‘Warm me up’ South Indian Chili- vegan
Beloved Beans, are truly ignored super heroes of foods. They are shown to increase lifespan, protect from cancer, help with glucose control, lower cholesterol, and provide many more nutrients. For the nutrition content of different beans, please refer to https://beaninstitute.com/bean-nutrition-overview/
American dietary guidelines recommend 3 cups of legumes which incudes lentils and beans per week.
I always assumed that I was consuming plenty of legumes with my dal and occasional bean/ chick pea based recipes in a week, until I actually researched, calculated and realized that I am not close to the targeted intake.
Now, this is a bountiful of beans dish that can be cooked in under 20 min, for the whole family, plus you can use any vegetable sitting in your pantry or fridge waiting for it’s turn. Simple and I call it soulful.
So I just took handfuls of three kinds of beans I had, and decided to flavor it more on the lines of South Indian dal, which is always a hands down comfort food. Why did I do that? Two reasons- Main purpose was to tone down the bean taste for the kids to forget that it’s just a bowlful of cooked multiple variety of beans. Second reason is to avoid using canned tomato paste/ sauce that are normally used in traditional chili recipes.
And it worked definite magic at the kitchen table. This recipe is going to be a classic winter dish from now on in my home.
‘Warm me up’ South Indian Chili- vegan
Equipment
- instant pot
Ingredients
- 4 1/2 cups beans of your choice (I used black, red kidney, pinto mix ) about 3 cans total drained washed – see notes if using raw beans
- 2 tomatoes- chopped
- 3 bell peppers – colors of your choice – chopped
- 3/4 cup frozen corn
- 3/4 cup fresh or frozen green mango
- 1 1/2 cup chopped red onions
- 3 green chilies- chopped
- 3 garlic cloves-chopped
- 2 sprigs curry leaves
- 2 cups water
- 1 cup extra beans to add at the end
- 1/2 cup shredded coconut
- 1 Tsp oil
Spices
- 1 1/2 Tsp red chili powder
- 1 Tsp cumin powder
- 1 Tsp coriander powder
- 1/4 tsp turmeric
- 1 1/2 Tsp salt
- 1/2 Tsp black pepper
Instructions
If using raw beans
- Soak the beans of your choice atleast for 6 hours., in water standing about 1 inch above the beans. Then, place the soaked beans in instant pot and cook on high pressure for 10 min. Manually release the pressure and take the cooked beans into a bowl. If using a stove top pressure cooker, cook the beans till 3 whistles and turn off the stove. Take the cooked beans into a bowl.Whichever way you cook your beans, save 1 cup separately in a bowl to be added at the end.
Instant pot –
- Add little oil to the instant pot and on saute mode once hot, add the curry leaves. Then add chopped garlic. Once garlic aroma is emanating, add the chopped onions, green chilies. Let them saute for 2 min, then add the bell peppers and corn. Keep sautéing, and add the tomatoes, green mango pieces. Then add the spices-red chili powder, cumin, coriander powders, salt, black pepper. Mix well. Add the drained washed canned beans or cooked beans ( if used raw). Then add the water. Put the lid on, and pressure cook for 10min in instant pot. After the cycle is completed, manually release the pressure. Take a potato masher or immersion blender and mash the chili to your desired texture. Then add the extra beans that were set aside along with shredded coconut. Mix well and the spicy, tangy south Indian flavored chili is ready to be enjoyed.
- Top it with avocado, onions, cilantro, coconut cream, coconut flakes, broken appadam pieces…the possibilities are endless.
If using pressure cooker-
- The steps are same as above, but just cook the veggies/ beans after adding spices with whistle on till 2 whistles and let the cooker cool before opening it. Use a masher for desired consistency , add extra beans for texture and enjoy with added toppings.