How to Cook Black Soybeans - Today I am going to show you how to cook black soybeans using a pressure cooker. Whether you use an Instant Pot or a Ninja Foodi All-in-One, making these healthy and keto-friendly beans could not be any easier! A healthy plant-based keto food that is not only high in fiber but also contains only 4 grams of net carbs per serving! Perfect for starting the New Year on a healthy plant-based keto path!
There is no doubt that adding more plant-based items to your daily keto intake is good for your health. Plant-based foods not only help to provide numerous nutrients that can be non-existent in a regular keto diet, but also add fiber that is absolutely necessary for our gut microbiome (you can read more on how I helped my gut issues here)
Black soybeans are the newest kid on the block when it comes to a low-carb, high fiber, and keto-friendly bean. That's right, the right kind of beans can fit into a keto lifestyle!
And once you learn how to cook black soybeans and how easy they are to prepare, you will be quickly adding them to all your favourite keto recipes like this Keto Mozzarella Salami Salad, this Keto 30-Minute Chili with Olives or this Whole30 Chili Dog Casserole.
Native to Asia, black soybeans are a better edible soybean for humans and are considered the ‘Crown Prince’ of beans in Japan. Their Japanese name means hardworking and stands for ‘bodily strength and health.
They offer all the nourishment of yellow soybeans and then some, including the naturally occurring isoflavone nutrients genistein, daidzein, and glycitein at 40 mg per half-cup serving.
These two nutrients are widely used as preventive supplements for some types of cancer such as breast cancer and are also indicated for the prevention of osteoporosis.
Nutrient Breakdown of Black Soybeans
In a ¼ cup (47 g) serving of dry black soybeans, there are 190 calories, 7 grams of fat, 18 grams of protein and 15 grams of carbs of which 11 grams are from fiber.
That means that there are only 4 grams of net carbs in ¼ of a cup of dry soybeans.
For comparison, a ¼ cup of other dry beans such as chickpeas and black beans, contain 13 grams of carbs of which only 3 grams are from fiber for a net carb count of 11 grams.
Plus, if you compare the same types of beans (black soybeans vs chickpeas), there are 7 grams of healthy fat in black soybeans and only 1 gram in chickpeas.
You only need black soybeans and water for this instant pot black soybean recipe!
- Dry black soybeans - I buy my black soybeans from Vitacost. They come from Shiloh farms and cost under $6 for 15 oz.
- Water - Water is used twice in this recipe. First, you will need to soak your beans overnight in water. After rinsing the soaked beans, you will then need 3 cups of fresh water for every cup of beans. Make sure that you use fresh new water when cooking the black soybeans
See the recipe card for quantities.
Black soybeans can easily turn to mush if not cooked properly since their skin is fairly thin compared to other types of beans.
Soak your beans overnight in water with salt. For one cup of dry black soybeans, soak in 3 cups of water
Discard the liquid and then add the beans to a pot with 3 cups of water.
Pressure cook your beans on high for 20-22 minutes and allow natural pressure release for 10 minutes, then remove the lid.
Drain the beans from the liquid and enjoy!
Hint: For standard stovetop, cover and cook until tender, about 90 minutes, adding more water as needed until your beans are al dente.
For this instant pot black soybean recipe, I used my Ninja Foodi All-in-One. To pressure cook using the Ninja Foodi, simply place the pressure cooker lid on the pot and turn the knob on the top to "seal".
Cook on "hi" for 20 minutes before allowing the natural release for 10 minutes before manually releasing the remaining pressure. When manually releasing the pressure from the instant pot, I will place a towel over the valve to help absorb some of the steam.
These keto-friendly beans can be stored in an airtight container in the fridge for up to 5 days. You can also freeze these beans for up to 3 months. However, if you freeze these beans, their texture will soften after thawing.
Make sure that you rinse the beans after they have soaked and use fresh water when combining them in your pressure cooker. If you do not use fresh water, there will be significant foam formation which can damage your pressure cooker.
Are beans keto-friendly?
Most beans are fairly high in carbs and therefore are hard to fit into a keto diet. However, since black soybeans only contain 4 grams of net carbs in ¼ cup dry or ½ cup cooked beans, they absolutely can fit into your keto diet.
What is the difference between black and yellow soybeans?
Black Soybeans are soybeans that have a black seed coat on the outside of the bean. Inside, they are the same colour as regular yellow soybeans. They are smaller, though, than yellow soybeans.
Do I have to soak beans overnight?
You should soak your beans overnight if you are going to use this pressure cooker method. If you do not soak your beans, there may be significant foam formation which could damage your pressure cooker.
How much water do I add to beans for pressure cooking?
The typical ratio is that for every 1 cup of dry beans, you will need 3 cups of water in your pressure cooker. For 2 cups of soaked beans, you will need 6 cups of water.
How do I keep my black soybeans from turning brown?
I really do not mind the look of the beans; however, if you want a more solid deep black colour, add an "iron fish" which will release iron and keep your beans black.
How much does ½ cup of dry beans yield after being cooked?
On average, ½ cup of dry beans will double after being cooked and will yield 1 cup of cooked beans.
- 1 cup (250 g) dried black soybeans
- 6 cups water, divided
- Add 3 cups of water and the black soybeans to a large bowl and stir. Cover and let them soak overnight.
- Drain the soybeans and remove any skin that has come away from the bean. Rinse the beans quickly under cold water. Add the soybeans to the pot of the pressure cooker and cover them with the remaining 3 cups of water.
- Seal the pressure cooker and cook on "hi" for 20 minutes. Allow the pressure cooker to naturally vent for 10 minutes before manually releasing.