My Instant Pot Navy Bean Soup recipe is packed with high protein broth, nutritious green vegetables, and flavorful, robust beans.
Beans are incredibly economical when it comes to sources of cheap protein, they’re also packed with fiber, and all in all, make a hearty, satisfying soup that’s both healthy and filling.
Healthy Recipe for Navy Bean Soup
This Instant Pot Navy Bean Soup recipe is made with a base of onions, carrots, and celery, sautéed in olive oil, along with bone broth, kale, and of course, beans.
Bean Soup Recipe
It’s also versatile –you can make it with navy beans, cannellini, or great northern beans, all of which are low glycemic foods that are high in iron.
I hope you love this healthy comfort food as much as we do!
Instant Pot Navy Bean Soup
Ingredients
- 1 cup dried navy beans, soaked 8 hours
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 ribs celery, finely chopped
- 1 large carrot, finely chopped
- 6 cups beef Kettle & Fire Bone Broth or vegetable broth
- 1 bunch kale, stems removed, then coarsely chopped
- 2 tablespoons Primal Kitchen ketchup
- ½ teaspoon celtic sea salt
- ½ teaspoon ground black pepper
Instructions
- Drain and rinse beans, then set aside
- Set Instant Pot to sauté and heat oil
- Add onion and cook, stirring frequently 5-10 minutes, until soft and browned
- Stir in celery, carrots, beans, and broth
- Lock lid into place and set Instant Pot to high pressure for 20 minutes
- Allow pressure to come down naturally or reduce with quick release method
- Stir in kale, primal kitchen ketchup, then salt and pepper
- Mix ingredients well, then simmer 2-3 minutes
- Serve
Equipment
Did you notice that I use ketchup in this tomato white bean soup recipe?
That’s because I tend to have a bottle of Primal Kitchen Ketchup open in our refrigerator, while that is not the case for tomato paste.
Using ketchup helps me avoid opening a jar of tomato paste and using one tablespoon. This prevents food waste and is far more economical.
How to Make Navy Bean Soup
While we adore this Instant Pot Navy Bean Soup recipe with spinach (baby spinach works too) you can also make it with kale.
I’ve tried it both ways, and it’s fantastic with either of these nutritious green vegetables.
How to Prepare Instant Pot Beans
If you’re excited about making my Instant Pot Navy Bean soup recipe, but worried about the anti-nutrient enzymes found in beans called lectins, I’ve got you covered.
My special soaking and lengthy high pressure cooking method greatly reduces lectins, making the beans in this soup safe for me.
Soaking Dry Beans
All you need to do is soak the beans overnight, then drain and rinse prior to cooking. Quick note –different types of beans cook at different rates.
I choose to consume beans that are easily smashed between my fingers because I can digest them with ease.
Why Do Beans Cause Gas and Digestive Distress?
If your beans are old, they tend to be harder and may need more cooking time. You can test the beans after they’ve pressure-cooked before you add the greens and seasoning.
As I mentioned, I like a bean that I can easily smash between my fingers because less cooked, chewy beans are much harder to digest and cause me gastric distress.
How to Cook Navy Beans
Not all beans pressure cook at the same rate and even the same types of beans may need more or less cooking time.
When I made this Instant Pot soup with beans that weren’t as fresh, I had to cook the soup an extra 10 minutes on high pressure before I added the kale and tomato (ketchup).
Recipes from an Ecological Kitchen
When it comes to learning how to cook beans, Lorna Sass’ fabulous book Recipes from an Ecological Kitchen is a fantastic primer.
I know Lorna from my New York days when I lived on the Upper West Side –we practiced yoga at the same studio back in the early 1990s.
Insta Pot Bean Soup
If you don’t want to go through the hassle of starting with dried beans and soaking them overnight, you can use canned beans.
To do so, follow the directions for this recipe until you get to step 5, then bring everything to a boil and simmer for a few minutes, using around two cans of white beans instead of the dried beans called for in the recipe.
Healthy Eating on a Budget
The downside of using a prepared food like canned beans is that they are much more expensive than dried beans.
