VIDEO: Red Bean and Turkey Chili
When Instant Pot asked me to come up with two recipes to promote their new pressure cooker model this year, I wanted to make a popular recipe with a healthy twist. But, healthy should not mean use a gazillion ingredients that require a ton of prep and result in something so light that you’re hungry again just an hour after eating it.
This chili is light on the fat but heavy on the flavor and satisfaction because although we use a very lean meat it’s paired with very flavorful beans (not the usual white beans). Three ingredients do double-duty as we add cumin two ways, reinforce the chopped tomatoes with tomato paste, and add two different kinds of “peppers” to give this chili a mix of heat. The added beauty of this recipe is that in the time it takes for the beans to be cooked the turkey breast meat is tender enough to break-up into beautiful strands.
Here’s is the video I did with Instant Pot to show you how to make this recipe:
|Pressure Cooker||Accessories||Pr. Cook Time||Pr. Level||Open|
|6 L or larger||none||20-25 min.||High(2)||10-Minute Natural|
- Serves: 4-6
- Serving size: ⅙th
- Calories: 323.5
- TOTAL Fat: 6.8g
- Saturated fat: 1.7g
- TOTAL Carbs: 19.6g
- Sugar Carbs: 1.5g
- Sodium: 599.4mg
- Fiber Carbs: 6.5g
- Protein: 44.4g
- Cholesterol: 86.3
- 1 tablespoon olive oil
- ½ turkey breast (about 1½ - 2 pounds or750g - 1k), sliced into 1" pieces
- 1 medium red onion, chopped
- 1 medium green bell pepper, chopped
- 1 teaspoon cumin seeds
- ½ teaspoon hot red pepper flakes
- 2 sprigs of fresh thyme
- 2 cups (340g) dry red kidney beans (also known as Cranberry Beans), soaked or quick-soaked
- 2 tablespoons tomato paste
- 1 cup chopped tomatoes
- 2 cups salt-free homade stock or bone broth
- 1½ teaspoons salt (do not add salt if using commercial stock)
- ½ teaspoon white pepper
- 1 teaspoon cumin powder
- Parsley or fresh coriander for garnish (optional)
- In the pre-heated pressure cooker add oil and brown the turkey pieces on two sides - working in batches if needed (about 5 to 10 minutes).
- Remove the turkey pieces and set aside, in the empty pressure cooker add the onion and green pepper. Saute' stirring infrequently until the onions have softened (about 3 minutes).
- Toss in the cumin and red pepper flakes and saute' for another 30 seconds.
- Next, add the browned turkey, thyme sprigs, beans, tomato paste, chopped tomatoes and stock and stir well.
- Close and lock the lid of the pressure cooker.
- For electric pressure cookers: Cook for 25 minutes at high pressure.
For stove top pressure cookers: Turn the heat up to high and when the cooker indicates it has reached high pressure, lower to the heat to maintain it and begin counting 20 minutes pressure cooking time.
- When time is up, open the cooker by releasing the pressure very slowly. If the pressure release speed cannot be regulated by your cooker's valve, simply release pressure in short bursts. If anything other than steam comes out of the valve, stop and count to 10 before releasing the pressure slowly (or in small bursts), again.
- Mix-in the salt, white pepper and cumin powder and simmer uncovered, stirring occasionally until the desired consistency is reached (about 5 minutes).
- While the contents are simmering, use the spoon/spatula to fish out the pieces of turkey and press them against the side of the cooker to break them up a little.
- Portion and sprinkle with garnish before serving.