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Ferrara Family Recipes

La Cucina della Famiglia

Seasonal salads, soups & lentils · high-protein, blood-sugar friendly · with measurements

Five Weekday Salads

One for each weekday — a different grain and protein every day. Built for muscle and steady blood sugar.

Monday · Mediterranean

Serves 2

QuinoaGrilled Chicken
  • 1½ cups cooked quinoa (¾ cup dry)
  • 10–12 oz chicken breast, grilled & sliced
  • 1 cup cucumber, diced · 1 cup cherry tomatoes, halved
  • ¼ cup red onion · ¼ cup kalamata olives
  • ⅓ cup feta · 2 Tbsp parsley
Dressing: 3 Tbsp olive oil, 2 Tbsp lemon juice, 1 clove garlic, 1 tsp oregano, salt & pepper. Toss warm quinoa with dressing, top with the rest.

Tuesday · Lemon-Dill

Serves 2

FarroSalmon
  • 1½ cups cooked farro (¾ cup dry)
  • 10 oz salmon (two 5-oz fillets), pan-seared
  • 3 cups baby arugula · ½ bulb fennel, shaved
  • 1 avocado, sliced · ¼ cup toasted almonds
Dressing: 3 Tbsp olive oil, 2 Tbsp lemon, 2 Tbsp fresh dill, 1 tsp Dijon, ½ tsp honey. Flake salmon over the farro-arugula base.

Wednesday · Southwest

Serves 2

Brown RiceBlack Beans
  • 1½ cups cooked brown rice
  • 1 can (15 oz) black beans, drained & warmed
  • 1 cup corn · 1 red pepper, diced · 1 jalapeño
  • ¼ cup cilantro · 1 avocado · ⅓ cup cotija
  • Optional: 8 oz grilled shrimp
Dressing: 3 Tbsp lime juice, 3 Tbsp olive oil, 1 tsp cumin, 1 tsp chili powder, 1 clove garlic.

Thursday · Steakhouse

Serves 2

BarleySteak
  • 1½ cups cooked pearl barley (½ cup dry)
  • 10 oz flank or sirloin steak, grilled & sliced thin
  • 4 cups mixed greens · 1 cup mushrooms, roasted
  • 1 cup cherry tomatoes · ¼ cup red onion
  • ⅓ cup blue cheese crumbles
Dressing: 2 Tbsp balsamic, 3 Tbsp olive oil, 1 tsp Dijon, 1 clove garlic. Rest steak before slicing against the grain.

Friday · Tabbouleh-Style

Serves 2

BulgurChickpeas
  • 1½ cups cooked bulgur (½ cup dry)
  • 1 can (15 oz) chickpeas, roasted crisp
  • 1 cup parsley & ½ cup mint, chopped
  • 1 cup tomato · 1 cup cucumber · 3 green onions
  • Optional: 4 oz grilled halloumi, cubed
Dressing: 3 Tbsp lemon juice, 3 Tbsp olive oil, 1 clove garlic, salt. Herb-forward and fresh.
Seasonal Summer Salads

Built around early-July peak produce — sweet corn, tomatoes, zucchini, peaches, berries, green beans, basil.

Peach & Corn

Serves 2

FarroGrilled Chicken
  • 1½ cups cooked farro · 10 oz grilled chicken, sliced
  • 2 ears sweet corn, grilled & cut off cob
  • 2 peaches, sliced · 1 cup cherry tomatoes · ¼ cup red onion
  • ¼ cup basil · ⅓ cup goat cheese
Dressing: 3 Tbsp olive oil, 2 Tbsp white balsamic, 1 Tbsp lemon, ½ tsp honey.

Garden Squash

Serves 2

QuinoaChickpeas
  • 1½ cups cooked quinoa · 1 can (15 oz) chickpeas, roasted
  • 1 zucchini & 1 yellow squash, grilled & sliced
  • 1 cup cherry tomatoes · 1 cup cucumber
  • ⅓ cup feta · 2 Tbsp each mint & parsley
Dressing: 2 Tbsp lemon, 3 Tbsp olive oil, 1 clove garlic, 1 tsp oregano. Toss squash straight off the grill.

