This humble three-bean chili recipe packs mighty flavor. A quick and easy pressure cooker three-bean chili made with navy beans, pinto beans, and black beans. It’s a warming and highly nutritious meal that is loaded with yummy goodness. Beans are among the most versatile and commonly eaten foods throughout the world, and there are many varieties to choose from. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly. Generally, they provide at least a little of every nutrient that you need. Beans provide protein, fiber, folate, iron, potassium, and magnesium while containing little or no total fat, trans-fat, sodium, and cholesterol. I used dried beans in this bean recipe which I soaked overnight in water. Also, for extra protein and texture I added plant-based ground be’f . If you are looking for tasty bean recipe,then look no further this simple plant-based meal could be for you.
Benefits of soaking dried beans
- Soaking your beans helps them cook faster and more evenly, and it can also make them easier to digest.
- Beans and other legumes are often soaked in water overnight to improve their nutritional value.
- Soaking has been found to decrease phytate, protease inhibitors, lectins, tannins, and calcium oxalate.
- 1/2 cup Black beans
- 1/2 cup Pinto beans
- ¼ cup Navy beans
- 1 cup plant-based ground be’f
- 1 yellow onion (chopped)
- 3 cloves garlic (minced)
- 1 tsp cumin
- 2 tbsp chili powder
- 2 tbsp Worcestershire sauce
- 1 cup tomato paste
- 4 tomatoes (chopped)
- 2 cup quinoa
- 2 cups vegetable stock
- 2 avocados
- 2 cup sweetcorn
How to make 3-Bean Chili
1.Soak dried beans overnight with water in a large glass bowl overnight.
2.Drain the water from the beans and add to the pressure cooker.
3.Add the chopped yellow onion, tomatoes, and garlic.
4.Now combine the seasoning and spices: cumin, chili powder, Worchester sauce, tomato paste, and 2 cups of vegetable stock.
5.Add the meatless ground beef (or ground beef, chicken, or turkey if you prefer).
6.Mix gently so that the ingredients are well combined.
7.Add water if required.
8.To cook dried bean quickly cook in a pressure cooker on a high setting for 30 minutes and natural release.
9.In the meantime, cook quinoa according to package instructions and heat up sweetcorn.
10.Half an avocado and slice.
11.Ladle the cooked three-bean chili onto a plate. Layer on half a sliced avocado, quinoa, and sweetcorn.