Pressure Cooker Colombian Beans

Fat 16%Carbs 63%Protein 22%
Percent Calories

1 serving of pressure cooker colombian beans contains 204 Calories The macronutrient breakdown is 63% carbs, 16% fat, and 22% protein. This is a good source of protein (20% of your Daily Value), fiber (43% of your Daily Value), and potassium (14% of your Daily Value).

Makes
8 servings
Prep Time
20 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Wash and then soak beans over night. Put in pressure pot with water. The water should be double the beans. Cook on medium heat for about 40 minutes. Once cooked, wait for the pressure cooker to cool down a bit and open it. If there is too much water still left, you can take some out; but not all of it!
  2. Chop the onion and garlic. Shred the red pepper with a grater, you should not use the skin. Chop tomatoes.
  3. In a different pan, add the olive oil, onion, and garlic. Mix often. The onion should be almost transparent, about 5-6 minutes.
  4. Add the red pepper pulp to the pan.
  5. Add the chopped tomatoes to the pan.
  6. Cook for about 15 minutes and mix often. Cover the pan so that the liquids don´t evaporate. Set aside.
  7. Add the sauce to the beans and mix.
  8. Add salt, black pepper, thyme, bay leaf, cumin, and oregano to the beans.
  9. Cook the beans for a bit longer to incorporate all the flavors. Serve with rice.

Nutrition Facts

For 1 serving of pressure cooker colombian beans (221g)

NutrientValue%DV
Calories204
Fats4g 5%
Saturated fats1g 3%
Trans fats0g
Cholesterol0mg 0%
Sodium852mg 37%
Carbs33g 12%
Net carbs21g
Fiber12g 43%
Sugar4g
Protein11g
Calcium101mg 10%
Iron4mg 50%
Potassium678mg 14%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene42μg
Beta carotene422μg
Caffeine0mg
Choline7mg 1%
Copper0.4mg 39%
Fluoride2μg
Folate (B9)104μg 26%
Lycopene997μg
Magnesium66mg 16%
Manganese1mg 25%
Niacin1mg 7%
Pantothenic acid0.4mg 8%
Phosphorus185mg 26%
Retinol0μg
Riboflavin (B2)0.1mg 8%
Selenium2μg 4%
Theobromine0mg
Thiamine0.2mg 15%
Vitamin A IU801IU
Vitamin A40μg 4%
Vitamin B120μg 0%
Vitamin B60.3mg 22%
Vitamin C30mg 34%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 6%
Vitamin K9μg 7%
Zinc1mg 11%
Sugars
Sugar4g
Sucrose0.5g
Glucose2g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats1g 3%
Monounsaturated fats2g
Polyunsaturated fats0.4g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid2g
Glycine0.4g
Histidine0.3g
Hydroxyproline0g
Isoleucine0.4g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline0.4g
Serine1g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.3g
Valine1g