Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

Recipes

10 Real Food Snack Ideas

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hard-boiled egg and carrot sticks, roasted pumpkin seeds, and apple with coconut ginger cashew buter

Real food snacks are fueling, tasty, and satisfying! It’s hard to say that about most of the junk that’s sold as quick-grab snacks. Picture those impulse-buy snack options stacked by the register in just about every store. Yeah, you know exactly what I’m talking about.

You know that hangry moment when you’re stuck roaming the aisles of the gas station shop, and your main choices seem to be Doritos, Cheetos, and Jolly Ranchers? (I have to admit, though, the options do seem to be improving a little bit these last few years. So encouraging, right?!)

10 Satisfying, Real Food Snack Ideas

If you are trying to swap out highly processed snacks with real food snacks, here are a few ideas to get you started. Aim to include a combination of at least two macronutrients if possibile (i.e. protein & fat, or carb & fat, or protein & carb). Doing so typically leaves you more satisfied and energized.

  • nut butter and apple slices
  • roasted pumpkin seeds and dried fruit
  • single-serving pack guacamole and red pepper strips
  • hard-boiled egg and carrot sticks (That small container in the pic is salt and pepper. I keep that little container always filled in the cabinet, so I can just grab it quickly when packing this snack.)
  • pear slices and a sharp, flavorful cheese
  • single-serving pack of olives (I get mine at Trader Joe’s) and a clementine
  • hummus and veggies
  • peanut butter and celery sticks
  • roasted mixed nuts
  • cottage cheese and fruit

Snacking and “appetite awareness”

To be honest, I’m much less of a snacker since I focused my diet on real, whole foods, and, frankly – started eating MORE at mealtime, and making sure my meals almost always include protein, fat, and slow-digesting carbs. I feel more satiated by my meals, and don’t always need a snack to get me through to the next meal. It’s pretty convenient, actually! I used to be the queen of snacks, packing SO many snacks everywhere I went. Once I focused on feeling nourished instead of famished, I discovered that I had much less need for snacking. Nourished, not famished!

If you are feeling the need to snack constantly throughout the day, check in with yourself at mealtime for some “appetite awareness”.

Are you eating to satiety at mealtime?

Is it possible that you’re simply not eating enough to meet your needs at mealtime?

Or are you missing out on certain macronutrients (protein, fat, or carb?) in your meals, leaving you with that “always hungry” feeling?

That being said, there are days when we’re going to feel a bit hungrier than other days, and you might need a snack or two. And we all have those days when nothing goes according to plan – a delayed meeting, crazy traffic delays, a last-minute trip to the pediatrician’s office, and then lunch or dinner didn’t happen when you needed it to. It makes a world of difference to keep something stashed in your bag, to get you through until mealtime. By packing your own snack, you’ll guarantee that it will be real food that will fill you and fuel you.

I’m always looking for more real-food snack ideas . . . what do you like to pack?

Print Recipe
 10 Real Food Snack Ideas
Course Snacks
Servings
Course Snacks
Servings

Simple Roasted Chicken Breasts

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Crispy, flavorful skin + juicy, tender inside = roasted chicken perfection

Basic, easy, yet simply amazing

Sometimes going the basic route can yield the most stunning results. Like the classic “little black dress”. Or like this simply seasoned roasted chicken.

This straighforward, easy-peasy recipe will help you churn out reliably tender, juicy, delicious chicken breasts every time.

  • This roasted chicken is the perfect anchor for a classic “Sunday dinner” kind of meal, with the usual pairings of roasted potatoes and savory vegetables.
  • It’s also a perfect way to batch prep a big pile of chicken to set yourself up for some easy meals during the week. Shred it, chop it, leave it whole – whatever way works for you.
  • Grab your spice blend.
  • Rub it on, and under
    the skin.
  • Roast at 375 degrees.

