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Spicy Black Bean Chili has become a ‘regular’ in our diet since a few years ago. It’s made with staples in my pantry and is a good plant based main dish. It’s one of those fix-it-and-forget-it dishes that’s actually good for you.
Table of Contents
Nutrition information
Black beans are a good source of protein, folate and fiber. 1 cup of cooked black beans provides:
- 227 calories
- 15.2 gm protein
- 15 gm fiber
- 64% of RDI of folate
- 38% of RDI of manganese
- 30% of RDI of magnesium
- 28% of RDI of thiamine
- 20% of RDI of iron
- RDI=Reference Daily Intake
Health benefits of black beans
- Have a low glycemic index, so they are helpful in preventing blood sugar spikes and regulate blood sugar.
- Aid digestion
- Provide helpful antioxidants.
- Rich in fiber. A diet rich in fiber reduces the risk of chronic disease.
Ingredients for Spicy Black Bean Chili
- 1 pound dry black beans
- 1 medium sized onion chopped
- 2-3 tbsp oil
- 6-8 garlic cloves finely diced
- 1 tbsp cumin powder
- ½ tsp cayenne powder
- ½ tsp ground black pepper
- 1 ½ tsp salt or to taste
- 1 26 oz can diced or crushed tomatoes
- 1 ½ cups water
Instructions for making Spicy Black Bean Chili
Set the Instant pot on saute mode.
When it has heated up, add the oil and the chopped onions. Stir often.
When the onions are partially brown, add the garlic and stir.
When the garlic is partially brown, add the dry spices. Stir for a minute or so.
Add the beans, tomatoes and water.
Close the Instant pot and keep the vent closed.
Set the instant pot to 10 minutes at high pressure.
Let the pressure release naturally.
When the pressure has released, carefully open the pot and serve.
Accompaniments
- Optional garnish with chopped cilantro
- Sour cream or Greek yogurt
- Shredded cheddar or Mexican blend cheese
- Cornbread or crusty bread
Handy Hints
- For added fiber and flavor, you can add diced green or red bell pepper.
- Spice quantities can be adjusted to your taste.
- Keep dry black beans and canned tomatoes as staples in your pantry
- If you forgot to soak the beans overnight, you can increase the pressure time to 30 minutes or more. Alternatively, you can soak them for an hour in very hot/boiling water before cooking.
Share this recipe with someone who would enjoy it.
Check out my Low fat Turkey Chili recipe as well as other gluten free and plant-based recipes in the nutrition category of this blog.
Sources:
healthline.com
verywellfit.com
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“Journey to Health with Priya” provides general educational information on various topics on this website as a public service, which should not be construed as professional medical advice.
I don’t have an instapot but after this recipe, I’m thinking maybe I need one. Thank you for sharing at #omhgww.
Hey Clearissa, if you don’t have a pressure cooker, the instant pot is a great choice.
I love my InstantPot! It makes cooking beans so much easier :).
Sounds yum! I’ve not cooked chili before and always thought it took ages but your recipe is quite easy to follow and quick. Thanks for sharing
Thanks! Yes, this recipe esp. is very easy. In fact when I was preparing it to take pictures for the blog, I was struck with how easy and simple it is. Did you check my low fat turkey chili recipe?
Sounds like a good recipe, only I don’t notice the black beans in the ingredient list. How much do you use? Visiting you at A Themed Linkup 28 for Soup Recipes. Hope you and your readers enjoy my recipe for Heavenly, Hearty, Healthy Vegan Red Lentil Dal. Please let me know if you make it.
Oops! Thanks for letting me know. It’s corrected now. 1 pound
Craving all the comfort food as the cool temps roll in and this would be delicious with some tortilla chips or on top of a baked sweet potato!
Thank you for linking up with us and sharing.
Thanks Sarah. Yes, tortilla chips are good with this chili.
Hi Priya,
I will try this with Rajma. We don’t get the black beans here in India.
Thanks a lot !!
Priya. Was going to make chili today. Excited to find this recipe. I always use kidney beans. I do have black beans so will use black beans in place of kidney beans.
Enjoying your blog. Good job!
Thanks so much Theresa!