy to prepare and bursting with flavor, this cheesy-stuffed cauliflower is a must-try for cheese lovers and veggie enthusiasts alike.
27 Apr 2024Spinach and goat cheese hasselback chicken
Perfect for a weeknight dinner or special occasion.
08 May 2024Grilled chicken with edamame skordalia and parmesan cheese
Perfect for a healthy and flavorful meal.
18 Mar 2024Creamy lemon chicken with asparagus rice
Ready in just 30 minutes, it's an elegant yet effortless meal that promises to impress.
01 Apr 2024Sweet chilli fish with mash & beans
Pair it with fresh green beans for a wholesome, balanced meal that's perfect for any occasion.
20 Mar 2024Chilli steaks with chargrilled potato salad
Easy to follow and deliciously satisfying, it's the perfect choice for an unforgettable dining experience.
07 Jun 2024Grilled balsamic salmon with lemon and garlic
Perfect for a quick dinner or a special occasion.
27 Apr 2024Lamb and pine nut meatballs with parsley salad
Enjoy it with a side of creamy hummus and vibrant cherry tomatoes for a complete meal that's both satisfying and nutritious.
06 Jun 2024Ginger-honey marinated tofu with white rice
A simple yet exquisite vegan dish perfect for any meal.
12 Apr 2024Garlic and tomato pasta pascal with olive oil and herbs
Ready in no time, this recipe promises a taste sensation that will become a favorite in your home.
19 Apr 2024Spiced chicken thighs with yellow couscous
Ready in just under an hour, it's perfect for a weeknight dinner or a special weekend meal.
14 Apr 2024Middle eastern spiced beef stuffed eggplants
Perfect for impressing guests or enjoying a delicious family meal.
16 Apr 2024Spaghetti with sun-dried tomatoes, garlic and chilli
Perfect for a delightful weeknight dinner.
21 Mar 2024Roast chicken with apple seasoning and cauliflower puree
Perfect for family dinners or special occasions, this recipe combines wholesome ingredients for a delicious, satisfying feast.
08 Mar 2024Quick roasted chicken
Perfectly seasoned with just the right amount of salt, this delicious and easy-to-make dish will become a family favorite! Ready in no time, it's ideal for busy weeknights or a delightful weekend meal.
06 May 2024Tequila margarita chicken
Perfect for a festive dinner or a flavor-packed meal, this dish brings a fiesta to your table.
14 Apr 2024Greek spaghetti with parmesan cheese
Ready in just minutes, this simple yet flavorful dish makes the perfect quick dinner or satisfying meal for any occasion.
30 Mar 2024Spaghetti alla puttanesca with anchovies, olives, capers and parmesan cheese
Get ready for a taste sensation that combines simplicity and deeply satisfying flavors.
10 Apr 2024