What you’ll need

  • Chicken. (Obvs, I know.) For this recipe, select bone-in, skin-on chicken breasts. Yes, even if you have no intention of eating the crispy, delicious skin (you probably won’t be able to resist that part, just saying). Bone-in, skin on chicken breasts deliver far superior results – tender, juicy, flavorful. So, please just put down those boneless, skinless chicken breasts, okay? You can just remove the skin very easily after cooking if you want to avoid it. This type of chicken is typically labeled “split chicken breasts”.
  • Roast Rub/Spices Okay, you can do your thang here, and choose whatever spices and herbs you like to use on chicken. Feel free to try out my classic, roasted chicken spice blend recipe if you’re looking for a blend to try. Or keep it super basic with simply salt and pepper. Whatever blend you decide to use, please make sure it includes salt. Salt not only significantly enhances the flavor of your chicken, it also helps tenderize it, yielding juicy, succulent chicken. If you are able to salt (and/or add your spice blend) your chicken ahead of time, go for it. The longer you allow the salt to work its magic, the better the results.
  • A roasting pan or sheet pan I usually use a large, heavy gauge rimmed baking sheet for this. I typically include intentional extra on the pan, to ensure I have plenty extra to stash away as “batch prep gold” to use for several days. Whatever amount of chicken you decide to roast, make sure you do not crowd the pan. Give the breasts a lil’ bit of breathing room. This will insure that lovely, crispy roasted texture you’re going for (instead of soft, squishy steamed chicken which is the result of cramming too much chicken in the pan).
  • A meat thermometer, preferrably instant read Okay, I’ll be honest. This is OPTIONAL. And you may be fine without it if you have Julia-Childs-level kitchen skills and can tell the exact moment when your chicken has been cooked to perfection. I know my own current culinary limits and I’m not at that level just yet. That’s why I love using a meat thermometer to take the guess work out of it. I’ve had a good experience so far with this meat thermometer, the Javelin from Lavatools.

But wait, there’s more

Don’t throw away those chicken bones. Once you are done picking the cooked chicken off the bones, store those bones in the fridge or freezer. They are the perfect starter for homemade chicken broth! If that sounds like a colossal task, I am happy to tell that making broth is quite the opposite. It’s actually pretty straightforward and easy. If you have an Instant Pot, try out my super easy Instant Pot Chicken Broth recipe.

I’d love to know if you give this a try, and how you incorporated it into your meals throughout the week!

Print Recipe
 Simple Roasted Chicken Breasts
Course Main Dishes
Servings
Ingredients
Course Main Dishes
Servings
Ingredients
Instructions
  1. Preheat oven to 375 degrees.
  2. Arrange the breasts on the baking sheet evenly. Do not overcrowd.
  3. Sprinkle and rub with whatever seasoning you are using. Try to rub some of the spices and salt under the skin, and also rub it on the outside, all over. Optional: drizzle with oil.
  4. Bake at 375 degrees for 40 minutes or so, until it internal temperature hits 165F in the thickest part of the breast (approximately when the juices run clear).
  5. Remove from oven, and let chicken "rest" for 15-20 minutes before slicing. This will help the chicken retain its juices (instead of running out into the pan).

Roasted Chicken Spice Blend

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A.K.A. “Roast Rub”

Whatever kind of chicken you’re roasting – whole, breasts, thighs – this spice blend is the perfect addition for that classic roasted chicken flavor profile. I refer to it as “roast rub”, and usually season the chicken with it a few hours ahead of time, if possible. This heightens the flavor, and also perfectly tenderizes your chicken. No big deal, though if you don’t get to applying the roast rub until just prior to cooking. Your chicken is still going to come out of the oven smelling like Sunday-dinner-heaven.

My number one use of this spice blend is on bone-in, skin on chicken breasts, roasted in the oven. I typically roast enough chicken for that night’s meal, plus throw some extra on the baking sheet to ensure plenty of extra to use in meals for several days. The extra chicken is perfect to add to a bowl meal, a salad, tucked into a soft tortilla with taco spices, or chopped up for classic chicken salad.

This recipe yields enough to last you a while. Simply use what you need today, and then store the extra in your spice drawer.

  • spice blend, ready and waiting
  • roast chicken breasts with “roast rub”
Print Recipe
 Roasted Chicken Spice Blend
bowl of spices for chicken rub
Course Sauce/Dressing/Spices
Servings
cup
Ingredients
Course Sauce/Dressing/Spices
Servings
cup
Ingredients
bowl of spices for chicken rub
Instructions
  1. Combine all ingredients. Store in a tightly sealed jar.