Green Bean Harvest

Serves 2

Brown RiceSalmon
  • 1½ cups cooked brown rice · 10 oz roasted salmon, flaked
  • 2 cups green beans, blanched · 1 cup snap peas
  • 1 cup cherry tomatoes · 1 avocado
  • ¼ cup toasted almonds · 1 Tbsp dill
Dressing: 2 Tbsp lemon, 3 Tbsp olive oil, 1 tsp Dijon, 1 Tbsp dill.

Grilled Pepper Field

Serves 2

BarleySteak
  • 1½ cups cooked barley · 10 oz grilled steak, sliced thin
  • 2 bell peppers & 1 red onion, grilled
  • 3 cups arugula · 1 cup cherry tomatoes
  • ¼ cup shaved parmesan · ¼ cup basil
Dressing: 2 Tbsp balsamic, 3 Tbsp olive oil, 1 clove garlic. Char peppers & onions by the steak.

Summer Berry

Serves 2

BulgurWhite Beans
  • 1½ cups cooked bulgur · 1 can (15 oz) cannellini beans
  • 4 cups mixed greens · 1 cup strawberries · ½ cup blueberries
  • 1 cup cucumber · ¼ cup walnuts · ⅓ cup feta
  • 2 Tbsp mint
Dressing: 2 Tbsp lemon, 3 Tbsp olive oil, 1 tsp honey.
Root-Vegetable Soups

Hearty roots plus summer produce on chicken & beef broth. Each with Instant Pot and Crock Pot timing. All freeze well.

Chicken & Root Vegetable

Serves 6

Chicken BrothInstant/Crock Pot
  • 1½ lb boneless chicken thighs
  • 6 cups chicken broth
  • 3 carrots, 2 parsnips, 1 celery root (or 3 stalks celery)
  • 2 yellow potatoes, 1 onion, 3 cloves garlic — all diced
  • 1 cup green beans & 1 cup corn (added at end)
  • 1 bay leaf, 1 tsp thyme, salt & pepper, parsley
Instant Pot: Sauté aromatics 3 min, add roots/chicken/broth/herbs, HIGH 12 min, NR 10. Shred, add beans/corn, Sauté 5 min.
Crock Pot: LOW 7–8 hr; shred chicken, add beans/corn last 30 min.

Beef & Barley Root Stew

Serves 6

Beef BrothInstant/Crock Pot
  • 1½ lb beef chuck, cubed
  • 6 cups beef broth
  • 3 carrots, 2 turnips, 2 potatoes, 1 onion, 2 celery stalks, 3 cloves garlic
  • ½ cup pearl barley
  • 1 cup cherry tomatoes & 1 zucchini (added near end)
  • 1 bay leaf, 1 tsp each rosemary & thyme
Instant Pot: Brown beef, add roots/barley/broth/herbs, HIGH 30 min, NR 15. Stir in zucchini/tomatoes, Sauté 5 min.
Crock Pot: Brown beef, then LOW 8 hr; add zucchini/tomatoes last 45 min.

Beet Borscht-Style

Serves 6

Beef BrothInstant/Crock Pot
  • Optional 1 lb beef chuck · 6 cups beef broth
  • 3 medium beets, 2 carrots, 2 potatoes, 1 onion, 3 cloves garlic
  • ½ small cabbage, shredded · ¼ cup fresh dill
  • 1 Tbsp red wine vinegar · Greek yogurt to serve
Instant Pot: Sauté aromatics, add beef/beets/roots/broth, HIGH 25 min, NR 10. Add cabbage, Sauté 8 min, finish vinegar & dill.
Crock Pot: LOW 8 hr; cabbage last hour; vinegar & dill at end.
Beets & dill are peaking now — earthy-sweet and gut-friendly.
Italian-Style

Rustic, seasonal, olive-oil forward — the way a nonna cooks in July.

Panzanella

Serves 4

BreadOptional beans/chicken
  • 4 cups day-old crusty bread, torn & toasted
  • 4 ripe tomatoes · 1 cucumber · ½ red onion · 1 bell pepper
  • ½ cup basil, torn
  • Optional: 1 can white beans or 8 oz grilled chicken
Dressing: ¼ cup olive oil, 3 Tbsp red wine vinegar, 1 clove garlic. Rest 20 min so bread soaks up the tomato juices.

