5 Reasons You Made The Mistake to Ignore Instant Pot White Bean Soup
Instant Pot white bean soup is absolutely delicious yet it is so often overlooked! This easy instant pot bean soup will supercharge your immune system and actually make you FEEL better!
Weather is is Slow Simmer Thursday or any other day of the week, it is the PERFECT day for Instant Pot White Bean Soup! If you’re anything like me, you love Thursday because it holds all the anticipation of Friday and the weekend. Why not make your life easy on Thursday with this Instant Pot bean soup recipe?
This post is all about Instant Pot White Bean Soup!
HEALTHY MICRO SUPERSTARS FEATURED IN Instant pot white bean soup
This post may contain affiliate links. That means we receive a small commission at no additional cost to you. Thank you for supporting Kait’s Cupboard! For more details click here to read my privacy policy.
How Much Effort Is It Going To Take to Make Instant Pot White Bean Soup?
- First, saute the vegetables.
- Second, add the chicken stock, water, grilled chicken (if you’re including it) and beans.
- Third, add the seasoning, salt, pepper. Press Soup. Literally, it’s that easy.
- Finally, make the pasta according to package directions.
- Ladle pasta and soup into bowls and enjoy!
Gut healthy, delicious, and plenty for left overs!
Your New Favorite Instant Pot Bean Soup
Instant Pot white bean soup is so easy! It can be prepped ahead of time and kept warm, or made quickly after work in your Instant Pot. With a ton of healthy ingredients, this bean soup recipe tastes delicious. And, you won’t feel like you have overdone it after eating.
Reason 1: What If I Don’t Have an Instant Pot?
If you don’t have an Instant Pot, I really think you should consider getting one! And, I know you’ll love an instant pot so much that I wrote a post called What No One Tells You About EASY Instant Pot Benefits which you can read here.
If you don’t have an Instant Pot yet, you should definitely check this one out and find out all about the easy Instant Pot benefits that no one talks about! The Instant Pot is not just for home cooks, it’s also the best kept secret of world renowned chefs worldwide! Interested? Click here for this do it all machine.
However, in the meantime… You can still make this soup in a pot on your stovetop. Follow the recipe below and instead of using dried Northern beans, use 2 cans of white beans, drained and rinsed.
Reason 2: You Didn’t Realize How Healthy Instant Pot White Bean Soup Was For You and Your Gut Health
This soup is literally full of ingredients that support gut health. I’ve written posts about some of the healthy gut ingredients including bell peppers, tomatoes, and Northern Beans. I will summarize some of the benefits below, however if you want to learn more, try clicking on some of the gut healthy ingredients featured in this instant pot bean soup recipe!
Why You Can’t Ignore Instant Pot White Bean Soup
Equipment
Ingredients
- 1 large Spanish onion diced
- 4 celery ribs sliced
- 4 garlic cloves minced
- 1 colored bell pepper diced into medium sized pieces
- 1 large russet potato diced
- 14.5 oz diced tomatoes 1 can, drained
- 1 tbsp olive oil extra virgin
- 6 cups chicken stock or bean stock, or combination thereof
- 4 cups water
- 1 1/2 tsp Italian seasoning
- 1 tsp Herbes de Provence
- 1 1/2 tsp Mediterranean sea salt
- 1 tbsp ground black pepper
- 2 cups dried Northern beans
- 1 package Farfalle noodles whole wheat
- 1 cup grilled chicken optional
- 1 cup shaved parmesan
- 6 tsp olive oil extra virgin
Instructions
Make the Soup
- In the Instant Pot, press saute. Add 1 tbsp olive oil to the pot.1 tbsp olive oil
- Add the onion to the pot. Sauté for 2 minutes.1 large Spanish onion
- Add the garlic, sauté for another minute.4 garlic cloves
- Add the celery, bell pepper, and potato. Sauté for 3-4 minutes. The vegetables should be softened and slightly carmelized.4 celery ribs, 1 colored bell pepper, 1 large russet potato
- Add the diced tomatoes, chicken stock, and water.14.5 oz diced tomatoes, 6 cups chicken stock, 4 cups water
- Add the grilled chicken, if including.1 cup grilled chicken
- Add the dried beans. Stir with a large spoon (wooden if you have one).2 cups dried Northern beans
- Add the seasoning, salt, and pepper. Stir.1 1/2 tsp Italian seasoning, 1 tsp Herbes de Provence, 1 1/2 tsp Mediterranean sea salt, 1 tbsp ground black pepper
- Press cancel to turn off the saute function. Close the lid to the Instant Pot. Turn the valve to "sealed."
