Instant Pot 101: How to Cook Legumes

From black beans and chickpeas to lentils and peas, learn how to cook different legumes and pulses in your Instant Pot pressure cooker with our comprehensive 101 guide.


Instant Pot beans & legumes times and tips

Following intricate and exciting recipes with a bounty of different ingredients is certainly a fun part of Instant Pot ownership, but learning the basics of this tool is an invaluable endeavour. 

In our Instant Pot 101 series, we aim to provide thorough instructions for food groups that you should master by highlighting cooking times, special instructions, and anything else you might want to consider. We’ve already covered how to cook grains in your Instant Pot, and now, we’re focusing on legumes.

Legumes include beans and lentils which are a staple in many people’s diets. From the family on a budget and the savvy meal prepper to the vegan and vegetarian eaters, these sources of plant protein are truly irreplaceable in the diet.

 

Cooking a big batch of Instant Pot beans or lentils for the week helps you to effortlessly create healthy meals by adding fresh veggies, grains, meats, sauces, or whatever your heart desires. You can also add them to soups, stews, salads, dips like homemade hummus, and braises.

Skip the canned beans in favour of fresh, dried beans. This will save you money over time, and the results are fantastic with the Instant Pot. No more slaving over the stovetop – these are done in short order for your enjoyment!

Should you soak your beans?

Soaking beans for instant pot pressure cooking

In each legume section, we cover the difference in cooking times between soaked and unsoaked legumes, which will sometimes make a big difference! For clarification, ALL soaking instructions imply that the legumes you plan to cook have been submerged in water for at least four hours. You don’t generally need to soak peas or lentils at all as they are quite small.

The main benefits of soaking beans beside a significantly shorter cooking time include the reduction of anti-nutrients such as phytic acid. These anti-nutrients can bind to the nutrients found in beans naturally, preventing our bodies from being able to fully absorb them. Moreover, the soaking process makes the legumes easier to digest. As you might know, beans can wreak some havoc on the belly and cause bloating/gas. Avoid this with a soak!


Quick-release or natural pressure release?

For beans – or anything else with quite a bit of water in the pot – you generally want to perform a natural pressure release for around 10 minutes to finish up. This will reduce the likelihood of spurting water coming out of the valve which can be a major safety hazard. Moreover, it will ensure your beans have finished cooking entirely.

Beans may also break apart when subject to an extreme change in pressure, so you sacrifice shape with a quick-release method. Unless otherwise stated, all cooking instructions should be followed up by a 10-minute natural pressure release.

Some exceptions include more delicate legumes like lentils, but it’s truly a case-by-case basis (and you may find that results will vary).


 

Other Instant Pot beans and lentils tips:

  • Beans will generally double in volume after cooking. All recipes are for one cup of dried beans which will yield two cups of cooked beans.
  • Your beans must be fully submerged in water. They need to absorb the water, and it will run fast! If you don’t add enough water, you will burn your beans. Generally speaking, you will use 8 cups of water per cup of beans, so as a rule of thumb, follow the 1:8 ratio. For lentils, you will generally use 2 cups of water per cup of lentils. Use a 1:2 ratio.
  • Don’t increase the recipe so much that you can’t accommodate with enough water. You should never fill your Instant Pot past the max line with liquid. You won’t get consistent cooking results with this. Make sure your pot has the capacity for the recipe you’d like to make before cooking.
  • Get spicy with it! Plain beans are great to use in different cuisines throughout the week. To boost flavour, add whole spices or bay leaf to inject flavour. Another thing you can do to boost umami is to cook your legumes in chicken broth or vegetable broth. Finally, you can add things like dried mushrooms which pack a punch.

Instant Pot Beans

Adzuki Beans

Adzuki Beans in Instant Pot

This little bean is a coveted health food. With a deep red-brown colour, they’re one of the smaller beans, often grown in Asia and the Himalayas. They’re rich with iron, magnesium, and vitamin B-6 and sometimes called azuki beans. These are more difficult to find canned, so check your bulk foods store for the best selection and price. They make a great addition to soups or macro bowls, and are even used in traditional Asian desserts!