Farro & White Bean Salad

Serves 4

FarroCannellini
  • 2 cups cooked farro · 1 can (15 oz) cannellini beans
  • 1 cup cherry tomatoes · 3 cups arugula · ¼ cup red onion
  • ¼ cup olives · ¼ cup shaved parmesan · ¼ cup basil
Dressing: ¼ cup olive oil, 2 Tbsp lemon, 1 clove garlic.

Minestrone

Serves 6

Chicken/Veg BrothInstant/Crock Pot
  • 6 cups broth · 2 carrots, 2 celery stalks, 1 potato, 1 zucchini
  • 1 cup green beans · 1 can diced tomatoes · 1 can cannellini
  • ¾ cup ditalini or barley · 1 onion, 3 cloves garlic
  • 1 parmesan rind · ¼ cup basil
Instant Pot: Sauté, add all but pasta/zucchini, HIGH 8 min, NR; add pasta/zucchini on Sauté.
Crock Pot: LOW 6–7 hr; pasta/zucchini last 30 min.

Tuscan White Bean Soup

Serves 6

Chicken/Veg BrothCannelliniInstant/Crock Pot
  • 2 cans (15 oz each) cannellini beans · 6 cups broth
  • 2 carrots, 2 celery stalks, 1 onion, 4 cloves garlic
  • 1 can diced tomatoes · 1 tsp rosemary, 1 tsp sage, 1 bay leaf
  • 1 parmesan rind · 4 cups kale or escarole, chopped
  • Olive oil & parmesan to finish
Instant Pot: Sauté aromatics, add beans/veg/broth/herbs, HIGH 10 min, NR 10; mash some beans, stir in greens on Sauté.
Crock Pot: All but greens, LOW 7 hr; mash 1 cup beans against the pot, add greens last 20 min.
Silky without cream — mashing some beans thickens it naturally.

Ribollita

Serves 6

Beef/Veg BrothCrock Pot
  • 6 cups broth · 2 cans cannellini beans
  • 4 cups kale or cabbage · 2 carrots, 2 celery stalks, 1 onion
  • 1 can diced tomatoes · 3 cloves garlic
  • 3 cups stale bread, torn (to thicken) · olive oil
Crock Pot: All but bread, LOW 7 hr; stir in torn bread last 30 min. Even better the next day.
Moosewood-Style

In the spirit of the vegetarian Moosewood tradition — wholesome, herb-generous, internationally influenced. Original recipes, not the copyrighted book's.

Hungarian Mushroom Soup

Serves 4

Veg/Chicken BrothStovetop/Crock
  • 1 lb mushrooms, sliced · 1 onion · 2 cloves garlic
  • 3 cups broth · 2 Tbsp sweet paprika · 1 Tbsp dill
  • 1 cup milk + 2 Tbsp flour (to thicken)
  • 2 Tbsp lemon · ⅓ cup sour cream
Creamy, paprika-forward, deeply savory. Stovetop 20 min, or Crock Pot LOW 4 hr then stir in dairy at the end.

Marinated Veg & Chickpea Salad

Serves 4

Chickpeas
  • 2 cans (15 oz) chickpeas · 1 cup roasted red pepper
  • 1 cup artichoke hearts · 1 cup cherry tomatoes · 1 cucumber
  • ¼ cup red onion · ¼ cup parsley · ⅓ cup feta
Dressing: ¼ cup olive oil, 3 Tbsp red wine vinegar, 1 clove garlic, 1 tsp oregano, 1 tsp Dijon. The longer it marinates, the better.

Curried Lentil & Root Stew

Serves 6

LentilsInstant/Crock Pot
  • 1½ cups red or brown lentils · 5 cups broth
  • 3 carrots, 1 potato, 1 parsnip, 1 onion, 3 cloves garlic, 1 Tbsp ginger
  • 1 Tbsp curry powder, 1 tsp cumin
  • 1 can coconut milk · 3 cups spinach (at end)
Instant Pot: Sauté aromatics+spices, add lentils/roots/broth, HIGH 12 min, NR; finish coconut milk + spinach.
Crock Pot: LOW 7 hr; finish coconut milk + spinach.
Lentil Dishes

High-protein, high-fiber, and they hold blood sugar steady — a metabolic-health workhorse. Green/brown hold shape for salads; red melts into soups.

