I think most of us can agree that there is an indescribable comfort in a big bowl of chili. But for some, chili it hard to enjoy without side effects of digesting beans. Lucky for us, there’s a few easy tricks in preparation that will make the beans easier to digest help everyone enjoy this comforting classic.
Instant Pot Sweet Potato & Bean Chili
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 4 1x
- 1/4 cup onion, diced
- 1/4 cup carrot, diced
- 1/4 cup bell pepper, diced
- 1/4 cup celery, diced
- 2 cloves garlic, minced
- 2 cup sweet potatoes, diced
- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp paprika
- 1 Tbsp Spectrum Organic Balsamic Vinegar
- 1 cups Pacific Foods Organic Vegetable Broth
- 1 1/2 cup Bionaturae Organic Crushed Tomatoes
- 1 cup Eden Organic Black Beans, drained and rinsed
- 1 cup Eden Organic Kidney Beans, drained and rinsed
- 1/2 avocado, diced
- 2 oz goat cheese, crumbled
- 1/4 cup cilantro, chopped
- 1/4 cup scallions, chopped
- 2 Tbsp pumpkin seeds
- Set Instant Pot to Saute mode and add 2 Tbsp water
- Add onion, carrot, bell pepper and celery and cook 3-4 minutes, adding 1 Tbsp water at a time as needed
- Add sweet potatoes, garlic, chili, cumin, paprika and salt and pepper to taste then cook 2-3 minutes
- Add balsamic vinegar and scrape up browned bits at the bottom with a wooden spoon
- Add broth, crushed tomatoes, and beans then stir to combine
- Cover, seal and set Instant Pot to High Pressure for 8 minutes then quick release the pressure. Once pressure if fully released, carefully open the instant pot.
- Serve warm as is or with options toppings.
- Serving Size: 1/4 of recipe
- Calories: 274.5
- Sugar: 12.3
- Sodium: 341
- Fat: 1.1
- Saturated Fat: 0.1
- Unsaturated Fat: .34
- Trans Fat: 0
- Carbohydrates: 57.1
- Fiber: 15.2
- Protein: 11.7
- Cholesterol: 0
Keywords: dairy free, egg free, gluten free, grain free, oil free, soy free, vegan
How can I eat chili if I’m sensitive to beans?
This recipe includes a few steps that will help make the beans more digestible. First, we like Eden Organic Beans because instead of salt, they are packed with kombu. Kombu is a sea vegetable that helps break down beans to make them more digestible. Second, we pressure cook our beans. This has been shown further the digestibility of beans. If you want to take it a step further, fully rinse and drain your beans, then soak them in 3 cups of water for every cup of beans for at least 8 hours before cooking. This also works with dry beans. When you’re ready to cook, be sure to thoroughly rinse your beans again.
How can I eat chili if I’m sensitive to nightshades?
Chili is just about as customizable as they come so for the nightshade vegetables and spices (bell pepper and paprika, I’m looking at you), simply omit them. For the crushed tomatoes, just replace it with equal amount of vegetable broth.
What other vegetables work in this chili?
I am a huge fan of sweet potatoes in chili. They are a healthier choice than white potatoes and add a sweet depth that only sweet potatoes can give. They also add a splash of color to an otherwise monochromatic dish. If you want to try some other options, I’d stick with root vegetables in place of sweet potatoes. Turnips or parsnips would be great, or try some winter squash, like delicata or acorn squash.
What kind of beans work best in chili?
All of them! Here we choose kidney beans and black beans because they are some of the most popular to use in chili dishes. I also really love this recipe as a white bean chili with cannellini beans, navy beans and/or chickpeas.
What are some healthy chili toppings?
Chili tends to be a verse for all sorts of unhealthy toppings like loads of sour cream, bacon and cheddar cheese, but there are plenty of healthy alternatives that are just as satisfying. For something creamy, try diced avocado. If you ride allows, try some crumbled goat cheese. And for a little bite, chopped scallions or pumpkin seeds are great.
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