If beans and legumes like black-eyed peas aren't a regular part of your diet, they should be, says the Harvard School of Public Health. Unlike animal-based foods, beans and legumes are naturally low in fat, have no cholesterol and contain enough nutrients for the U.S. Department of Agriculture to consider them both a vegetable and a protein. A diet rich in plant foods such as beans can significantly lower your risk of heart disease and cancer. One of the simplest and quickest ways to incorporate dried beans into your daily meals is to prepare them with a pressure cooker. Always follow the instructions that come with your specific pressure cooker.
Measure the black-eyed peas in a colander or strainer, using approximately 1 cup of beans for a 4-quart pressure cooker and up to 3 cups for a pressure cooker that is 6 quarts or larger. Rinse the beans under cool, running water and remove any stones, debris and broken or discolored beans.
Place the beans in a large bowl. Fill with enough cold water to cover the beans by at least 3 inches. Allow the beans to soak for between six to 24 hours.
Drain the black-eyed peas and put them into the pressure cooker. Add vegetables and seasonings such as garlic cloves, a bay leaf, onions, celery or carrots, if desired.
Pour in 3 cups of water for every 1 cup of black-eyed peas. Stir in 1 tablespoon of canola oil for each cup of black-eyed peas you plan to pressure cook.
Put the pressure cooker's lid in place and use high heat to bring the cooker to high pressure. Turn the heat to low, still maintaining high pressure, and allow the black-eyed peas to cook for 3 minutes.
Turn the heat off and let the pressure return to normal. Check the beans. Replace the pressure cooker's lid and repeat the procedure if they are not as tender as you want, allowing the beans to cook for 2 minutes before checking the beans again.
Drain the beans and use as desired.
- Harvard School of Public Health: Protein
- ChooseMyPlate.gov: Beans and Peas Are Unique Foods
- Archives of Internal Medicine: Red Meat Consumption and Mortality - Results From 2 Prospective Cohort Studies
- Eating Well: Bean Cooking Guide
- The Kitchn: How to Cook Beans in a Pressure Cooker
- Hip Pressure Cooking: Pressure Cooking Times