French Lentil Salad

Serves 4

Green (Puy)Optional tuna/chicken
  • 3 cups cooked green lentils (1 cup dry), cooled
  • 1 cup cherry tomatoes · 1 cucumber · ¼ cup red onion
  • 1 cup roasted red pepper · ¼ cup parsley · ⅓ cup feta
  • Optional: 1 can tuna or 8 oz grilled chicken
Dressing: ¼ cup olive oil, 3 Tbsp red wine vinegar, 1 tsp Dijon, 1 clove garlic. Marinates beautifully.

Warm Lentil & Roasted Root

Serves 4

Brown/Green
  • 3 cups cooked lentils, warm
  • 2 carrots, 2 beets, 2 parsnips — roasted & cubed
  • 3 cups arugula · ¼ cup red onion
  • ¼ cup walnuts · ⅓ cup goat cheese
Dressing: ¼ cup olive oil, 2 Tbsp balsamic, 1 tsp Dijon, 1 tsp thyme. Hearty enough to be dinner.

Italian Lentil Soup

Serves 6

Chicken/Veg BrothInstant/Crock Pot
  • 1½ cups brown/green lentils · 6 cups broth
  • 3 carrots, 2 celery stalks, 1 onion, 3 cloves garlic
  • 1 can diced tomatoes · 1 potato
  • 4 cups kale or spinach · 1 tsp rosemary · 1 parmesan rind
Instant Pot: Sauté, add lentils/roots/broth, HIGH 12 min, NR; stir in greens.
Crock Pot: LOW 7 hr; greens last 20 min.

Red Lentil & Carrot Soup

Serves 6

RedInstant/Crock Pot
  • 1½ cups red lentils · 6 cups broth
  • 4 carrots, 1 sweet potato, 1 onion, 3 cloves garlic, 1 Tbsp ginger
  • 1 tsp each cumin, coriander, turmeric · 2 Tbsp lemon
  • 1 can coconut milk
Instant Pot: Sauté aromatics+spices, add lentils/veg/broth, HIGH 10 min, NR; blend, finish coconut milk + lemon.
Crock Pot: LOW 6 hr; blend, finish coconut milk + lemon.
Naturally thick, no cream needed.
Braised in Sauce — Meat Dinners

Four hearty dinners where the meat stews low and slow right in the sauce until it's fork-tender — two curry, two Italian. Serve over rice, polenta, or pasta.

Chicken Tikka Masala

Serves 4–6 · Indian curry

Chicken ThighsTomato-Cream CurryInstant/Crock Pot
  • 2 lb boneless chicken thighs, cut in chunks
  • 1 onion, 4 cloves garlic, 1 Tbsp fresh ginger
  • 1 can (15 oz) crushed tomatoes · ¾ cup heavy cream (or coconut milk)
  • 2 Tbsp tomato paste · 2 Tbsp garam masala, 1 Tbsp cumin, 1 tsp paprika, 1 tsp turmeric, ½ tsp cayenne
  • Serve over basmati rice, cilantro on top
Instant Pot: Sauté onion/garlic/ginger + spices 3 min, add chicken/tomatoes/paste, HIGH 8 min, NR 5, stir in cream on Sauté 3 min.
Crock Pot: Everything but cream, LOW 6 hr; stir in cream last 20 min.

Lamb (or Beef) Rogan Josh

Serves 4–6 · Kashmiri curry

Lamb or BeefSpiced Yogurt CurryInstant/Crock Pot
  • 2 lb lamb shoulder or beef chuck, cubed
  • 2 onions, 5 cloves garlic, 1 Tbsp ginger
  • 1 cup plain yogurt · 1 can (15 oz) crushed tomatoes
  • 2 Tbsp Kashmiri chili or paprika, 1 Tbsp each cumin & coriander, 1 tsp cardamom, 1 cinnamon stick, 2 bay leaves
  • Serve over rice or with naan
Instant Pot: Brown meat, sauté aromatics + spices, add yogurt/tomatoes/meat, HIGH 30 min, NR 15.
Crock Pot: Brown meat, then all in, LOW 8 hr until fork-tender.

