Chatpata Pinto Bean Salad is a quick and tangy spin on chana chaat made with pinto beans, chopped veggies and a homemade mint dressing inspired by chutney! This is perfect for a simple snack with 15 grams of protein or just a fun way to use up your leftover pinto beans.
Should you soak your beans before cooking?
In order for this recipe to work, you do not have to soak the beans prior to cooking. You can totally use canned pinto beans. Although it is not required, here is three reasons why I always soak my beans:
- Soaking the beans prior to cooking them helps cut down on cook time since they have already been rehydrated when they were soaked. This important for those of us with busy schedules. Soaking beans the night before can help save you time the next day when you’re throwing together your next meal.
- Soaking beans with salt before cooking can help with digestion as well. Soaking beans can help break down the skin, making it easier to digest.
- Soaking dried beans in water overnight helps to neutralize phytic acid which stops the absorption of minerals in the body. Soaking beans also reduces lectins, making nutrition absorption easy again. It’s a win-win!
how to cook pinto beans in the instant pot
Cooking pinto beans in the instant pot is simple, quick, and healthy. It’s an easy to follow process that you will fall in love with immediately! Here’s a step-by-step on how to deliciously cook your pinto beans in an instant pot:
- Rinse and soak your beans with a large pinch of salt in cool water overnight or for at least 8-12 hours. For one cup of dried pinto beans use 2 cups of cold water.
- Drain the beans and cover with 2 more cups of water. Put the beans and the water you soaked the beans in into your instant pot.
- Close the lid and seal it so that no steam escapes.
- Set your instant pot to “pressure cook” and set the timer to 15 minutes.
- Once the time is over, let the Instant Pot release steam naturally. This will take about 5-6 minutes.
That’s it! Quick and easy, as promised! 🙂
What is chaat masala?
Chaat Masala is a very popular Indian spice blend that is sprinkled on salads, chaats, and added to many other recipes to enhance their taste. It’s a blend of spicy, salty, and tangy goodness that will take any recipe it’s added to up a notch or two. The cumin, coriander seed, peppercorn, asafoetida, mango powder, and black salt combine to create a very unique flavor profile. These spices are roasted until they’re aromatic and then grinded to powdered perfection. You can totally make it at home, buy it from your local Indian grocery story or get it on Amazon!
What do you need to make this chatpata salad
- Pinto Beans: Protein, protein, protein! Plus a ton of other nutrients that have so many benefits for your body. Pinto beans are an excellent source of fiber, vitamins, and minerals as well. These nutrients improve blood sugar control and heart health alongside so many other benefits.
- Zucchini: High in antioxidants, zucchini already has many health benefits. It is also rich in water and fiber which make it key in promoting healthy digestion. I love adding chopped zucchini to this salad because it adds some extra volume to the meal.
- Bell Pepper: An excellent source of Vitamin A, C, and potassium, bell peppers also contain a high dose of fiber, folate, and iron.
- Red Onion: Red Onions are a popular addition to many chatpata style dishes. Whereas white onions are popular in Western cooking, many South Asian countries prefer red onions for their unique taste (and cheaper price)
- Tomatoes: Aside from adding some color to your meals, tomatoes are a great source of lycopene which has been linked to a reduced risk of heart disease and cancer. They are also a refreshing addition to summer salads!
Mint Dressing
This dressing in this pinto bean salas is going to completely change the way you think about salads. Drawing inspiration from the classic Indian mint chutney, the herby green dressing packs an unforgettable punch. The base of the dressing my a trio of my favorite fresh herbs : basil, cilantro and mint. We spice that up with ground cumin, red chili powder, salt and chaat masala, then add a creamy spoonful of yogurt.
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Chatpata Pinto Bean Salad
- Total Time: 30
- Yield: 3 Bowls 1x
Description
Chatpata Pinto Bean Salad is a quick and tangy spin on chana chaat made with pinto beans, chopped veggies and a homemade mint dressing inspired by chutney! This is perfect for a simple snack with 15 grams of protein or just a fun way to use up your leftover pinto beans.
Ingredients
Salad Base
- 1 cup dry pinto beans, soaked overnight (or 3 cups cooked)
- 1 zucchini, fine dice
- 1/2 bell pepper, fine dice
- 1 tomato, fine dice
- 1 small red onion, fine dice
- 4 tbsp sev
Mint Dressing
- 8 Basil leaves
- 1 small bunch cilantro
- 15–20 mint leaves
- 3 tbsp lime juice
- 2 tbsp plain nonfat yogurt
- Large pinch of Salt
- 1/2 tsp chaat masala
- 1 tsp ground cumin
- 1/2 tsp red chili powder, or to taste
Instructions
- Cook the pinto beans : If you are using canned pinto beans, skip to the next step. If you are using dried pinto beans, make sure to soak the 1 cup of pinto beans in 2 cups of water and a large pinch of salt overnight or for at least 12 hours. Drain the beans and cover with 2 more cups of water. Then, add the beans and water to the instant pot and cook on the “pressure cook” setting for 15 minutes. Once the time is done, allow the pressure valve to release (this is the silver button next to the quick release valve). Drain and set aside.
- Dice the Veggies : Take your time to finely dice the zucchini, bell pepper, tomato and red onion to evenly sized cubes. Toss the chopped veggies with the pinto beans in a bowl and set aside.
- Make the Dressing : Add all the ingredients under “mint dressing” to a blender and blend until completely smooth.
- Pour the dressing over the beans & veggie mixture. Toss well to combine. Garnish with sev & enjoy!
Notes
If you don’t soak your beans, pressure cook on high for 25 minutes.
- Prep Time: 30