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Prediabetes-Friendly 3-Bean Chili

RECIPE: Prediabetes-Friendly 3-Bean Chili (High Fiber)

You might know beans are your best friend when you have Prediabetes. But what can you make with beans? Chili of course! And beans have lots of protein too, so you don't have to have meat either! My Prediabetes-Friendly 3-Bean Chili is great for freezing for lunches or for supper when you're in a rush. I'm sure it will become a family favorite just like with my family. My daughter often begs for chili for supper she loves it so much!

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And after I walk you through the recipe below, I’ll tell you all the details about these 2 different ways to make my Prediabetes-Friendly 3-Bean Chili:

1. With Your Instant Pot: Simply soak your beans and then toss all your ingredients into the Instant Pot and wait 40 minutes!

2. On the Stove: This method uses precooked beans either from a can or beans you cooked earlier on the stove or in the slow cooker. This method takes about 45 minutes.

To learn more about how to cook beans check out my blog post – How To Cook Beans For Diabetics

RECIPE: Prediabetes-Friendly 3-Bean Chili

Makes: 10 servings

Instant Pot Cooking Time: 40 minutes (you do nothing)

Stovetop Cooking Time: 45 minutes

  • 3 cups dry beans soaked in water overnight. Or 6 cans of beans (save the bean-can water!) Pick 3 different kinds of beans. Kidney beans, chick peas, pinto beans, black beans and white beans work well. But use whatever you like!
  • 1 large onion chopped
  • 2 TBSP chili powder (this is NOT ground chilis, it is a mix of spices)
  • Optional: ground chilis/chili sauce to taste (if you like things hot, add it; if you don’t, leave it out!)
  • 1/2 tsp. dried oregano
  • 1/4 cup extra virgin olive oil
  • 2 large cans diced tomatoes (approx. 56 fluid ounces total)
  • 1 1/2 tsp. salt
  • Water to cover the beans/other ingredients.
  • Optional Veggies: 6 ribs celery chopped, 1 green/yellow/red sweet peppers chopped

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

Cooking Option #1: Instant Pot

Presoak the dry beans overnight. If you've never cooked beans before, you'll find dry beans in the bulk section of the grocery store or bagged in the rice section.

To learn more about cooking beans from scratch, click here.

Directions:

-Once you have rinsed your soaked beans add them to your Instant Pot.

-Lightly fry the onions in the olive oil so they get sort of see through (translucent). Add the garlic and fry for a few more minutes. Garlic can burn quite easily so don’t leave it unattended and don’t let the garlic get cooked so much it goes brown!

-Add the onions/garlic and the rest of the ingredients to your Instant Pot. Stir well. Add enough water so the ingredients are covered with about 1/2 inch of water. Stir well.

-Pop the lid on your Instant Pot and set the manual timer for 40 minutes. When the chili is done, stir well.

Instant Pot Chili

Cooking Option #2: Stovetop

-Lightly fry the onions in the olive oil so they get sort of see through (translucent). Add the garlic and fry for a few more minutes. Garlic can burn quite easily so don’t leave it unattended and don’t let the garlic get cooked so much it goes brown!

-Add the onions/garlic and the rest of the ingredients to a large pot.

-If you use canned beans, add 1/2 of the bean-can water. Your ingredients should be covered in liquid. If you didn't use canned beans but precooked beans instead, add enough water to cover the ingredients.

-Stir well.

-Bring your chili to a gentle boil and reduce to simmer on medium low for 45 minutes. Stir occasionally.

Serving Suggestions

Serve with brown rice (max 1/2 cup), or corn on the cob, or roasted baby potatoes, or my flax bread, or use to fill corn tortillas. Add a salad on the side.

Chili always tastes better with chopped avocado!

Avocado Chili

Warning! Canned Beans and Salt

Many brands of canned beans are LOADED with salt! Look for canned beans with less than 250 mg of sodium per can.

WestBrae Beans Low Salt

WestBrae Canned Beans

– Low Sodium

Get An Instant Pot

New to the Instant Pot world? There are hundreds of meals your Instant Pot can make for you!

Instant Pot

The Instant Pot is a self-contained pressure cooker/slow cooker in one. It is the perfect kitchen companion for busy people who want to eat healthy.

Want soup, stew or chili ready for dinner? Fill your Instant Pot in the morning and set the timer!

Want to cook a whole chicken or roast in a hurry? Let your Instant Pot do it for you! It only takes about 20 minutes!

Want to save money? Cook your beans from scratch in your Instant Pot and freeze for later!

Some of the ladies in our Healthy U Group even have 2 Instant Pots they love them so much!

We hope you love making my Prediabetes-Friendly 3- Bean Chili.

Interested In Other Blog Posts About Beans?

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About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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