Chicken Cacciatore

Serves 4–6 · Italian "hunter's" braise

Chicken ThighsTomato-Wine SauceInstant/Crock Pot
  • 2.5 lb bone-in chicken thighs
  • 1 onion, 1 bell pepper, 8 oz mushrooms, 4 cloves garlic
  • 1 can (28 oz) crushed tomatoes · ½ cup red wine
  • ⅓ cup olives · 1 tsp each oregano & rosemary, 2 bay leaves
  • Serve over polenta or pasta, basil on top
Instant Pot: Brown chicken, sauté veg, deglaze with wine, add tomatoes/herbs, HIGH 12 min, NR 10.
Crock Pot: Brown chicken, then all in, LOW 6–7 hr.

Beef Short Rib Ragù

Serves 4–6 · Italian Sunday braise

Short RibsRed Wine MarinaraInstant/Crock Pot
  • 3 lb bone-in beef short ribs (or 2 lb chuck)
  • 1 onion, 2 carrots, 2 celery stalks, 5 cloves garlic
  • 1 can (28 oz) crushed tomatoes · ¾ cup red wine · 2 Tbsp tomato paste
  • 2 tsp oregano, 2 sprigs rosemary, 1 parmesan rind, 2 bay leaves
  • Shred meat back into sauce · serve over pappardelle or polenta
Instant Pot: Brown ribs, sauté veg + paste, deglaze wine, add tomatoes/herbs, HIGH 45 min, NR 15; shred, discard bones.
Crock Pot: Brown ribs, then all in, LOW 8–9 hr; shred into the sauce.
The meat falls apart and melts into a rich, glossy sauce.

Thai Coconut Chicken Curry

Serves 4–6 · Thai curry

Chicken ThighsCoconut CurryInstant/Crock Pot
  • 2 lb boneless chicken thighs, chunked
  • 1 onion, 4 cloves garlic, 1 Tbsp ginger
  • 3–4 Tbsp red (or green) Thai curry paste
  • 1 can (14 oz) coconut milk · 1 cup broth · 1 Tbsp fish sauce, 1 tsp brown sugar, juice of 1 lime
  • 1 red pepper, 1 cup green beans, handful basil
  • Serve over jasmine rice
Instant Pot: Sauté aromatics + paste 2 min, add chicken/coconut milk/broth/fish sauce, HIGH 8 min, NR 5; stir in peppers/beans on Sauté 4 min, finish lime & basil.
Crock Pot: All but veg/lime/basil, LOW 6 hr; add veg last 30 min, finish lime & basil.

Italian Sausage & Peppers

Serves 4–6 · Italian braise

Italian SausageTomato-Pepper SauceInstant/Crock Pot
  • 2 lb Italian sausage links (sweet or hot), browned & sliced
  • 3 bell peppers, 2 onions, sliced · 5 cloves garlic
  • 1 can (28 oz) crushed tomatoes · 2 Tbsp tomato paste · ½ cup red wine
  • 2 tsp oregano, 1 tsp basil, 1 tsp fennel seed, pinch red pepper flakes
  • Serve over pasta, polenta, or on hoagie rolls
Instant Pot: Brown sausage, sauté peppers/onions/paste, deglaze wine, add tomatoes/herbs + sausage, HIGH 10 min, NR 10.
Crock Pot: Brown sausage, then all in, LOW 6 hr. Peppers melt into the sauce.
New Mexican — Lightened Up

Authentic New Mexico cooking — Hatch green chile, red chile, hominy — made healthy with lean proteins, more veggies, and easy on the cheese. "Christmas" means both red & green.

Green Chile Chicken Stew

Serves 6 · Hatch green chile

Chicken BreastGreen ChileInstant/Crock Pot
  • 2 lb chicken breast, cubed
  • 1½ cups roasted Hatch green chile, chopped (mild or hot)
  • 1 onion, 4 cloves garlic · 2 potatoes, diced
  • 4 cups chicken broth · 1 can white beans (optional, for protein)
  • 1 tsp cumin, 1 tsp oregano · cilantro to finish
Instant Pot: Sauté onion/garlic, add chicken/chile/potato/broth, HIGH 10 min, NR 5.
Crock Pot: All in, LOW 6–7 hr. Brothy and lean — skip the roux, let the potatoes thicken it.

