Ingredients

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1 cup dry navy beans

Water (for soaking + cooking)

6–7 cups water or low-sodium broth

1–1½ cups ham, diced

1 tbsp olive oil or butter

½ small onion, chopped

2 garlic cloves, smashed

1 bay leaf

1 tsp cumin seeds (or ¾ tsp ground)

½ tsp fennel seeds

1–2 slices fresh ginger (optional but helpful)

1 small carrot, diced (optional)

Salt & black pepper (add at the end)

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Step 1: Soak the beans (important)

1. Rinse beans well.

2. Soak 10–12 hours in plenty of water.

3. Optional (very helpful): add ½ tsp baking soda to the soak.

4. Drain completely and rinse very thoroughly.

   👉 This removes most gas-causing sugars.

   Step 2: Optional pre-boil (extra gentle)

   If you’re very sensitive:

5. Add soaked beans to Instant Pot.

6. Cover with water.

7. Pressure cook 5 minutes, then Quick Release.

8. Drain, rinse, and return beans to pot.

   Step 3: Onion & garlic flavor (low-gas trick)

9. Set Instant Pot to Sauté (Low or Normal).

10. Add 1 tbsp oil or butter.

11. Add chopped onion + smashed garlic.

12. Cook gently 3–5 minutes, just until soft and fragrant.

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Do not brown.

Remove and discard the onion and garlic.

Keep the oil — this holds the flavor without the gas.

Step 4: Build the soup

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Add to the pot:

Soaked (and pre-boiled, if used) beans

Ham or ham hock

6–7 cups water or broth

Bay leaf

Cumin

Fennel

Ginger slices

Carrot (if using)

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Stir gently.

Step 5: Pressure cook

1. Lock lid.

2. Cook on High Pressure for 30 minutes.

3. Let Natural Release for 15–20 minutes, then vent.

   Step 6: Finish & season

4. Remove bay leaf and ginger slices.

5. If using a ham hock, remove it, shred meat, return meat to pot.

6. Taste before salting (ham adds salt).

7. Add salt and black pepper as needed.

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Optional digestion boost

Mash some beans against the side of the pot

Blend 1 cup of soup and stir it back in (creamier + easier to digest)

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