Instant Pot Chicken Broth

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I’ve got nothing against using store-bought chicken broth, but sometimes it’s just too easy to make this homemade version instead (and cheaper than store-bought, too!). And nothing compares to the delicious and complex flavor of homemade broth. I will warn you . . . your taste buds will find it hard to go back to store-bought broth after they’ve experienced this homemade version. It’s a harsh truth, I know.

Fortunately, this broth is ridiculously easy to make, so you can give your taste buds the pleasure of this version without spending a lot of time and energy in the kitchen.

If you need a reliable roasted chicken recipe to actually have some leftover chicken bones to make this broth, check out my recipe for Simple Roasted Chicken Breasts.

An Asian-inspired chicken soup, loaded with garlic, ginger, and greens, and made with Instant Pot broth

Oooh, collagen!

Maybe you’re here because you’ve heard a lot of hype about “bone broth”, because it’s a source of collagen. Collagen is a protein, and is a main component of connective tissues throughout the body. It’s true that collagen does contain a wide variety of amino acids. And perhaps it’s a good nutritional strategy to consume a wider variety of those building-block amino acids than you would get from eating meat alone.

The bottom line, though on collagen? I’ll leave it at this: it’s complicated, and there’s a lot we don’t know for sure yet. I am a measured, evidence-based kind of gal, so I am not going to unjustifiably oversell you on the benefits of the collagen present in broth. Check out this helpful article if you want to determine for yourself if the current evidence lives up to the hype.

what you’ll need:

  • Your Instant Pot Yes, you can also make broth on the stovetop, but this version is all about the Instant Pot. I actually prefer to make broth in Instant Pot versus stovetop because 1) it doesn’t take as long, and 2) because the Instant Pot is so sealed up during the cooking process, the entire house doesn’t smell like broth. Sure, broth smells great, but I don’t like every corner, every bedroom of the house smelling like broth for hours and hours (as seems to happen when cooking broth on the stovetop). Maybe I am just hypersensitive to that, and it wouldn’t bother you at all. You do you.
  • Leftover chicken bones If you roast a chicken, or some bone-in chicken breasts or thighs, save the bones to make this broth. (You can even add chicken feet if you want. I haven’t gone there yet, but I’d love to learn from you if you have.) If you can’t get around to making the broth right away, feel free to toss the bones in the freezer until you’re good and ready to make the broth. Just thaw your bag ‘o bones in the fridge for at least a couple of hours before you start up your broth.
  • Aromatics In this case, onions, carrots, celery, and a little bit of garlic
  • Herbs and spices In this broth recipe, you’ll need black peppercorns (whole), parsley, dried bay leaf, and salt.
  • Cider vinegar The small amount of cider vinegar helps to extract the collagen from the bones during the cooking process. Cool fact, right? Fortunately, the amount used is so small that it doesn’t impart any kind of vinegar flavor to the broth. Whew.
  • Other tools needed Cutting board, chef’s knife, some sort of colander or mesh strainer to separate out the solids after cooking

Ways to enjoy this amazing broth you’ve made:

Fill with water up to about two inches under the max fill line. Ready to cook!

Print Recipe
 Instant Pot Chicken Broth
Course Soups & Stews
Cook Time 120 minutes
Servings
or so cups
Ingredients
Course Soups & Stews
Cook Time 120 minutes
Servings
or so cups
Ingredients
Instructions
  1. Add chicken bones to Instant Pot.
  2. Add remaning ingredients except for water.
  3. Add water up to two inches from max fill line.
  4. Cover. Set valve to "seal". Set to Manual/high pressure for 120 minutes.
  5. Allow for natural pressure release.
  6. Once broth has cooled, use a large slotted spoon to remove the bones and larger pieces of vegetables. Using a mesh strainer or colander, strain broth and store in container until use. Store in refrigerator or freezer.

Sheet Pan Frittata

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Repeat after me:

A fueling, tasty breakfast ready and waiting in my fridge definitely makes it easier to get out of bed in the morning! 

Okay, okay. No, you don’t have to repeat that. But, yes, I am trying to sell you on just how good it feels to wake up knowing that you already have breakfast figured out and done. It’s a beautiful thing.

When this is ready and waiting in your fridge, you know it’s going to be a good breakfast.

