Satisfying, Spicy & Simple Black Bean Chili

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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.

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.

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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.