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Pressure Cooker Colombian Beans⏱ 80 min total
Recipes

Pressure Cooker Colombian Beans

Per 1 serving · 240 g · 12 ingredients

Calories
384
19%
of a 2,000 cal day
  • Protein
    22g
    23% of calories
  • Carbs
    66g
    67% of calories
  • Fat
    4.7g
    11% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Pressure Cooker Colombian Beans (240 g) has 384 calories, with 22 g of protein, 66 g of carbohydrates and 4.7 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (45% DV), dietary fiber (58% DV) and Vitamin C (42% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g
160cal
medium energy density
Protein per 100 cal
5.8g
Net carbs
50g
carbs minus fiber
Fiber
16g
6.6 g sugar

High in

20%+ of the daily value

  • Protein45%
  • Dietary fiber58%
  • Vitamin C42%
  • Thiamine50%
  • Riboflavin (B2)20%
  • Vitamin B644%

Good source of

10–19% of the daily value

  • Vitamin K14%
  • Niacin16%
  • Pantothenic acid18%
  • Choline13%
  • Calcium11%

Watch

20%+ of the daily value

  • Sodium26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 60 min
  1. 1

    Sort, rinse, and soak the beans in plenty of water overnight. Drain and rinse well before cooking.

  2. 2

    Place the soaked beans in a pressure cooker and add fresh water to cover by about 2 inches. Cook at high pressure for 35–40 minutes, then allow a natural release. If excess liquid remains, ladle off enough to keep the beans pleasantly saucy.

  3. 3

    While the beans cook, finely chop the onions and garlic. Core and finely chop the red bell pepper, and chop the tomatoes.

  4. 4

    Heat the olive oil in a large skillet over medium heat. Add the onions and garlic and cook, stirring often, until the onions turn translucent, 5–6 minutes.

  5. 5

    Stir in the red bell pepper and cook until softened, about 3 minutes.

  6. 6

    Add the tomatoes, partially cover, and cook, stirring occasionally, until the mixture is thick and saucy, 12–15 minutes. Remove from the heat.

  7. 7

    Combine the tomato-pepper mixture with the cooked beans and stir until evenly mixed.

  8. 8

    Season with salt, black pepper, thyme, bay leaf, cumin, and oregano. Simmer gently for 5–10 minutes to meld flavors, adding a splash of bean liquid if needed. Serve hot, ideally with rice.

Vitamins & minerals

Amounts for 1 serving (240 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A56 μg
6%
Vitamin C38 mg
42%
Vitamin D0 μg
0%
Vitamin E1 mg
9%
Vitamin K17 μg
14%
Thiamine1 mg
50%
Riboflavin (B2)0.3 mg
20%
Niacin3 mg
16%
Vitamin B61 mg
44%
Folate (B9)391 μg
98%
Vitamin B120 μg
0%
Pantothenic acid1 mg
18%
Choline70 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium109 mg
11%
Iron7 mg
86%
Potassium1,555 mg
33%
Magnesium144 mg
34%
Phosphorus416 mg
59%
Zinc3 mg
26%
Copper1 mg
80%
Manganese1 mg
56%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene81 μg—
Arginine1 g—
Aspartic acid3 g—
Beta carotene593 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1,978 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 384 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Pressure Cooker Colombian Beans?

One serving of Pressure Cooker Colombian Beans (1 serving) has 384 calories, which works out to 160 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Pressure Cooker Colombian Beans high in protein?

It provides a solid 22 g of protein per serving (45% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Pressure Cooker Colombian Beans keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pressure Cooker Colombian Beans?

600 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pressure Cooker Colombian Beans?

6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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