I don’t know about you, but having a ready-to-eat breakfast is my favorite way to start the day. On a busy weekday morning, I don’t even want to think about any kind of meal preparation. Getting out of bed is hard enough on its own! Prepping a big batch of breakfast foods like this sheet pan frittata really helps me solve that challenge. And when breakfast feels this easy (and delicious), it somehow makes me feel a lot more prepared to plow through the rest of the day’s challenges and tasks. 

If you want to auto-pilot your breakfast, and you’re also looking for easy ways to add more veggies to your plate, this sheet pan frittata is your solution.

You can make this at the beginning of the week, and dip into it for days, in lots of different ways:

  • Pair it with some fruit on the side.
  • Slap it on a piece of whole-grain bread (like this Mestemacher rye I love), or tuck into a wrap.
  • Use it to build a brunch-worthy meal by enjoying it with some Greek yogurt, berries, (and maybe oats, too?) on the side.
  • Heck, you can even enjoy it as a snack!

To make this recipe even easier, feel free to rely on pre-chopped/shredded veggies, or your leftover cooked veggies for your add-ins. This can save you one step on the prep.

So, the basic steps look like this (see recipe text below for full instructions):

Add-in ideas:

  • Mushroom, arugula, and feta: 10-12oz sliced mushrooms, several big handfuls of arugula, ¼ cup feta
  • Western omelet-style: 1 large onion chopped, 1 ½ green bell peppers chopped, 1 6 oz. package Canadian bacon, chopped
  • Broccoli, sliced tomato, and oregano
  • Whatever veggies you have on hand that you need to use up! 
  • Really, whatever combination sounds delicious to you.

I’d love to know how it goes if you add this to your meal prep this week! What did you use for your add-ins? What did you pair it with to make a meal? 

Print Recipe
 Sheet Pan Frittata
Easy, sheet pan frittata that helps you hit your veggie goals, and sets you up with a delicious breakfast option for several days. No judgment if you eat it for lunch and dinner, too.
Course Breakfast
Servings
servings
Ingredients
Course Breakfast
Servings
servings
Ingredients
Instructions
  1. If necessary, cook any veggies you’re adding to frittata. You can cook in a heated skillet (using the two teaspoons of oil) until softened, or gently steam, or microwave briefly. Leftover roasted veggies are also a great option for your veggie add-in.
  2. Set aside cooked veggies to cool.
  3. Preheat oven to 400F.
  4. Grease sheet pan *thoroughly*, including every speck of every corner, and up the sides, too.
  5. In a large mixing bowl, whisk eggs. Add egg whites and whisk to combine. Whisk salt and pepper into egg mixture. If you are adding any spices or herbs, whisk them into the egg mixture.
  6. Pour egg mixture into pan.
  7. Gently add cooked veggie (and whatever else you’ve got in there) mixture into egg mixture on sheet pan. The easiest way to do this is just to add a little bit at a time, by hand or with a spoon. Distribute the veggie mixture evenly across pan surface. (If you prefer, you can instead, add veggie mixture to the sheet pan first, and then pour egg mixture over that. Your call.)
  8. If adding cheese, sprinkle across top.
  9. Very, very carefully transfer pan to oven. I will be honest - you need a steady hand for this so you don’t end up spilling liquid eggs all over the place. I recommend sliding the oven rack out slightly before you place the sheet pan on it. And, once you’ve placed the sheet pan on the rack, slide the rack back in very slowly. (Trust me. Learn from my mistakes!)
  10. Bake for 16-18 minutes, or until eggs are set. Let cool before slicing.

Quick Pickled Red Onions

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Quick-pickled red onions are an easy, delicious way to add a bright, tangy burst of flavor to a savory dish that needs that perfect finishing touch. It’s amazing how the small addition of something acidic can transform a meal!

Here are a few ways you can enjoy this simple side:

bowl of pork carnitas with sides
perfect topping for a pork carnitas bowl

Store your pickled onions in a glass or ceramic jar. Plastic will absorb the flavors, and a metal container will likely react with the vinegar.

