Instant Pot Mediterranean Chili

Let the Instant Pot do all the work with this easy plant-based chili. Toothsome butter beans offer fiber and protein, while and the sun dried tomatoes, garlic, kalamata olives, and herbs sweep you away to the sunny Mediterranean. Serve with your grain of choice to guarantee leftovers for the next day and pepperoncini peppers for garnish. Vegan, oil-free, gluten-free, high-fiber, and low-fat.

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Instant Pot Mediterranean Chilihttps://youtu.be/4Iip98inQUoLet the Instant Pot do all the work with this easy plant-based chili. Toothsome butter beans offer fiber and protein, while and the sun dried tomatoes, garlic, kalamata olives, and herbs sweep you away to the sunny Mediterranean. Serve with your grain of choice to guarantee leftovers for the next day and pepperoncini peppers for garnish. Vegan, oil-free, gluten-free, high-fiber, and low-fat.

Instant Pot Mediterranean Chili

Yield: 4

Author: Courtney Crary- Not Like Mama

Prep time: 10 MCook time: 30 MTotal time: 40 M

Let the Instant Pot do all the work with this easy plant-based chili. Toothsome butter beans offer fiber and protein, while and the sun dried tomatoes, garlic, kalamata olives, and herbs sweep you away to the sunny Mediterranean. Serve with your grain of choice to guarantee leftovers for the next day and pepperoncini peppers for garnish. Vegan, oil-free, gluten-free, high-fiber, and low-fat.

Ingredients:

2 cups dried butter beans, soaked overnight (or 4 15oz cans, drained and rinsed)
1 large white onion, diced
1 cup sun dried tomatoes (not packed in oil), chopped
1 roasted bell pepper, chopped
6 large kale leaves, chopped
8-10 cloves garlic, minced
½ cup kalamata olives, coined
32 oz vegetable broth, low sodium
1 cup water
1 Tbsp dried rosemary
1 tsp dried thyme
2 bay leaves
1 tsp garlic powder
½ tsp oregano
1 ½ tsp paprika
1 Tbsp balsamic vinegar

Instructions:

Turn the Instant Pot on the “Saute, medium” setting and allow to heat.
To the pot, add a splash of water (about ¼ cup) and the diced onion. Cook until translucent, stirring frequently.
Add the garlic and cook until fragrant, stirring frequently.
Add a splash of vegetable broth to the pot and deglaze, scraping up any bits that have gotten stuck to the bottom. Add more vegetable broth as needed.
Next, add the sun dried tomatoes, rosemary, thyme, garlic powder, oregano, and paprika. Stir frequently for about 30 seconds.
Using another splash or two of vegetable broth to deglaze the pan once more.
Add the soaked (or canned) butter beans, red chili flakes, bay leaves, the rest of the vegetable broth, and 1 cup of water.
Pressure cook on high for 4 minutes, then use a natural release for 5 minutes before carefully releasing the pressure.
Stir in the coined olives, chopped bell pepper, and kale. Seal the lid back on the Instant Pot and leave for roughly 3 minutes (to allow the heat to soften the kale).
Add the balsamic vinegar and stir to combine.
Serve with your favorite grain and a few garnishes. I serve mine with quinoa, garnished with sliced pepperoncinis and a bit of fresh basil. Enjoy!

Calories

492.73

Fat (grams)

6.75

Sat. Fat (grams)

1.04

Carbs (grams)

89.31

Fiber (grams)

25.09

Net carbs

64.22

Sugar (grams)

20.10

Protein (grams)

26.67

Sodium (milligrams)

330.59

Cholesterol (grams)

0.00

Based on a serving size of 2 1/4 cups per serving

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About this Chili:

This chili tastes a little bit like pizza. And I don’t hate that.

This recipe came about thanks to my obsession with butter beans. They are the bomb. They’re big suckers and they pack a lot of flavor. Like all beans, they’re low in fat, high in protein and soluble fibre (a triple whammy- take THAT chicken breast). They’re my favorite bean. But there aren’t many recipes out there that take advantage of this often overlooked legume. So, I stepped in to get them off the bench and into the game. What better way to do that than a chili recipe?

As someone who is trying to reduce my waste, I use dried butter beans. Yes, that means I must remember to soak the beans (and occasionally forget, throwing a wrench in my dinner plans) BUT in addition to the moral superiority I get to enjoy, I prefer the taste and texture. If you aren’t down with the extra step of soaking, you can buy 4 15oz cans of butter beans and it will still be delicious. Just remember to recycle those cans.

Despite the several steps included in the recipe, it’s very straight forward. Saute in the Instant Pot, deglaze, pressure cook, stir in final ingredients, eat. Done.

RECIPE NOTES

Deglazing, is an important step that I wanted to emphasize. Since we aren’t using oil, the garlic and onion will stick a bit to the bottom of the pot. Those stuck-on bits carry a lot of flavor! If we were to pressure cook without deglazing, that wallop of savory goodness could remain stuck to the bottom of the pot instead of on your spoon. To deglaze, just add about ¼ cup of liquid to the pot. For this recipe, we use vegetable broth. But you could use wine or water. The steam created will help to loosen the stuck-on bits so you can scrape them up. You’re done when you don’t see any more food stuck to the bottom of the pot as you stir. It’s very easy, takes less than a minute, and the reward is extra delicious food.
To increase the number of servings I can get from this meal and add a bit of textural interest, I serve it with quinoa (because I always have some on hand). You could use farro, brown rice, kamut, or whichever whole grain you prefer.
Garnish it with all things mediterranean- more olives, pepperoncinis, basil, parsley, whatever!
In case you haven’t jumped on the Instant Pot bandwagon yet, never fear! There’s still a way for you to enjoy this creation with an Instant Pot. Instead of sautéing in the Instant Pot, use a stock pot over medium heat on the stove. Follow the directions until it’s time to pressure cook. Once you’ve stirred in the broth and water, turn the heat up to medium high and bring the mixture to a boil, stirring occasionally. Then turn the heat down to a simmer and cover the pot. Simmer until the beans have softened (if using beans that you soaked overnight), or for about 40 minutes. Follow the rest of the directions and eat!
One last thing: this chili was plenty salty for my taste, as there’s sodium in the sun-dried tomatoes, olives, and a bit in the veggie broth. Feel free to add salt if you think it needs some.