In any case, if you use canned beans, you won’t need to use the Instant Pot as this soup will cook up so fast that it’s easy enough to make it on the stove top.
How to Use the Instant Pot
Now let’s get to the nuts and bolts of using the Insta Pot to make this Navy Bean Soup.
When I first started using my Insta Pot a decade ago, I was in total overwhelm. The only thing I can say is that the settings on the front looked like the dashboard of a rocket ship.
Back then, I knew little to nothing about the intricacies of this marvelous kitchen appliance.
Thankfully, after religious use over the years, I’ve created the fantastic chart below to take away the guesswork!
To print out the chart, go here, and become an Instant Pot expert with my tried and true tips!
Recipes Vegetarian Dinner
I love this soup because it’s full of protein from the beans and the beef bone broth.
However, I realize that animal protein is not for everyone. This is one of those fantastic recipes for vegetarian dinners if you use water instead of bone broth.
Or, feel free to use homemade vegetable stock to up your flavor game.
Fiber Fueled
Lately, I’ve been working to increase my fiber intake with wholesome meals like this Instant Pot Navy Bean Soup recipe.
Beans are one of a number of foods I use to increase my fiber intake, which is important for building the gut microbiome, among other things.
A friend who’s a Pelvic Floor Therapist told me she’s getting into fiber too and recommended the book, Fiber Fueled, which is a worthy read. She’s found that fiber really helps her clients that deal with gut motility and chronic constipation issues.
Recipes for Low Carb Soups
Instant Pot Navy Bean Soup is a fiber filled, nutritious powerhouse and fantastic if you’re into healthy eating on a budget!
Here are some of my other favorite recipes for low carb soups:
- Gluten Free Cream of Chicken Thai Coconut
- Chicken Noodle Soup with Veggie Noodles
- Low Carb Matzo Ball Soup
What’s your favorite soup? Is there something you’re looking for that you can’t find? Leave a comment and let me know –I’m happy to help!
This post is an oldie but goodie from the archives. I first shared this Instant Pot Navy Bean Soup recipe in 2020.
Lori says
I too have been feeling as though I’d like to add more plant based protein to my diet. I think lentils would be something that could be beneficial ifvpreoated correctly. Is there a reason you chose white beans for your new addition to your diet other than just adding more fiber?
Elana says
Lori, I make a big bean soup every Monday night and use a different bean each week. Lentils are coming up later this month. So many fun beans to play with :-)
Eliza says
Elana,
Thank you for the delicious looking recipe and your continued contribution to your blog. I started following you 8-9 years ago when I need to change my already gluten free diet to a healthier approach. Your recipes have been featured frequently in our home including your vanilla cake which is made at almost every birthday. Following along, I too had to change to a Keto diet during two pregnancies to keep my blood sugar levels stable, and delivered two healthy babies. You and your cookbooks were a saving grace during those time. After beening on the keto diet for several years, I have slowly transitioned into adding more carbohydrates, primarily in the form of legumes. I just want to say Thank You for your blog and your transparency in your nutrition and life journey. You have made a profound difference in my health and I appreciate your time, effort and contributions!
Elana says
Eliza, thanks for your comment! I’m so glad we’re on this healing path together and thrilled to be a part of your family’s birthday celebrations :-)
Lisa says
I started eating more beans a few years ago to get more fiber and it’s been great. Usually, I have them with lunch. I either include them in a soup I’m making (my bean and kale soup has chicken sausage in it and I top it with pecorino) or I add about a 1/3 c. to my lunch salad. I regularly make my own beans, drain them, and then freeze them on a cookie sheet. That way I can store them in the freezer in a baggie and just pull out how many I need. Also, homemade ones taste so much better! I often flavor them with salt, garlic, maybe some rosemary. When they’re seasoned, they make a great side dish for dinner!