Print Recipe
 Quick Pickled Red Onions
Course Salads & Side Dishes
Servings
Ingredients
Optional flavorings:
Course Salads & Side Dishes
Servings
Ingredients
Optional flavorings:
Instructions
  1. Combine vinegar, sugar, and salt in a small saucepan. Heat on low, stirring occasionally until salt and sugar dissolve.
  2. Add water. Let mixture cool.
  3. Add red onions to a jar along with optional flavorings. (I used a 1-liter size jar, which is a little over two pints.)
  4. Pour liquid into jar. Let sit at room temperature for one hour, then refrigerate.
  5. Onions will keep in fridge for two weeks.

Cilantro Lime Slaw

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Need to add more delicious veggies to your life, but you’re short on time? This recipe is for you! Also, it’s the perfect side to just about any taco, burrito, or carnitas meal (grab my pork carnitas recipe here).

To keep things simple, I’ve started with pre-shredded cabbage/ slaw mix. If you prefer, feel free to shred your own cabbage using a food processor. I’m guessing that a half a head of cabbage would yield a similar amount. Savoy cabbage or regular green cabbage works nicely here. Red/purple cabbage is also another good option.

bowl of pork carnitas with sides
This cilantro lime slaw is the perfect accompaniment to pork carnitas.
Print Recipe
 Cilantro Lime Slaw
bowl of cilantro lime slaw
Course Salads & Side Dishes
Cuisine Mexican
Prep Time 10 minutes
Servings
servings
Ingredients
Course Salads & Side Dishes
Cuisine Mexican
Prep Time 10 minutes
Servings
servings
Ingredients
bowl of cilantro lime slaw
Instructions
  1. Combine lime juice, cumin, cilantro, and garlic. Stir to combine.
  2. Whisk extra virgin olive oil into lime and spice mixture to make the dressing.
  3. Combine the cabbage, cilantro, and dressing in a large bowl (include optional red pepper if using). Stir gently to coat. Season to taste with salt and pepper. Serve immediately.

Seriously Amazing Pork Carnitas, Slow Cooker or Oven

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bowl of pork carnitas with sides

You don’t need to wait for Cinco de Mayo to cook up a batch of these mouthwatering pork carnitas. No excuses necessary – you can enjoy these anytime you’re looking for a satisfying, smack-your-lips carnitas experience.

If you’ve got omnivore, plant-heavy tendencies like me, go right ahead and load up your carnitas plate with plenty of veggie sides. I like to enjoy my pork carnitas bowl-style, with these sides:

perfect carnitas sides: cilantro lime slaw and quick-pickled red onions

If you’re feeding a household, and those hungry mouths are demanding tacos, these carnitas are delicious tucked into a soft corn tortilla. Top with those same sides I mentioned above for the full carnitas experience.

pork carnitas for tonight . . . and more

Quick & Easy (plus plenty of leftovers!)

This recipe is easy enough to whip up any day of the week, and is a fantastic choice for batch cooking. One go-around of these in your slow cooker wil leave you with enough for several nights of dinner! Pop the extra in your freezer, and enjoy an easy quick dinner or two in the coming weeks.

You’ll start with rubbing the spice mixture onto the pork, and then refrigerate pork overnight (it’s perfectly fine to skip the wait time if you just can’t squeeze it in). Next, you’ll add the sliced onions and bay leaves to the bottom of the slow cooker, then place the pork on top. After that, squeeze in the citrus (lime and orange). Set your slow cooker to low, and let it cook for 8-10 hours, until perfect tenderness.

Use two forks to shred the pork in a large dish or on a large platter. Finally, spread some of the pork onto a sheet pan, and heat under broiler for about three minutes until crisp on the edges. If you plan to freeze some carnitas for future meals, hold off on crisping those portions under the broiler. Simply freeze those portions as is.

Options (because it’s important to make a recipe work for you):

  • Make this recipe in your slow cooker, or in the oven. I’ve included directions for both methods. Choose what works for you.
  • Feel free to cut this recipe in half if the yield is just too much for your household. Cook time will remain the same.
  • Squeezed for time? No need to marinade in the rub prior to cooking. It’s a nice extra that boosts the flavor a bit, but if you can’t fit that step in, no worries. I guarantee that your pork carnitas will still taste amazing regardless.
  • Freeze any extras for an easy, quick weeknight meal in the coming weeks or next month. Just be sure to wrap it airtight before you put it in the freezer (and hold off on the crisping step until you plan to serve it).
  • Take your pick – slow cooker or oven method. Do what works for you. Directions for both methods are included in recipe instructions below.
crispy, mouthwatering carnitas

Drop me a comment and let me know how you liked this recipe! And don’t forget to snap a pic of your carnitas creation, post it and tag it #nourishednotfamished. I’d love to see what you’re cooking in your kitchen!

