Sweet Beans (Lectin-Free & Erythritol-Sweetened)

— Posted inFood, Health & Fitness — 2 min read

Pressure Cooker Simmered Sweet Beans

This vibrant and nutritious sweet bean dish is a traditional Japanese recipe, great for a health-conscious diet, fitting the Lectin-Free guidelines by Steven R. Gundry, MD, with lectins reduced by pressure cooking and virtually calorie-free. The pressure cooker was used according to the manufacturer’s instructions.

Ingredients (Serves a Medium Batch)

  • Black beans – 1 cup
  • Kidney beans – 1 cup
  • Aohada beans – 1 cup
  • Still water – approximately 1.5L (enough to submerge the beans by about one index finger’s depth)
  • Erythritol – approximately 200g
  • Soy sauce (gluten-free, additive-free) – 1 tbsp
  • Salt – a pinch

Instructions

  1. Pre-soaking the Beans
    Rinse the black beans, kidney beans, and aohada beans thoroughly. Soak them in plenty of still water for at least 8 hours or overnight.
  2. Scum Removal (Shibukiri)
    Before pressure cooking, perform a quick scum removal (shibukiri) by bringing the beans to a boil in still water, then draining and rinsing them.
    Before pressure cooking, perform a quick scum removal (shibukiri) by bringing the beans to a boil in fresh still water, then draining and rinsing them.
  3. Cooking in the Pressure Cooker
    Drain the soaking still water and place the beans in a pressure cooker with approximately 1.5L of fresh still water (enough to submerge the beans by about one index finger’s depth). Add erythritol gradually, adjusting to taste, along with salt and soy sauce before pressure cooking. Use the accompanying drop lid (otoshibuta) to keep the beans submerged while cooking.
    Pressure cook on high for about 15 minutes.
    Allow the pressure to release naturally. Use the accompanying drop lid (otoshibuta) to keep the beans submerged while cooking.
    pressure cook on high for about 15 minutes.
    Allow the pressure to release naturally.
  4. Resting the Beans
    After pressure cooking, do not open the lid. Let the beans rest overnight to allow the flavors to blend deeply.
  5. Simmering to Concentrate Flavors
    The next day, open the lid and simmer on low heat until the liquid reduces to your preferred consistency. Adjust the flavor by adding more erythritol if needed.

Key Points for a Lectin-Free & Healthy Sweet Bean Dish
✔ Pressure cooking significantly reduces lectins.
✔ Erythritol keeps the sweetness light and calorie-free.
✔ A mix of black beans, kidney beans, and aohada beans provides a variety of textures and flavours.

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