- Press soup and set timer for 30 minutes. Make the pasta while that cooks.
- When the soup is finished the Instant Pot will beep. Vent manually by moving the valve to "venting" or allow to vent naturally. The lid will open when it is finished venting.
Make the Pasta
- Cook the pasta separately in a large pot, according to package directions.1 package Farfalle noodles
Serve
- To serve, spoon pasta into the bowl. Ladle soup over the pasta. Top with a generous amount of shaved parmesan and ground black pepper. Add a tsp of olive oil in each bowl.1 cup shaved parmesan, 6 tsp olive oil
Video
Nutrition
What Are the Instant Pot Health Benefits?
The Instant Pot can help you actually eat healthy in a manageable way that fits into your lifestyle. How? It can take veggies and beans and cook them quickly to perfection. You can cook like your grandma, or great-grandma without all the behind the scenes effort they used to expend!
Instead of soaking beans overnight before cooking them for hours the following day, throw dried beans into the Instant Pot and press the beans button. Seriously, it’s that straight forward. Fast forward 30 minutes and you have perfectly cooked beans with ZERO FUSS and all the health benefits! You can find the Instant Pot on Amazon here!
Reason 3: You Aren’t Sure Bell Peppers in a White Bean Soup Work.
Spoiler alert, they do!! Bell peppers are full of antioxidants and vitamins, making them an excellent addition to your meal rotation.
Instant Pot White Bean Soup Includes Bell Peppers, and That’s a Good Thing!
High in water, similar to cucumbers, bell peppers are a nutrient dense vegetable. With a low calorie burden, bell peppers pack a good deal of nutritional benefit with little cost. They are an excellent source of healthy carbs, protein, fat, and fiber. Similar to kale and carrots, the antioxidants in bell peppers support healthy eyes. Additionally, as a rich source of vitamin C, they may prevent anemia or low iron levels.
Bell Peppers Increase Your Body’s Iron
Who knew bell peppers could be such a huge source of iron? While spinach is commonly known for its iron levels, you don’t have to look any further than bell peppers for extra benefits. Not only are they rich in iron, but also an excellent source of Vitamin C!
Doctors have found that by eating vegetables with high amounts of these vitamins, your body can actually increase its iron levels drastically! (Péneau et al., 2008). Particularly for premenopausal women, or those without sufficient iron levels (Péneau et al., 2008).
Bell Pepper Micro Nutrients
In addition to these benefits, bell peppers are high in vitamins that can support your overall health (Sun et al., 2007). Micro superstars residing within bell peppers include:
- beta-carotene, which helps your body build vitamin A (Marín et al., 2004).
- Vitamin B6 which supports red blood cell development, an important component to our immune system.
- Vitamin K which helps our body clot blood. Anyone with/or has had a toddler knows how important this is, as they are constantly banging their bodies into something.
- Potassium, which may support heart health (Whelton & He, 2014).
- Quercetin, which has been shown to support heart health and prevent other chronic disease (Marin et al., 2004). Although it is worth saying that green bell peppers are higher in polyphenol levels and therefore better for this particular aim, than colored bell peppers (Marin et al., 2004).
For another meal idea with bell peppers, check out Take Out Worthy Kung Pao Shrimp and Basmati Rice or Roasted and Stuffed Bell Peppers with Lime Vinaigrette.
Reason 4: You Think That Tomatoes in a Bean Soup Means Chili.
The tomatoes in this white bean soup are drained before adding them to the instant pot. This means they will give a bit of tomato flavor, all the nutritional benefit, without the heavy tomato base that you might be used to in a chili or other tomato sauce soup.
Tomatoes: A Super Food Benefitting Our Microbiome.
Tomatoes support your overall health contributing to your microbiota with Lactobacillus rhamnosus, Bifidobacterium Bifidum, and antioxidants! Both fresh and canned tomatoes are beneficial to your gut. This is unique as many other vegetables lose their health benefits when canned.
Though tomatoes have been blamed for causing inflammation, in fact, they provide protective lycopene nutrients. Tomatoes may reduce the risk of cancer and heart disease (Bulsiewicz, 2020). As a prebiotic, tomatoes–both raw and cooked–contribute important microbacteria including Lactobacillus rhamnosus and Bifidobacterium bifidum (Hyperbiotics). These bacteria along with other antioxidants holistically support your microbiome (Hyperbiotics)!