These cook times are minimum cooking times, so to be safe, meet these recommendations somewhere in the middle.

Adzuki beans Instant Pot cooking times:

  • Dry cooking time: 16-20 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 4-6 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Adzuki Bean Coconut Popsicles from Pressure Cook Recipes

Black Beans

Black beans in Instant Pot

Black beans are one of the most common beans. If you like Mexican food, you’re no stranger to their delicious taste and creamy texture. This legume is also a staple in Latin American cuisine, Creole food, and Cajun recipes. Its versatility makes it a strong contender for your weekly meal prep routine, especially if you love to experiment with cuisine from all over the world. Black beans are rich with magnesium, phosphorous, and folate making them a healthy choice.

Black beans Instant Pot cooking times:


Cannellini Beans (White Beans)

Cannellini Beans in Instant Pot

Cannellini beans or white beans are often used in white chili and minestrone to add unbeatable texture and flavour. This legume is particularly creamy with an almost buttery taste, making it a very delicious and savoury choice. It’s also quite light and summery, making it versatile throughout every season. There are other white beans too. The most notable difference in cannellini beans is that they’re a kidney shape and sometimes referred to as white kidney beans.

Cannellini beans Instant Pot cooking times:

 

Fava Beans

Fava Beans in Instant Pot

Fava beans are often a seasonal delight and purchased fresh. You will find them in the produce section or at the farmer’s market in pods. These will require a bit more work as you’ll want to remove the beans from the pod before cooking, but it’s worth it! They are also called broad beans which you can find more easily labelled in cans. Finally, you can find them dried year-round. They are particularly good for adding creaminess to a dish.

Fava beans Instant Pot cooking times:

  • Important note: If you don’t buy dried or canned fava beans, you will need to remove the skins. The skin is tough and it’s not tasty. This will be easiest to do after cooking.
  • For one cup of soaked fava beans: Cook for 8-12 minutes on high pressure in enough water to fully submerge the beans.
  • For one cup of dry fava beans: Cook for 22-28 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Persian Rice with Dill, Lima (or Fava) Beans and Leftover Chicken from My Heart Beets

Garbanzo Beans (Chickpeas)

Garbanzo beans in Instant Pot

Garbanzo beans or chickpeas are another especially popular legume. Used in many Mediterranean dishes like hummus, these guys are great to have handy. You can have them cooked, add them to soups and stews, toss them into a fresh green salad, blend them into a delectable dip, or roast them in your favourite spices for a protein-packed snack. They’re loaded with fibre, iron, vitamin B6, copper, and manganese.

Garbanzo beans Instant Pot cooking times:

 

Great Northern Beans

Great Northern Beans in Instant Pot

Great Northern beans are similar to cannellini beans, but they’re a bit different although they are derived from the same plant species. Some recipes will call for either/or, but you may have a strong preference. These pair exceptionally well with smoked ham hock and greens! They are larger than navy beans and smaller than cannellini beans if you’re having trouble distinguishing between the many varieties of white beans. They’re more of an oval shape than a kidney shape – similar to lima beans. They have a mild and delicate flavour.

Great Northern beans Instant Pot cooking times:

  • Dry cooking time: 25-30 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 8-10 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Ham & White Bean Soup from Delicious Meets Healthy

Kidney Beans

Kidney Beans in Instant Pot

The reddest of them all and naturally, shaped like a kidney, this legume is used in traditional chilis and the classic Creole dish red beans and rice. This is because they’re fantastic at absorbing flavour and using all those delicious juices and spices to their advantage. They’re rich with B vitamins such as folate and thiamine, as well as iron, magnesium, zinc, and potassium making them an economical way to hit your nutritional needs.

Kidney beans Instant Pot cooking times:

  • Dry cooking time: 25-30 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 8-10 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Red Beans & Rice from A Pinch of Healthy or our vegan bean burgers.

