Cajun Pressure Cooker Pinto Beans and Rice

Cajun Pressure Cooker Pinto Beans and Rice, designed to be heart-healthy and delicious. I've included nutritional information (estimated), and tips for making it even healthier.

Cuisine Type: Cajun/International

Dietary Preferences: Heart-Healthy (with modifications), Gluten-Free (naturally), Dairy-Free

Yields: 6-8 servings

Prep time: 20 minutes

Cook time: 45 minutes (includes pressure build-up and release)

Estimated Nutritional Information (per serving, based on 8 servings, using lean ground beef):

* Calories: 350-400

* Protein: 25-30g

* Carbohydrates: 50-55g

* Fat: 8-12g

(Note: These are estimates and can vary based on specific ingredients and portion sizes. Use a nutrition calculator for more precise values.)

Ingredients:

* 1 pound (16 oz) dried pinto beans, rinsed and sorted

* 1 tablespoon olive oil or avocado oil

* 1 pound lean ground beef (90% lean or higher) or ground turkey

* 1 large yellow onion, chopped

* 1 green bell pepper, chopped

* 2-3 cloves garlic, minced

* 1-2 jalapeno peppers, seeded and minced (optional, adjust to your spice preference)

* 1 tablespoon Cajun seasoning (store-bought or homemade - see note below)

* 1 teaspoon smoked paprika

* 1/2 teaspoon dried thyme

* 1/4 teaspoon cayenne pepper (optional, for extra heat)

* 1 teaspoon salt (or to taste)

* 1/2 teaspoon black pepper (or to taste)

* 6 cups low-sodium chicken broth or vegetable broth

* 1 (14.5 ounce) can diced tomatoes, undrained

* 1 cup long-grain white rice, rinsed

* Optional Garnishes: Chopped green onions, fresh cilantro, hot sauce, a dollop of plain Greek yogurt (for creaminess)

Homemade Cajun Seasoning (optional):

* 2 tablespoons paprika

* 1 tablespoon garlic powder

* 1 tablespoon onion powder

* 1 tablespoon dried oregano

* 1 tablespoon dried thyme

* 1 tablespoon black pepper

* 1 tablespoon cayenne pepper (adjust to your spice preference)

* 1 tablespoon salt

Equipment:

* Pressure cooker (Instant Pot or similar)

* Large spoon or spatula

* Measuring cups and spoons

* Knife

* Cutting board

Instructions:

1. Prepare the Beans:

Rinse the pinto beans thoroughly in a colander. Sort through them, removing any small stones or debris. Note: Soaking the beans is optional. Soaking reduces cooking time and can make the beans easier to digest. If you choose to soak, do so for at least 4 hours or overnight, then drain and rinse before proceeding.*

2. Sauté the Aromatics and Brown the Meat:

* Turn on the pressure cooker and select the "Sauté" function.

* Add the olive oil to the pot.

* Once the oil is hot, add the ground beef (or turkey). Break it up with a spoon and cook until browned, about 5-7 minutes. Drain off any excess grease.

* Add the chopped onion and bell pepper to the pot. Cook, stirring occasionally, until the vegetables are softened, about 3-5 minutes.

* Add the minced garlic and jalapeno (if using) to the pot and cook for another minute until fragrant.

3. Add Spices and Liquids:

* Stir in the Cajun seasoning, smoked paprika, thyme, cayenne pepper (if using), salt, and pepper. Cook for 30 seconds, stirring constantly, to bloom the spices.

* Pour in the chicken or vegetable broth and scrape the bottom of the pot to loosen any browned bits (this prevents a "Burn" notice).

* Add the undrained diced tomatoes.

4. Pressure Cook the Beans and Rice:

* Add the rinsed pinto beans and rinsed rice to the pot. Stir to combine all ingredients.

* Secure the lid of the pressure cooker, making sure the steam release valve is in the sealing position.

* Select the "Manual" or "Pressure Cook" function and set the cooking time to 25 minutes at high pressure.

5. Release the Pressure:

Once the cooking time is complete, allow the pressure to release naturally for 15 minutes. After 15 minutes, carefully release any remaining pressure manually by moving the steam release valve to the venting position. Be cautious of the hot steam.*

6. Finishing Touches:

* Carefully remove the lid of the pressure cooker.

* Stir the beans and rice gently. If the mixture seems too thick, add a little more broth to reach your desired consistency.

* Taste and adjust seasonings as needed. You may need to add more salt, pepper, or Cajun seasoning.

7. Serve:

* Ladle the Cajun Pinto Beans and Rice into bowls.

* Garnish with chopped green onions, fresh cilantro, and a dollop of plain Greek yogurt (optional).

* Serve hot with your favorite hot sauce on the side.

Tips and Variations for a Healthier Dish:

* Use Extra Lean Ground Beef or Ground Turkey: This significantly reduces the fat content.

* Low-Sodium Broth: Using low-sodium broth helps control the sodium levels in the dish.

* Homemade Cajun Seasoning: Making your own allows you to control the amount of salt and other ingredients.

* Add More Vegetables: Incorporate other vegetables like chopped celery, carrots, or even some chopped kale or spinach for added nutrients.

* Brown Rice: Substitute brown rice for white rice for a higher fiber option. Note that this may require a slightly longer cooking time.

* Skip the Meat: For a vegetarian option, omit the ground beef and add a diced sweet potato or butternut squash for added heartiness.

* Spice Level: Adjust the amount of jalapeno and cayenne pepper to your preference.

* Freezing: This dish freezes well. Allow to cool completely, then portion into freezer-safe containers.

Serving Suggestions:

* Serve as a main course.

* Serve with a side salad or cornbread.

* Top with avocado slices for healthy fats.

* Serve as a filling for burritos or tacos.

Enjoy your delicious and heart-healthy Cajun Pressure Cooker Pinto Beans and Rice!