Reason 5: You think Making Beans Takes A Long Time and Don’t Want to Spend That Much Time in The Kitchen.
Honestly, this soup recipe is super easy and quick. So much so that I made it for Mother’s Day for myself! Because I didn’t want to spend a ton of time cooking! With the Instant Pot, the ability to make beans from scratch is as simple as pour and press button “on.” Seriously!
White Beans Full of Fiber and Antioxidants
White beans are an excellent source of protein and fiber. They also contain polyphenol antioxidants, similar to pinto beans which I have posted about here. Polyphenol antioxidants have been found to reduce risk of certain cancers (Ombra et al., 2016). They can eradicate oxidative stress in your body by killing damaging free radicals (Ombra et al., 2016). In fact, doctors studying the benefits of bean antioxidants found they were protective against breast cancer cells and more (Ombra et al., 2016).
Eating white beans and grains together can actually amp up their nutritional benefit. Beans and grains are considered complementary proteins (Mariotti & Gardner, 2019). This recipe for White Bean and Farfalle Soup combines whole wheat grains and beans increasing the nutritional benefit for your gut!
White beans are high in vitamins including copper, folate, iron and Magnesium. Copper helps you maintain your energy while folate reduces your risk of many cancers.
Folate deficiency has been implicated in the etiology of lung, cervical, breast and brain cancer. Convincing evidence links folate deficiency with colorectal cancer incidence. Colorectal cancer incidence is inversely associated with both dietary folate intake and blood cell folate concentrations. Moreover, the use of folate supplements has been reported to reduce cancer risk.
Duthie et al., 2002
Finally, white beans are an excellent source of fiber. Fiber is important for so many reasons, not least among them your digestive health (Messina, 2014). Beans can also contribute to producing short chain fatty acids which are important for your energy production, metabolism, and heart health (Chambers et al., 2018; Besten et al., 2013).
Onions Are Way More Healthy Than Most People Realize
Did you know, the secret to unlocking your health potential lies in a tiny bacteria called allicin found in onions? Keep reading to uncover the amazing benefits of this superfood and make sure that you include it in your daily diet for maximum results!
Onions are a powerhouse of nutrients! They contain allicin, Vitamin C, Vitamin B6, and Manganese – all amazing for your health. Incorporating them into your diet is a great way to get a nutritional boost and enjoy numerous health benefits.
Onions are incredible! Not only do they give your immune system a real boost, but they can also help reduce inflammation and supply you with plenty of antioxidants to safeguard your cells. How amazing is that? For more information on all the benefits of allicin on your gut health and immune system, read 3 Amazing Ways Eating Garlic Everyday Benefits Your Health!
Onion and Garlic’s Secret Power: Allicin Benefits
Onion and garlic’s superhero, allicin, is one of the primary components driving their health benefits. When onion and garlic is cut, minced, or chewed it activates the alliinase inside. Activated alliinase creates a chemical reaction and becomes allicin. Allicin provides us with many of onion and garlic’s benefits.
Chop and Stop! Cut garlic and onions first and wait 10 minutes for the allicin to form. Waiting 10 minutes allows the alliinase to turn into allicin which supports our overall health (2020).
Bulsiewicz, 2020, p. 161
Onions May Decrease High Blood Pressure
Superhero micro bacteria work tirelessly inside the human gut to provide essential benefits for a healthy lifestyle. Onions not only provide an additional layer of support for our immune system, but they have also been proven to decrease high levels of blood pressure and cholesterol as well as jumpstart energy levels.
Onion is one of the most nutrient-dense vegetables on earth, and it’s all thanks to their superhero compound allicin. When onion is cut, minced, or chewed, an enzyme called alliinase inside is activated, which then helps to release the health-promoting benefits of allicin. Allicin has been proven to have numerous medicinal properties, including anti-inflammatory and antioxidant effects.
Instant Pot White Bean Soup Complementary for Your Gut and Your Tastebuds
Given that beans and grains are complementary food groups Instant Pot White Bean Soup packs more nutritional punch for your gut. It’s easy, it’s quick, and it’s a delicious meal for a Slow Simmer Thursday. Give it a try and post your comments below!
2 Comments