Lima Beans

Lima Beans in Instant Pot

Lima beans are hated amongst children and loved by adults all over, right? Whether or not you’ve grown fond of these guys, they are a nutritious addition to the diet. They are great in succotash, curries, or Southern comfort food. Otherwise known as the butter beans, the lima bean is particularly high in soluble fibre which makes them a great legume for healthy digestion. They are jam-packed with B vitamins and important minerals like manganese and phosphorous.

Lima beans Instant Pot cooking times

  • Dry cooking time: 12-14 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 8-10 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Greek Stewed Lima Beans from The Veggie Queen

Mung Beans

Mung Beans in Instant Pot

Mung beans are a tiny, round green bean often used in dahl in addition to, or instead of lentils. Usually, it’s mashed or partially blended while mung beans lend their creamy texture to this rich Indian stew. They’re also a commonly sprouted bean, and it can be used in recipes that way too. They are a staple in Chinese cuisine as well. Mung beans are amongst some of the most nutritious legumes with significant amounts of B vitamins, minerals, and even some vitamin E, K, and C.

Mung beans Instant Pot cooking times:

  • Dry cooking time: 24-25 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 15-17 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Mung Bean Stew from Knead to Cook
 

Navy Beans

Navy beans in Instant pot

We have our final white bean on the list! The navy bean comes from the same plant species as both the cannellini bean and the great Northern bean. This bean is especially good to cook fresh because they lose most of their nutrition during the canning process. Preserve those vitamins and minerals by doing it yourself. It’s called the navy bean because it’s been a dietary a staple for Navy sailors since the 1800s. It is often used in soups or used for baked beans.

Navy beans Instant Pot cooking times:

  • Dry cooking time: 20-25 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 7-8 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Simple White Bean Soup from Heartbeet Kitchen

Pinto Beans

Pinto beans in Instant pot

The pinto bean is another familiar bean, especially in Mexican cuisine. It’s actually the most popular bean in both the United States and Mexico. It’s served whole with burritos, and it’s often used to make delicious creamy refried beans. It’s brown, oval-shaped, and speckled giving it its distinct look. It’s also commonly found in Brazilian dishes. It’s a great source of protein, manganese, and phosphate like many other beans.

Pinto beans Instant Pot cooking times:

  • Dry cooking time: 25-30 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 8-10 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Pinto Beans with Chorizo from Budget Bytes

Soybeans 

Soybeans in Instant pot

The soybean isn’t often eaten on its own – except as edamame. Instead, we find soy in many other products like tempeh, tofu, soy milk, soy cheese, and more plant-based meat/dairy substitutes. While soy does contain some phytoestrogen that can mess with your hormones, a fermented soybean product or occasional consumption is a great way to boost protein without animal foods. While soy does contain a significant amount of phytic acid and you should soak prior to cooking, it’s also a great source of protein and B vitamins.

Soybeans Instant Pot cooking times:

  • Dry cooking time: 35-45 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 18-20 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Homemade Tempeh from Full of Plants

 

Cooking Peas In Instant Pot

Dried Green Peas (Split Peas)

Split peas in Instant Pot

Dried green peas or split peas are a delicious pantry staple, often used for split pea soup. Dried green peas are often found split like many other lentils. Don’t be fooled, though – split peas aren’t lentils! Lentils are actually an entirely different type of legume, so you should know the distinction. They are packed with protein, potassium, and their beautiful vibrant colour makes for a fun dish.

Split peas Instant Pot cooking times:

  • Dry cooking time: 15-18 minutes on HIGH pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 10 minutes on HIGH pressure in enough water to fully submerge the beans.
  • Recipe: Turkish Split Pea Stew

Fresh Green Peas

Green peas in Instant Pot

Fresh green peas are a summertime staple. They are botanically a legume, but much more comparable to a vegetable in terms of nutrition and preparation techniques.

You can use frozen peas or peas fresh from the pod which just require a quick thaw or softening, so you just want to add those into the hot food at the end of the meal and stir them in until they get quick steam. You can also choose to soften them first in a pan or pot prior to adding, just to make sure they’re cooked through.

If you add them to pressure for any significant period of time, you will end up with wrinkled, hardened peas (not tasty!). Fresh peas do not require any pre-cooking measures such as soaking.