Elana says
Lisa, your soup sounds incredible! I totally agree, homemade beans taste amazing. Thanks for your great tips and ake good care :-)
Kim says
Elana,
Thank you for sharing your health journey with us. My husband and I incorporate beans into our diet weekly. I agree, our bodies are all different. My husband can make beans the main focus of the meal and I have a small portion with more protein and veggies. We love beans!
Thanks for the reminder about soaking. Sometimes I don’t plan ahead to allow for soaking, but I do think it’s a valuable step in the preparation process. My instant pot has revolutionized cooking beans! Makes it so quick and easy compared to slow cooking all day.
Elana says
Kim, thanks for your fantastic comment! Soaking is great for beans and the Instant Pot is such a game changer too :-)
Laura says
Oh thank you so much for this wonderful, informative posting. I can hardly wait to make your recipe. I know fiber is what helps me keep my health in good check and pharmaceutical free. All the excess sugar, i.e., absorbs and goes out the urine. Thank you so much! Take care of you and Mr Pantry…
Elana says
Laura, you are so sweet! I told Mr. Pantry about your comment a moment after I read it. We are wishing you well too :-)
Carolyn says
For 99% of people, fiber is wonderful. But my last gastroenterologist surgeon informed me that since I have had two bowel obstructions already involving surgery, I need to avoid many fibers. Lettuce, potato skins, celery, corn, beans with strings and skins are a sample. Isn’t that weird? And I love salad! Oh well. Metamucil is not the tastiest of alternatives, but it works. I haven’t had any more bowel obstructions.
Your soup looks wonderful. I’ve been using your recipes for about ten years now. Keep it up! We love them and many of your recipes are staples in our household.
Elana says
Carolyn, thanks for your comment and for sharing your experience with fiber here. Fiber is definitely not for everyone!
Jenny says
I’m so excited to try this! I l love Ina Garten’s Tuscan White Bean Soup and I’m looking forward to adding a new bean soup to my repertoire. This one looks delicious! I use navy beans because they are SCD compliant but I find tat even after soaking them overnight they take a really long time to soften once cooked (and they’re such a small bean!). I don’t have old beans so I’m wondering if in your experience, navy beans take a long time to soften? Thanks!
Elana says
Jenny, I’m having the same issue with navy beans over here. I soak them for 24 hours, then have to cook and cook on high pressure so that they’re soft enough for me to digest.
Elana says
Julie, thanks for your super thoughtful comment. I’ve been thinking about this a lot lately and am glad you asked.
I use one cup of dried beans in this recipe which contains around 120 grams of carbohydrates, nearly half of those are fiber, which leaves us with around 55 grams of carbs. The recipe yields 4 servings (for us it was really more like 6), but in any event, there are around 10-15 grams of carbs per serving, so I’m finding I can still follow a low-carb diet and eat beans.
All in all, the decision to eat beans is because I was in dire need of more fiber on my low-carb diet. Adding beans has been tremendously helpful to my gut and digestive processes. Their mix of soluble and insoluble fiber is fantastic for me. Two key points though (i) I soak my beans not just overnight, but 24 hours + pressure cook them until they are super soft to make them more digestible (ii) we are all biochemical individuals so what works for me may not be the right thing for others. Thanks again and LMK if you have any other questions :-)
Julie says
Thank you for your wonderful blog and recipes. I’m a decade-plus fan and your grain-free and then keto approach helped to guide my own recovery from Celiac and related/ additional auto-immune issues. I am also in awe of your graciousness in messaging how policy (aka political) issues impact our health and diet.
This is the first time I’ve seen beans featured in a recipe on your blog and would love to hear more about what led you to incorporate beans in your diet (if you weren’t before) and any other of your always insightful tips on how to integrate beans/ lentils into a keto or keto-ish approach. I realize this may be a separate blog post and evolving based on your current explorations mentioned in this post.
Natalie says
I’ve been looking into getting a lot more fiber as well, and specifically Karen Hurd’s Bean Protocol. This soup looks so wonderful and tasty! Thank for sharing great recipes all the time. I wish the pin button would let me pin the soup picture and not just the chart or book.
Elana says
Thanks Natalie! We are working on that :-)