Instant pot bean chili

Recipes
Bean chili in a bowl.

Adequate dietary fiber intake is an important part of a healthy eating plan. It helps prevent heart disease, aids in weight management and improves digestive function, among other benefits.

The recommended amount of dietary fiber intake each day is a 25 grams for women and 38 grams for men. Foods high in dietary fiber include beans, whole grains, fruits and vegetables. Including a variety of these foods regularly will help you meet these needs.

Bean chili in a bowl.

Enjoy this simple chili recipe, loaded with beans and vegetables, to get one step closer to meeting your daily fiber goals.

Ingredients

  • 2 tbsp olive oil
  • 1 yellow onion, diced
  • 1 red pepper, diced
  • 3 tbsp tomato paste
  • 1 tbsp chili powder
  • 1 tbsp cocoa powder
  • 1 tsp cumin
  • 1 tsp paprika
  • ½ tsp salt
  • 12 oz vegetable broth, low sodium
  • 16 oz can tomato sauce, no salt added
  • 1 tbsp honey
  • 2 15 oz cans pinto beans, drained and rinsed
  • 2 15 oz black beans, drained and rinsed

Directions

  1. Set the instant pot to "sauté." Once warm, add in the oil, onion and bell pepper. Sautee, stirring occasionally, until softened. About 5-7 minutes.
  2. Add in the garlic and cook, stirring until fragrant. About 60 seconds.
  3. Add in the tomato paste, chili powder, cocoa powder, cumin, paprika and salt. Continue to cook, stirring constantly, until the spices are fragrant and the tomato paste has deepened in color.
  4. Add in a splash of the vegetable broth and stir, scraping the bottom of the pan. Add the remaining vegetable broth, tomato sauce and honey. Stir.
  5. Add in the pinto beans and black beans, but do not stir. Cover, set the instant pot to high pressure for 10 minutes. (If cooking on the stove, cover and simmer for 30 minutes instead.)
  6. Once cooked, let pressure naturally release for 10 minutes. Press the venting button. Stir and serve.
  7. Recipe makes six servings.

Recipes adapted from darngoodveggies.com.

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