Red Chile Pork Posole

Serves 6 · Red chile

Lean Pork LoinRed Chile + HominyInstant/Crock Pot
  • 2 lb lean pork loin, cubed (leaner than shoulder)
  • 2 cans (15 oz) hominy, drained
  • 3 Tbsp New Mexico red chile powder (or 4 rehydrated pods, blended)
  • 1 onion, 5 cloves garlic · 6 cups broth · 1 tsp cumin, 2 tsp oregano
  • Garnish: cabbage, radish, lime, cilantro
Instant Pot: Sauté aromatics + chile, add pork/hominy/broth, HIGH 25 min, NR 15.
Crock Pot: All in, LOW 8 hr. Load up the crunchy garnishes — that's where the freshness is.

Calabacitas

Serves 4–6 · Veggie main or side

Squash + CornOptional beans
  • 3 zucchini/summer squash, diced
  • 2 cups corn · 1 onion, 3 cloves garlic
  • ½ cup roasted green chile, chopped · 1 tomato, diced
  • 1 tsp cumin · light sprinkle of cotija or Monterey jack
  • Optional: 1 can pinto beans to make it a full meal
Stovetop: Sauté onion/garlic, add squash/corn/chile/tomato, cover, simmer 12–15 min till tender. Classic summer New Mexican veg — naturally light.

Carne Adovada (Leaner)

Serves 6 · Red chile braise

Pork LoinRed Chile SauceInstant/Crock Pot
  • 2 lb pork loin or sirloin, cubed (lean cut vs. traditional shoulder)
  • 8–10 dried New Mexico red chile pods (or ½ cup chile powder)
  • 1 onion, 6 cloves garlic · 2 cups broth
  • 1 tsp cumin, 2 tsp oregano, 1 Tbsp vinegar, pinch cinnamon
  • Serve with pinto beans & a whole-wheat tortilla or over rice
Sauce: simmer & blend chile pods with garlic, broth, spices.
Instant Pot: Coat pork in sauce, HIGH 25 min, NR 15.
Crock Pot: LOW 7–8 hr till fork-tender in the red chile.

Huevos Rancheros, New Mexico Style

Serves 2 · Breakfast-for-dinner

Eggs + BeansRed or Green Chile
  • 4 eggs · 2 corn tortillas (charred)
  • 1 cup pinto or black beans, warmed
  • ½ cup red or green chile sauce ("Christmas" = both)
  • Avocado, tomato, cilantro · light crumble of cotija
Stovetop: Warm tortilla, layer beans, top with egg (fried or poached), smother in chile, add avocado & herbs. High-protein, veg-forward, minimal cheese.

Healthy Green Chile Enchilada Bake

Serves 6 · Layered casserole

Chicken + BeansGreen ChileOven 375°F
  • 3 cups cooked shredded chicken breast
  • 1 can (15 oz) black beans · 1½ cups corn
  • 10–12 corn tortillas, cut in half
  • 3 cups green chile sauce (roasted Hatch chile blended with broth, garlic, cumin)
  • 1½ cups shredded Monterey jack (lighter than a full smother)
  • Top: Greek yogurt (for sour cream), cilantro, green onion
Oven: Layer like lasagna — sauce, tortillas, chicken/beans/corn, repeat, cheese on top. Bake 375°F for 25–30 min. Stacked not rolled = less cheese, less oil, all the flavor. Greek yogurt swaps in for sour cream.
Instant Pot — Fast Weeknights

Quick, healthy one-pot dinners built for the Instant Pot — hands-off pressure cooking, minimal cleanup. (Many recipes above also list Instant Pot timing; these are dedicated pressure-cooker meals.)

Instant Pot Turkey Chili

Serves 6 · 15 min pressure

Ground TurkeyBeans + TomatoInstant Pot
  • 1½ lb lean ground turkey (93%)
  • 1 onion, 3 cloves garlic, 1 bell pepper
  • 2 cans beans (pinto + black), 1 can (28 oz) diced tomatoes, 1 cup broth
  • 2 Tbsp chili powder, 1 Tbsp cumin, 1 tsp smoked paprika, 1 tsp oregano
Instant Pot: Sauté turkey + onion/garlic, add everything, HIGH 15 min, NR 10. Lean, high-fiber, freezes great.

