Instant Pot Black Bean Tortilla Soup

Cool autumn days have arrived—or, at least the idea of them has. Here in Colorado, we’ve got “cooler”, the stem -er being a key distinction. We had sweater weather for a day, then quickly heated up again, a little perplexed to be back in our tank tops. Still, fall flavors are abundant in the air, and evenings don’t need to be cold for warming soups to be enticing. This zesty, rich black bean coziness is especially inviting whatever the weather. Dressed up with all the toppings, there’s a festive brightness that lends a feeling of ease, and flavorful, nourishing layers that offer satisfying comfort.

This soup has been something of a staple lately, and not just because I read an article recently that included black beans among foods that could be considered “anti-aging” (we’ll come back to this). Mostly, it’s been a happy standby because the option to crumble extra tortilla chips on top makes everyone happy. Also, it’s just so hands-off easy.

I love cooking with dried beans—there’s a heartiness to them that gets just a little bit lost with canned, no shade intended toward that also excellent convenience. I have forgotten to soak my beans overnight often enough, however, that I wholly appreciate recipes where I don’t have to. Better bonus, the Instant Pot makes cooking with dried beans a breeze. Slow cooking is forgiving, too, but if you adapt this for the slow cooker, I do recommend pre-soaking those beans. Another time saver you can take if you wish is to forgo that sauté step. Yes, I wrote it in, because it feels somehow sacrilegious to opt out of it, but honestly for a recipe like this, where the flavors pop and a good portion gets blended, I think the mellowing happens just beautifully with or without. If you’re really busy, you can even cut out the onion and garlic—salsa as an ingredient for the win!

Now about that anti-aging reference earlier. As one who dwells on the passage of time far too much, headlines referencing anti-aging promises are always intruging, despite the content being unsurprisingly superfluous if well-intentioned. I get it—I’ve been paid to put together articles highlighting various foods for select benefits, and while I am happy with the final pieces, they always felt a little contrived and reductive, lacking in big picture. Because really, what the science ultimately supports is plant power. Antioxidants, isoflavones, fiber, vitamins, minerals, all working in concert. But pulling out particular plants flows better and more manageably, garnering more interest, than repeated calls to simple eat more plants full stop.

In any case, this week black beans were included on a list with potential anti-aging benefits in an article I couldn’t resist clicking on. The quick easy read didn’t change anything about how I approach food. Thinking about the quest to reduce signs of aging and our societal obsession with youth, however, made me reflect on two friends’ tips for coping with our changing appearances, and I want to share them with you.

At first, these two perspectives seemed polar opposites. One friend shared, “I just don’t look in the mirror much.” The other, a little bit affronted by that approach, countered with, “No, we should look in the mirror, and we should do it lovingly. We should look at ourselves with honesty and gratitude and tell ourselves we’re beautiful.”

I didn’t recognize it at first, but together these seemingly contrasting viewpoints achieve a real yin-yang sort of harmony. I think combined they’re saying, don’t spend too much time peering into the mirror, scutinizing, lamenting, and finding fault. Focus on being and doing, moving forward with the things and the ones you enjoy. But also, do make some time to gaze into the mirror and recognize the evolving person you are. Give yourself permission to love what you see.Offer yourself gentle love and thanks for the taking on the experienes that have earned you the laugh lines and the creases.

I hope you’re having a happy weekend, friends. Nourish yourself—with meaningful community and connections, fresh air and sunshine, music and meditation, and wholesome, satisfying dishes you love. Maybe this soup will be one of them. xo

Big on flavor, light on active time goodness!

Yield: 4-6

Author: Wendy McMillan

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Instant Pot Black Bean Tortilla Soup

This zesty, rich black bean soup ladles up a hearty dose of coziness. The Instant Pot makes quick work with dried beans--no need to soak!

Prep time: 15 MinCook time: 35 MinTotal time: 50 Min

Ingredients

• 1 small yellow onion, chopped
• 3 cloves garlic, minced
• 2 bell peppers of choice, seeded and chopped
• 1 Tablespoon chili powder
• 1 Teaspoon ground cumin
• Pinch red pepper flakes (about 1/8 Teaspoon)
• 2 1/4 cups (approximate) dried black beans
• 1 Cup salsa (or sub in diced tomatos)
• 3 1/2 Cups vegetable broth
• 1 Tablespoon fresh lime juice
• 1 Cup corn kernels
• 3-4 ounces yellow corn tortilla chips
• To serve; chopped parsley/cilantro, avocado, lime wedges)

Instructions

1. Add the onlin, garlic, bell pepper, and spices to the bowl of the Instant Pot with a thin layer of water. Use the Sauté setting to cook for 2-3 minutes.
2. Add the dried beans, salsa, and broth to the pot. Add water if needed to bring the liquid level to approximately 1 inch above the beans.
3. Seal the Instant Pot and pressure cook on high for 30 minutes. Choose whichever Release method you desire along with teh Keep Warm setting.
4. When it’s safe to open the pot, ladle about half of the soup into a blender and blend until smooth. Return to the pot and stir in the lime juice and corn kernels.
5. When ready to serve, crumble the tortilla chips into the pot, stir to combine, and ladle into bowls. Serve with avocado, lime wedges, and cilantro or parsley.

Nutrition Facts

Calories

635.14

Fat

8.4 g

Sat. Fat

1.45 g

Carbs

116.49 g

Fiber

23.12 g

Net carbs

93.39 g

Sugar

12.52 g

Protein

29.75 g

Sodium

1602.35 mg

Cholesterol

0 mg