This post is from contributing writer Mary Voogt of Just Take A Bite.
My family LOVES chili. I never have to worry about picky eating on chili night. It used to be a staple on our menu.
Until we had to work around a multitude of allergies (including tomatoes, peppers, onions, garlic and beans).
Then it became a once in a while meal for part of the family. I am the queen of substitutions, but you can only take out so many chili components and still call it chili.
A Year of Blessing
It was just a year ago that we were drowning in food restrictions (my son had just been given an epi-pen and a nut allergy diagnosis – you can read about it here) and baby stepping our way through healing. I am so thankful that we are now making great progress! Even my youngest that literally got to the point of eating nothing (you can read about it here) has expanded her diet a LOT. It is truly a blessing from God.
We recently added beans back into everyone’s diet…which meant a lot of fun experimenting again. It coincided with my rookie experiments with the Instant Pot (like these sweet and sour meatballs). And also was conveniently right when Katie shared how to cook beans so quickly in the IP!
Chili is Back! Allergy Friendly Chili
We’re still on the healing journey. And tomatoes, garlic and onion are still out. But we can now eat chili!
I made this nightshade free Instant Pot chili so that my whole family could finally enjoy chili night again. You get the flavors of chili without some of the common irritants.
No More Waiting…Instant Pot Convenience
Probably the best part about this chili is how quickly it comes together. Brown the meat on the stove (or right in the Instant Pot…even if it’s frozen!), then dump the rest of the ingredients in the pot. In about an hour you have a hearty chili with perfectly cooked beans. No soaking. No waiting. No prepping a day in advance.
I used pinto beans since they are a bit easier on the tummy than traditional kidney or black beans. But you can use whatever kind your family likes. A white or northern bean would be great too as they are very gentle. Simply follow Katie’s Instant Pot bean guide to adjust cook time to match the beans.
A quick chili in the Instant that is free of nightshades.
- 1 lb. grassfed ground beef
- 2 cups cooked pumpkin or squash
- 3 cups beef broth (chicken or turkey will work too)
- 1 cup water
- 1 cup dry pinto beans
- 1 cup diced carrots
- 1 tsp. desiccated liver
- salt to taste
- seasoning of choice (onion powder, garlic powder, basil, cumin)
- 1 cup frozen corn kernels (optional)
- Add the liver and some salt to the meat. Brown in a pan on the stove or in the instant pot on the sautee setting.
- Rinse the beans.
- Add the cooked meat, beans, pumpkin, broth, water, carrots and seasoning to the Instant Pot.
- Turn to the beans/chili setting for 30 minutes.
- Allow the Instant Pot to do a natural release.
- Stir in the corn.
- Serve plain or topped with cheese, sour cream and avocado.
You can use any kind of bean you like. Follow Katie’s bean chart and adjust the cook time to match the beans.
To make this chili AIP friendly simply swap the beans for more veggies like chopped zucchini or cauliflower. Add them after the chili is cooked so they don’t turn mushy. Simply turn on the sautee setting for a few minutes so they aren’t raw.
Trouble Getting Healthy Food on the Table Every Day?
Enter Real Plans
Real Plans is an online meal planning software & app that is probably smarter than I am.
It works with all food restrictions to help families find the perfect meal, generate a shopping list, scale it up if needed, and you’re totally in control. Use your own fav recipes, skip a suggestion and tell Real Plans all the foods you don’t like/can’t eat, and it will still do half the work of meal planning (or more) for you.
Real Plans takes the stress out of meal planning and puts the nourishing food BACK on your table. There’s a plan for every diet type, including GAPS, Paleo, AIP, Whole30, vegetarian and more!
Make it Count – Nutrient Dense Chili
If you’re like me you try to squeeze every bit of nourishment into your family’s meals. This chili is no exception. I add desiccated liver to the beef for an extra boost of vitamins. Plus a healthy dose of pumpkin (or squash) and three full cups of broth.
And in case you’re wondering, no, kids do not mind all the added good stuff. My five year old’s comment upon tasting his chili: “Any time you want me to eat well, make this!!” That says it all.
Chili Year Round
Since I live in Michigan I know this cold, winter weather is probably still going to be around for a little while yet (much to my extreme dismay…nobody told me how cold old farmhouses are before we moved!). We seem to go right from winter to summer here. So I’m keeping chili on the menu for a while. And even if it starts to get warm I can make chili in the Instant Pot without heating my kitchen. I’ll take chili year round!
The next time you are in the mood for chili don’t let time or a nightshade free diet limit you! Get this chili out of the Instant Pot in about an hour start to finish.
Other Instant Pot Recipes:
- Paleo & Whole30 BBQ Chicken
- Gluten-free Chipotle Beef (chuck roast or stew beef)
- Pulled Beef BBQ (with a chuck roast)
- Pressure Cooker Mexican Lentils and Rice (chicken or vegetarian)
- Whoe30 BBQ Boneless Pork Ribs
- Fast Smoky Mexican Chicken Soup
- Curried Lemon Coconut Chicken
- Quick Cauliflower Rice in the Instant Pot
- Italian Lentil One-pot Dinner
- Apple Cranberry Steel Cut Oats
- 10 Easy Instant Pot Recipes Even my Husband Can Make
She runs the most incredible online cooking classes with a total of 11 different topics and usually 2 dozen classes per topic. Check out the pressure cooking modules HERE – I guarantee you’ll be impressed.
And if you tackle the other classes, like sourdough, cultured dairy, or einkorn baking (they’re all included in the same membership), you might see a teacher you recognize, cough, cough.