Print Recipe
 Seriously Amazing Pork Carnitas, Slow Cooker or Oven
bowl of pork carnitas with sides
Course Main Dishes
Cuisine Mexican
Prep Time 15 minutes
Cook Time 8 hours (in slow cooker)
Passive Time 8 hours (for marinade; optional)
Servings
servings
Ingredients
Course Main Dishes
Cuisine Mexican
Prep Time 15 minutes
Cook Time 8 hours (in slow cooker)
Passive Time 8 hours (for marinade; optional)
Servings
servings
Ingredients
bowl of pork carnitas with sides
Instructions
  1. Combine garlic powder, oregano, cumin, coriander, cinnamon, crushed red pepper, and salt in a small bowl. Season pork with mixture, rubbing to coat all sides thoroughly.
  2. Store seasoned pork in refrigerator overnight (or proceed directly to next cooking steps).
SLOW COOKER METHOD
  1. Place sliced onions in bottom of slow cooker. Add bay leaves. Place pork on top.
  2. Juice the two oranges and two of the limes directly into the slow cooker.
  3. Cover and cook on low in slow cooker for 8-10 hours.
  4. Remove pork from slow cooker and place onto a large platter. Shred pork. Next, follow directions for last step - crisping (see below).
OVEN METHOD
  1. Preheat the oven to 300F.
  2. Place the onions and bay leaves in a layer in the bottom of a roaster or large oven safe Dutch oven. Place pork on top, and juice two limes and two oranges over the pork.
  3. Cook covered for 3 hours, then flip the pork over and cook for 2 more hours. You'll know it's done when it's fork tender (target range is 145F-160F).
  4. Remove pork from pan and place onto a large platter. Shred pork. Next, follow directions for last step - crisping (see below).
CRISPING STEP
  1. Spoon some of the pork cooking juices over the shredded pork.
  2. Broiler: Preheat oven to broil. Place some of the pork (the portion you are serving for that meal) onto a baking sheet. Cook for 3-4 minutes until slightly crispy.
  3. Or in skillet: Set a skillet over medium heat. When the pan is very hot, add the pork, spreading it out evenly over the bottom of the pan. Cook undisturbed for a couple of minutes, until it is richly browned and releases itself from the bottom of the pan. Gently turn the pieces to brown the other side. Remove to a plate lined with paper towels. Sprinkle with salt (preferrably coarse salt for most flavor impact!).

Easy, Pantry-friendly Bean Salad

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I have always been a cheerleader for a “recipe-ish” approach to cooking, because I discovered that it makes all things meal planning and meal prep so much easier. Sure, recipes have their place, and are so helpful when you want to try a new dish, a new ingredient, or a new technique. Recipes are wonderful training wheels that help you gain momentum with your cooking skills. But when it comes to your day-to-day, in the trenches, get-it-done cooking, a recipe-ish approach is a LOT more sustainable.

Instead of strict steps to follow, recipe-ish is about letting a template guide you. It’s easier and quicker than fussing with a recipe, and also gives you the flexibility to work with what you’ve got. Doesn’t that sound like just what you need right now?

bean salad made with Great Northern beans, EVOO, red wine vinegar, parsley, cumin, and mirepoix (celery, carrot, and onion)

Here is my basic recipe-ish approach to a simple pantry-friendly bean salad. It’s so easy to make, and keeps for DAYS in the fridge. It’s a wonderful side dish, is delicious added to a big salad, and also can be gently heated in the skillet and served with a fried egg on top. You could even repurpose it into a soup by reheating with some broth and additional veggies and/ or starch.

This template allows you to work with whatever you’ve got on hand (or not!):

BEANS – Canned is fine, or cook up your own dried beans. (Here are my super-easy instructions for cooking dried beans in your Instant Pot.)

