The Nutritional Powerhouse: Exploring the Benefits of Beans and a Hearty 15-Bean Instant Pot Chili Recipe

Beans have been a staple in human diets for centuries, and for a good reason. These humble legumes are packed with essential nutrients and offer a wide range of health benefits. From promoting heart health to aiding in weight management, beans are a versatile and cost-effective ingredient that can elevate your meals. Let’s explore the numerous benefits of beans as I walk you through a delicious and nutritious 15-Bean Instant Pot Chili recipe.

The Many Benefits of Beans

1. Rich in Fiber: Beans are an excellent source of dietary fiber, which aids digestion, promotes a feeling of fullness, and helps stabilize blood sugar levels. A diet high in fiber is associated with reduced risk factors for heart disease and diabetes.
2. Protein Powerhouse: Beans are a great source of plant-based protein, making them an ideal choice for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall body function.
3. Nutrient-Rich: Beans are packed with essential nutrients like iron, potassium, magnesium, and folate. These nutrients contribute to various bodily functions, including oxygen transport, nerve function, and overall health.
4. Low in Fat: Most beans are naturally low in fat, making them a heart-healthy food choice. They can help reduce the risk of heart disease by lowering bad cholesterol levels.
5. Weight Management: The combination of fiber and protein in beans can help control appetite and support weight management. Including beans in your diet may help you feel full longer and reduce overeating.
6. Blood Sugar Control: The complex carbohydrates found in beans release glucose slowly, preventing rapid spikes in blood sugar levels. This is particularly beneficial for individuals with diabetes.
7. Cancer Prevention: Some studies suggest that beans may have cancer-fighting properties due to their rich content of antioxidants and phytochemicals.
8. Digestive Health: The fiber in beans supports a healthy gut by promoting the growth of beneficial gut bacteria and preventing constipation.

Now that we’ve established the myriad of benefits beans have to offer, let’s put these nutritional powerhouses to use with a scrumptious 15-Bean Instant Pot Chili recipe.

15 Bean Instant Pot Chili

Here’s my delicious plant-based 15-bean chili recipe that you can make in your Instant Pot:

Ingredients:

• 1 1/2 cups dried 15-bean mix (make sure to soak them overnight, and then drain and rinse)
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 jalapeño pepper, seeded and minced (adjust to your desired spice level)
• 1 can (15 oz) diced tomatoes
• 1 can (6 oz) tomato paste
• 4 cups vegetable broth
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• Salt and pepper to taste
• 1 cup frozen corn kernels
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• Juice of 1 lime
• Fresh cilantro, chopped (for garnish)
• Avocado slices (for garnish)
• Vegan sour cream (optional, for garnish)

Instructions:

• Sauté the Vegetables:
  a. Turn on the Instant Pot to the “Sauté” mode. Add a bit of water or vegetable broth to prevent sticking, then add the chopped onion, garlic, red bell pepper, green bell pepper, and jalapeño. Sauté for 5-7 minutes, or until the vegetables begin to soften.
• Add Tomatoes and Spices:
  a. Add the diced tomatoes, tomato paste, chili powder, cumin, smoked paprika, oregano, salt, and pepper to the Instant Pot. Stir well to combine the ingredients.
• Pressure Cook:
  a. Add the soaked and drained 15-bean mix to the Instant Pot, along with the vegetable broth. Stir to combine everything.
  b. Close the Instant Pot lid and set it to “Manual” or “Pressure Cook” mode on high pressure for 25 minutes.
• Natural Release and Final Steps:
  a. Once the cooking time is complete, allow the pressure to release naturally for about 10 minutes, then carefully do a quick release of any remaining pressure.
  b. Open the Instant Pot and stir in the frozen corn, black beans, kidney beans, and lime juice.
  c. Close the lid again, without sealing it, and let the chili sit for an additional 5-10 minutes to heat the corn and beans through.
• Serve:
  a. Ladle the plant-based 15-bean chili into bowls.
  b. Garnish with fresh cilantro, avocado slices, and a dollop of vegan sour cream, if desired.
• Enjoy!
  a. Serve your delicious, hearty chili hot and enjoy this comforting plant-based meal!

This Instant Pot plant-based 15-bean chili is packed with protein, fiber, and flavor, making it a satisfying and wholesome dish for any day of the week. I like to serve this with my Molasses Cornbread.

Also try this quick easy and healthy Pantry Chili Recipe.

Link to Instant Pot on Amazon