Black Bean Chili, Diabetic Friendly Recipe

Diabetic friendly recipe is easy to make and filling

It’s also cheap to make and fast with a pressure cooker

 

Diabetic friendly recipe image.We made this delicious diabetic friendly recipe for vegetarian chili last week. This version uses a  pressure cooker method, but you can adapt this recipe to a crockpot or the stove top.  Whatever works for you, this makes for a good meal.

I like the pressure cooker because I can come home, put every thing into it and cook away.  I don’t soak the beans, although that would shorten the cooking time.

In about 35 minutes, it’s cooked  and ready to serve, once the cooker cools down.

I got this recipe from Dr. McDougall’s website and this recipe is credited to Sabrina Nelson.  Whoever should get credit for it, it’s a keeper of a recipe for us.

 

 

Preparation Time: 15 minutes
Cooking Time: variable
Servings: 6-8

Ingredients:

2 cups dried black beans (or drained pre-soaked dried beans)
1-2 onions, coarsely chopped
1-2 teaspoons minced garlic
1 large red bell pepper, seeded and chopped
2 celery stalks, chopped
1-2 carrots, chopped
1-2 dried chipotle peppers, seeded and chopped
2 tablespoons chili powder
1 28 ounce can diced fire roasted tomatoes
1 32 ounce carton vegetable broth
½ cup dried TVP (textured vegetable protein)

2 tablespoons of vegetable oil (use if cooking unsoaked beans)

2 cups frozen corn (optional)

Instructions:

First, if you are using a pressure cooker, follow check your cookers instructions.  That can vary among different manufacturers.

Beans:  Several options for preparation.  Soak beans overnight, quick soak (bring to a boil, cook for 2 minutes, rest for 1 hour) OR do not soak (I used this method and it worked just fine.  Add the 2 tablespoons of vegetable oil to prevent beans from foaming and possibly clogging  cooker’s the pressure release valve .

Place the onions and garlic in the pot with a small amount of water and cook until softened.  Add bell pepper, celery and carrots and cook a few minutes longer.  Add the remaining ingredients except corn.  If using unsoaked beans, add the oil.    Bring to pressure and cook cook for 30 to 35 minutes for unsoaked beans, about 15 minutes for soaked beans.  (Times will vary among different cookers.)

Use either natural pressure release or the pressure release valve, whatever method is recommended by your cooker’s instructions.  I used the natural release method.

Add corn if desired and wait a few minutes for the corn to cook in the hot chili.   This is what I did.

Serve with some lime wedges, corn chips, grated cheese or sour cream if desired.

This diabetic friendly recipe is great on a fall day, warm and comforting.

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Black Bean Chili, Diabetic Friendly Recipe was last modified: November 6th, 2012 by Dave LeBlanc
Posted in Diabetes diets, diabetic nutrition, type 2 diabetes nutrition and tagged , , .

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