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AROMATICS – Aromatics are those humble beginnings that elevate all of the other flavors in a dish. Here I’ve used celery, carrot, and onion. Feel free to add other veggies like diced red pepper, garlic, or substitute with some scallions, red onion, leeks, chives, ginger, etc. There are endless combinations to try, and each with a different regional influence. And technically, “aromatics” often refers to the foundational spices and herbs that might also be included . . .

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HERBS – Use what you’ve got, fresh or dried.

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SPICES – Dig out those jars. There you’ll find the perfect addition to bring something interesting to your dish.

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ACID – Vinegar or citrus are great options. There is a whole wide world of vinegars out there – red wine, balsamic, white balsamic, champagne, sherry, rice vinegar, and tons more. Experiment to discover your favorites!

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FAT – Here I’ve used extra virgin olive oil. Work with what you’ve got, and if you can, try to stay away from highly refined oils.

Combine all ingredients, and season to taste with salt and pepper. Enjoy immediately, and store leftovers in the fridge for repeat joyful eating. And no blah leftovers here – I’ve noticed that a good bean salad tastes even better the next day or two!

What do you have on hand that you think you could toss together to make your own bean salad?

Print Recipe
 Easy, Pantry-friendly Bean Salad
Course Salads & Side Dishes
Servings
Course Salads & Side Dishes
Servings

Instant Pot Beans: How to Cook Dried Beans (and three reasons to try it)

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Dried beans are one of those foods that will have you singing the praises of cooking with an Instant Pot. No fussing, no watching the pot like when you cook beans on the stove. The Instant Pot reliably delivers perfectly cooked beans once you’ve determined your cook timing preference (and I’ve got you covered with a handy cook-times chart below). Also, check out my step-by-step video below to get you started!

Beans are a powerhouse food, providing both protein and fiber-rich slow-acting carbohydrates, leaving you feeling satiated and satisfied. They are delicious and incredibly versatile, and come in a wide variety of flavors and textures. Black beans, chickpeas, lentils (french, green, black, brown, red, beluga), white beans, pinto beans, cannellini beans, cranberry beans, and tons more options. Each has its own unique texture and taste, so it’s fun to experiment to discover your favorites! And, if you want to get into the weeds on beans vs. legumes vs. pulses, check out this helpful read from Harvard School of Public Health.

Three Reasons to Cook Dried Beans in Your Instant Pot

  1. They taste so much better than canned. The flavor and the texture are a completely different experience than canned. So much so, that if you think you don’t like beans, consider cooking your own, and reevaluate. You might be surprised to discover that you actually DO like beans.
  2. They are very budget-friendly. True, canned beans are also pretty budget friendly. If you’re super-stretching your budget, though, dried beans are definitely less expensive than canned.
  3. It might be a good idea to minimize canned foods if possible, due to some emerging research on potentially harmful effects of BPA-lined cans. Dried beans help you minimize your use of canned goods.

The possibilities are endless with beans . . . they’re great in soups, chilis, in a breakfast skillet with eggs (like these Huevos Rancheros), or pureed in a dip. They work beautifully as a side salad, simply dressed with some oil, vinegar or citrus, herbs, and a bit of alliums (i.e. onions, shallots, scallions, chives, leeks, garlic, etc.).

I love making my Black Bean Soup recipe using beans I’ve cooked in the Instant Pot.

bowl of black bean soup

I am a huge fan of beans based on taste alone, but check out these health benefits, too:

  • increase healthy gut bacteria
  • reduce cholesterol
  • stabilize blood sugar levels

Better than popping a pill, right? And beans are a lot cheaper than medication, too. Just sayin’.

To Soak or Not to Soak?

I am firmly in the camp of soaking beans before cooking, and here’s why:

Increases digestibility. Soaking dissolves the membranes that make up the outer covering of beans. This outer coating contains sugars that can be difficult for your intestines to handle, resulting in the “magical fruit” effect. Soaking first means less gas later. That’s probably good for you, and for those around you.

Helps remove debris. Soaking removes the small amount of dirt, gravel, and other debris that sometimes can be found on beans. Soaking is very effective at removing the debris.

Makes it easier for your body to absorb minerals present in the meal. Soaking reduces the effect of phytic acid, a substance naturally present in legumes. Reducing the effect of phytic acid enhances the bioavailability of zinc and other minerals.

So, have you given it a try? Which beans are your favorites in the Instant Pot?