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Instant Pot Vegetarian Chili

I recently attended an Instant Pot Cooking Workshop. My eyes were quickly opened to a world of meals without losing flavor or texture. I purchased a pressure cooker soon after. While I love to cook, when the days grow shorter I find solace in the fact of simply preparing a few ingredients and having a meal ready for my husband and me within 30 minutes or less.

When the cold front moved through this past week, I made an easy vegetarian chili in our pressure cooker. It was savory and satisfying.  I adapted this recipe from Dinner at the Zoo.

Ingredients:

2 teaspoons of your choice of cooking oil
2 pounds Beyond beef, or protein alternative
1 small onion finely diced
1 1/2 teaspoons minced garlic
28 ounce can diced tomatoes do not drain
3- 8-ounce cans tomato sauce
3/4 cup vegetable broth or miso broth 
2 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons paprika
2 teaspoons cocoa powder
1 teaspoon granulated sugar
1 1/2 teaspoons kosher salt
3/4 teaspoon ground pepper
15-ounce can kidney beans drained and rinsed
15-ounce can pinto beans drained and rinsedInstructions
Turn your pressure cooker to “saute.” Add the oil to the pot. Add the protein and cook until browned, breaking up the with a spatula as you stir. Add the onion and cook for 3 more minutes or until softened. Add the garlic, tomatoes, tomato sauce, broth, spices, seasonings, and beans to the pot. Turn the pressure cooker to the “soup/stew” setting and place the lid on the pot. Cook for 20 minutes. Release the pressure either manually or allow it to release naturally.
Serve with cornbread, chives, cheese, or a dollop of plain Greek yogurt. I even snuck in 1/2 cup of pureed pumpkin 🙂
Enjoy!
KD

Turkey & Brown Rice Chili

Happy December! Chili is such a popular staple food this season and we found this recipe just in time. While it cooks you have time to throw together a green, veggie salad to complete this hearty winter meal.

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound uncooked ground turkey breast
  • 2½ cups coarsely chopped red and/or green bell peppers (2 large)
  • 1 cup chopped onion (1 large)
  • ½ cup chopped celery (1 stalk)
  • 2 cloves garlic, minced
  • 2 (14.5 ounce) cans 50%-less-sodium beef broth
  • 1 (15 ounce) can no-salt-added red kidney beans, rinsed and drained
  • 3 tablespoons no-salt-added tomato paste
  • 2 tablespoons packed brown sugar
  • 1 tablespoon chili powder
  • 2 teaspoons finely chopped canned chipotle chile peppers in adobo sauce
  • 1 teaspoon ground cumin
  • 2 cups cooked brown rice
  • Grated Cheddar cheese (optional)

Directions:

  1. Heat oil in a large saucepan over medium-high heat. Add turkey, bell peppers, onion, celery and garlic; cook until meat is brown, using a wooden spoon to break up meat as it cooks. Drain, if needed.
  2. Stir broth, kidney beans, tomatoes, tomato paste, brown sugar, chili powder, chile peppers and cumin into meat mixture in large saucepan. Bring to boiling; reduce heat. Simmer, covered, 45 minutes. Stir in brown rice. Cook, uncovered, 10 to 15 minutes more or until desired consistency. If desired, sprinkle individual servings with Cheddar cheese.

This recipe is from Diabetic Living Magazine* Picture from eatingwell.com*

Nutrition Information – Serving size: 1½ cup – Per serving: 306 calories; 4 g fat(1 g sat); 9 g fiber; 40 g carbohydrates; 27 g protein; 36 mcg folate; 37 mg cholesterol; 11 g sugars; 2,219 IU vitamin A; 72 mg vitamin C; 56 mg calcium; 3 mg iron; 346 mg sodium; 323 mg potassium Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (44% dv) Carbohydrate Servings: 2½ – Exchanges: 2 starch, 1 lean protein, 1 vegetable