Lemon-Herb Chicken & Rice

Serves 4 · 8 min pressure

Chicken BreastBrown RiceInstant Pot
  • 1½ lb chicken breast, cubed
  • 1 cup brown rice · 2 cups broth
  • 1 onion, 3 cloves garlic, 2 cups broccoli or green beans
  • Juice + zest of 1 lemon, 1 tsp thyme, 1 tsp oregano, olive oil
Instant Pot: Sauté aromatics, add chicken/rice/broth/herbs, HIGH 8 min, NR 10; stir in steamed broccoli, finish lemon. Complete one-pot meal.

Instant Pot Beef & Vegetable Stew

Serves 6 · 35 min pressure

Beef ChuckRoot VegInstant Pot
  • 2 lb beef chuck, cubed
  • 4 carrots, 3 potatoes, 1 onion, 3 cloves garlic, 2 celery stalks
  • 4 cups beef broth, 2 Tbsp tomato paste, 1 Tbsp Worcestershire
  • 1 tsp thyme, 2 bay leaves · 1 cup peas at the end
Instant Pot: Brown beef, sauté veg + paste, add broth/herbs, HIGH 35 min, NR 15; stir in peas. Rich stew in a fraction of the time.

Instant Pot Chickpea Coconut Curry

Serves 4–6 · 10 min pressure · vegan

ChickpeasCoconut CurryInstant Pot
  • 2 cans (15 oz) chickpeas · 1 can (14 oz) coconut milk
  • 1 can diced tomatoes · 1 onion, 4 cloves garlic, 1 Tbsp ginger
  • 1 sweet potato, cubed · 3 cups spinach (at end)
  • 1 Tbsp curry powder, 1 tsp cumin, 1 tsp turmeric, ½ tsp cayenne
Instant Pot: Sauté aromatics + spices, add chickpeas/tomatoes/coconut/sweet potato, HIGH 10 min, NR 5; stir in spinach. Meatless, high-fiber, over rice.

Instant Pot Salsa Chicken

Serves 4–6 · 12 min pressure

Chicken BreastSalsaInstant Pot
  • 2 lb chicken breast
  • 2 cups salsa (jarred or fresh) · 1 can black beans, 1 cup corn
  • 1 tsp cumin, 1 tsp chili powder, 1 tsp garlic powder
  • Lime & cilantro to finish
Instant Pot: Everything in, HIGH 12 min, NR 5; shred chicken back into the pot. Use for tacos, burrito bowls, or salad topper. About as easy as it gets.
The Dried Bean Kitchen

You've got a pantry of dried beans — here's how to turn each one into something awesome. Dried beans taste better, cost pennies, and freeze perfectly. Start with the guide, then pick a recipe.

🍳 Dried Bean Basics — Soak & Cook Times

Soak (recommended): cover beans with 3× water, 6–8 hr or overnight, then drain. Quick-soak: boil 2 min, cover, rest 1 hr, drain. Mung & adzuki are small — no soak needed.

Golden rules: 1 cup dry ≈ 3 cups cooked. Salt after they soften. Always natural release in the Instant Pot so they don't split. Add 1 Tbsp oil to cut foaming.

BeanSoaked — Instant Pot (HIGH)Unsoaked — Instant Pot (HIGH)Stovetop (soaked)
Black9–11 min25–28 min60–75 min
Pinto10–12 min25–30 min75–90 min
White (cannellini/GN)10–12 min30–35 min75–90 min
Adzuki— (no soak)18–22 min45–60 min
Mung— (no soak)10–14 min30–40 min

Batch it: cook a whole 1-lb bag, use some now, freeze the rest in 1½-cup portions (= one 15-oz can) so every recipe on this page works with your own beans.

⛰️ Colorado Springs altitude (6,000 ft): water boils at ~200°F here, so beans cook slower. Always soak (skip the no-soak shortcut) and add ~15–20% to every time on this page — both the Instant Pot minutes and stovetop. The pressure cooker is your best friend at altitude; if beans are still firm after natural release, just reseal and add 5 more minutes. This applies to the soups & braises above too.