Black-eyed Peas

Black-eyed peas in Instant Pot

These guys get their name due to their appearance. They just so happen to look like they’ve got a black eye imprinted on them, making them easy to spot. Black-eyed peas are often used in soups, paired with ham. It takes on many of the same purposes that any other white bean would with a similarly mild flavour and creamy texture.

Black-eyed peas Instant Pot cooking times:

  • Dry cooking time: 20-25 minutes on high pressure in enough water to fully submerge the beans.
  • Soaked cooking time: 10-15 minutes on high pressure in enough water to fully submerge the beans.
  • Recipe: Southern Style Instant Pot Black Eyed Peas

COOKING LENTILS IN INSTANT POT

Green Lentils (French Lentils)

Green lentils in Instant Pot

Green lentils and French lentils are synonymous in case you’re confused. Any recipe that calls for one or the other can be interchanged, so look for whichever your local grocer has labelled. They are grown in France and also referred to as lentilles de Puy. These are a great lentil to batch cook as they pair really well with garlic and herbs for a flavour-packed side dish. Considering their colour, they are most commonly confused with green split peas, but these have a much darker hue.

Green lentils Instant Pot cooking times:

  • Dry cooking time: 10-12 minutes on high pressure with a 1:2 water ratio and desired herbs and spices.
  • Soaked lentils cooking time: 5 minutes on high pressure with a 1:1 water ratio and desired herbs and spices.
  • Recipe: Lentil & Veggie Soup from Feasting at Home or our Coconut Lentil Curry.

Yellow Lentils

Yellow Lentils in Instant Pot

Yellow lentils are a burst of sunshine in any dish. They are great to use for making dahl or curries, and they also make a nice puree. They can be interchanged for other colour lentils or used alongside different colour lentils as they’re quite similar to the red and green varieties.

Yellow lentils Instant Pot cooking times:

  • Dry cooking time: 12 minutes on HIGH pressure with a 1:2 water ratio and desired herbs and spices.
  • Soaked cooking time: 5 minutes on HIGH pressure with a 1:1 water ratio and desired herbs and spices.
  • Recipe: Lentil & Spinach Dal from Flavorrd
 

Brown Lentils

Brown lentils instant pot

Don’t let the rather bland colour of brown lentils throw you off. These are a versatile protein to have handy throughout the week, and one of the most commonly used lentils in recipes you’ll find to use them in. These are especially great on salads. They have a plump and hearty texture when cooked, really adding some “meat” to any dish you desire. With a mild and earthy flavour that pairs well with many savoury foods, you’ll love having these handy.

Brown lentils Instant Pot cooking times:

  • Dry cooking time: 10-12  minutes on high pressure with a 1:2 water ratio and desired herbs and spices.
  • Dry cooking time: 5  minutes on high pressure with a 1:1 water ratio and desired herbs and spices.
  • Recipe: Instant Pot Lentil Shephard’s Pie (Vegan)

Black Lentils (beluga lentils)

Beluga lentils in Instant Pot

Beluga lentils are a deep black hue making them unforgettable. They’re often referred to as the ‘caviar of lentils’ due to their appearance and creamy flavour, giving your lentil dish a little flair when you need it. They’re nutritious all around like any legume, but they’re especially potent for your daily dose of magnesium. A single cup packs in 138% of your needs! They actually belong to the same plant species as the mung bean.

Black lentils Instant Pot cooking times:

  • Dry cooking time: 10-12 minutes on high pressure with a 1:2 water ratio and desired herbs and spices.
  • Dry cooking time: 5-7 minutes on high pressure with a 1:1 water ratio and desired herbs and spices.
  • Recipe: Punjabi-style Black Lentils from Smitten Kitchen

Red Lentils

Red lentils in Instant Pot

Red lentils are a gorgeous hue, often appearing in South Asian cuisine paired with rice and rotis. It’s also a staple throughout Sri Lanka, India, Pakistan, Bangladesh, and Nepal. Like many lentils, you can find these whole or split. They contain a good amount of iron and vitamin B6, filling in some nutritional gaps – especially for the plant-based eaters.