Cuban Black Bean Soup

Serves 6 · dried black beans

Black BeansInstant/Crock Pot
  • 1 lb (about 2¼ cups) dried black beans, soaked
  • 1 onion, 1 green pepper, 6 cloves garlic (the "sofrito")
  • 6 cups broth or water · 2 bay leaves
  • 1 Tbsp cumin, 1 tsp oregano, 1 Tbsp red wine vinegar (at end)
  • Serve over rice, top with onion & cilantro
Instant Pot (altitude-adjusted for 6,000 ft): Soak beans first. Sauté the sofrito 4 min, add soaked beans, broth, cumin, oregano, bay. Seal, HIGH pressure 13 min, full natural release (~15 min). Mash a scoop against the pot for body, stir in the vinegar. Firm? Reseal +5 min.
Crock Pot alt: soaked beans + all, LOW 7–8 hr.

Frijoles de la Olla (Pot Pintos)

Serves 6 · dried pinto beans

Pinto BeansInstant/Crock Pot
  • 1 lb dried pinto beans, soaked
  • 1 onion halved, 6 cloves garlic, 1 bay leaf
  • 8 cups water · salt added after softening
  • Optional: 1 jalapeño, cumin · cilantro to finish
Instant Pot (altitude-adjusted for 6,000 ft): Soak the pintos. Add beans, onion, garlic, bay, water (and 1 Tbsp oil to cut foam). Seal, HIGH pressure 14 min, full natural release. Salt now, not before. Firm? Reseal +5 min. Mash a scoop for healthy refried beans — olive oil, no lard.
Crock Pot alt: LOW 8 hr.

Tuscan White Beans, Rosemary & Garlic

Serves 6 · dried white beans

White BeansInstant/Crock Pot
  • 1 lb dried cannellini or great northern, soaked
  • 6 cloves garlic, smashed · 3 sprigs rosemary, 2 sage leaves
  • 6 cups broth · 1 parmesan rind · good olive oil
  • Finish: lemon, black pepper, drizzle of olive oil
Instant Pot (altitude-adjusted for 6,000 ft): Soak the beans. Add beans, garlic, rosemary, sage, parmesan rind, broth, 1 Tbsp oil. Seal, HIGH pressure 14 min, full natural release. Mash a cup for creaminess, finish with lemon, pepper, and a drizzle of olive oil. Firm? Reseal +5 min.
Crock Pot alt: LOW 7 hr.

Adzuki & Kabocha Squash Stew

Serves 4–6 · dried adzuki beans

Adzuki BeansInstant Pot
  • 1½ cups dried adzuki beans (no soak needed)
  • Half a kabocha or butternut squash, cubed
  • 1 onion, 3 cloves garlic, 1 Tbsp ginger
  • 4 cups broth · 2 Tbsp soy/tamari, 1 Tbsp miso, 1 tsp toasted sesame oil
  • Green onion & sesame seeds to finish
Instant Pot (altitude-adjusted for 6,000 ft): Sauté onion, garlic, ginger 3 min. Add adzuki, squash, broth, soy. Seal, HIGH pressure 24 min unsoaked (or soak first and do 16 min), full natural release. Stir in the miso and sesame oil off the heat so it stays alive. Top with green onion & sesame. Firm? Reseal +5 min.

Golden Moong Dal

Serves 4–6 · dried mung beans

Mung BeansInstant Pot
  • 1½ cups dried mung beans (split or whole; no soak)
  • 1 onion, 4 cloves garlic, 1 Tbsp ginger, 1 tomato
  • 5 cups water/broth · 1 tsp turmeric, 1 tsp cumin, 1 tsp coriander
  • Tarka: 1 Tbsp ghee/oil sizzled with cumin seed, garlic, chili — poured on top
  • Lemon & cilantro to finish
Instant Pot (altitude-adjusted for 6,000 ft): Sauté onion, garlic, ginger, tomato + turmeric/cumin/coriander 4 min. Add mung and water. Seal, HIGH pressure 15 min, full natural release. Whisk until creamy. In a small pan, sizzle the tarka (ghee + cumin seed, garlic, chili) and pour it over. Finish lemon & cilantro. Mung need no soak even up here.

📝 Meal-Prep Tips