Red lentils Instant Pot cooking times:

  • Dry cooking time: 10 minutes on HIGH pressure with a 1:2 water ratio and desired herbs and spices.
  • Soaked cooking time: 5 minutes on HIGH pressure with a 1:1.25 water ratio and desired herbs and spices.
  • Recipe: Red Lentil & Kale Curry from Detoxinista
  • Recipe: Instant Pot Thai Red Lentil Soup from Instant Pot Eats

We know legumes are a staple for so many folks, so we hope you found this handy guide useful. Make sure to bookmark this for later and share with your Instant Pot pals to spread the word!

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By Instant Pot Eats

About us: We are a team of Instant Pot enthusiasts, who love good food and cooking. Our blog is dedicated to delicious Instant Pot recipes you can make using your trusted pressure cooker.
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Comments

17 Comments
  1. This is an amazing how-to collection of cooking legumes, beans, peas, and lentils in the Instant Pot. I was disappointed that the one item I came to find directions for was not included. You had the directions for split peas, but not for whole dried peas. By adding directions for whole dried peas, your collection would be perfection. Thanks so much.

  2. This has been a great resource for me since I recently bought an Instant Pot – canned beans are now a thing of the past in my house!

    However, in your section on soy beans, you state that the phytoestrogen in soy can “mess with your hormones”.

    This is very much a common myth and “bro science” at best.
    Studies have shown that while phytoestrogens in soy can affect some animals (notably rudiments, who have entirely different digestive physiology to humans), the phytoestrogens in soy have NOT been showed to cause any adverse effects in human beings.

    Source:
    Messina et al. 2022.
    ‘Neither soyfoods nor isoflavones warrant classification as endocrine disruptors: a technical review of the observational and clinical data’.
    Critical reviews in food science and nutrition, vol 62, no.21, pp. 5824–5885.
    https://doi.org/10.1080/10408398.2021.1895054

  3. Hello. Found this on pintrest and like how informative it is. Have not tried anything yet but like the information. My need is whole peas for pea soup. I mix split and whole peas in traditional on the stove top soup. I am looking for a time table of whole peas in the instapot. Any suggestions?

  4. I bought one of the instant pot and love what I knew about with pressure cookers but this is the first recipes I have found on line that gets to the point of the basics.
    Thanks
    I will be cooking basic beans and grains and vegetables from raw or cooked getting the basics down will be great.
    will keep them used.

  5. Hello
    All the instructions give a range for cooking times, i.e. cook 6-8 minutes on high pressure. How do I dermine if I should set my Instant Pot for a 6 or 8 minute time? Also, after releasing the pressure and testing my beans, rice, etc.if I find that my ingredients aren’t i quite cooked should I put the lid back on the Instant POt and cook longer or should I transfer ingredients to a pot and continue cooking on the stovetop?

    I could use some help with this as I often seem to undercook my beans on the first round and if I then put the Instant pot back on to further cook my beans they end up being overcooked.

    1. There is a range in time allowing different factors of personal preference, geographic altitude, and branding of ingredients. Not everyone has the same identical situation, so sometimes there’s a trial and error at play with experimenting. If you have experienced undercooked beans and then overcooked beans, it is probably because the time to pressurize and depressurize wasn’t taken into account, at which the beans are cooking during the whole process. If you add the lid and try to pressurize again for things such as rice you run the risk of getting a burn notice…. Try following a recipe for a specific dish.

  6. You did not include small red beans in your 101 bean cooking list. I would like a guide for soaked & no soak. I usually soak them to eliminate the gas. Thank you. There are also Salvadorean beans called seda do you have any tips as they are usually very hard beans. Thank you
    Mary

  7. I followed the pre-soaked instructions for Fava beans, and the beans completely disintegrated. I then followed with dried beans using the instructions for dried Favas, and same thing. It seems like the cook times are way too long. Any suggestions?

  8. I’m just wondering about the cooking times for mung beans, especially the soaked cooking time. It seems really high. When I cook mung beans on the stove they don’t take very long.

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