Makes 12 servings. Per serving nutrition: 200 calories, 5 g. fat, 24 g. carbohydrates, 7 g. fiber and 420 mg. sodium.
Two hours prior to cooking, place beans in 4 quarts of water with 3 T. of salt and allow the beans to soak for at least two hours. After soaking, drain and rinse beans.
On the sauté setting of your electric multicooker or pressure cooker, heat oil in the bottom of the pot; brown ground beef. Rinse and prepare vegetables as directed. Stir in onion, bell pepper and garlic, sautéing until onion is soft, about two minutes. Add spices and stir until fragrant, about one minute. Stir in broth, diced tomatoes, tomato paste and beans. Pressure cook on high for about 20 minutes, and then allow a natural pressure release for 20 minutes, keeping the float valve closed and lid sealed. Release any remaining pressure by unlocking the release valve. Remove lid, opening away from you for safety. Cook chili on sauté setting until it thickens, stirring frequently, about five minutes. Serve with your choice of toppings.
Optional toppings: sour cream, shredded cheddar cheese, cilantro, chopped red onions, corn, diced avocado or tortilla chips
To aid in digestion, try soaking your beans overnight in the saltwater mixture. Certain non-digestible carbohydrates in beans, called oligosaccharides, are to blame for intestinal gas and stomach discomfort. The longer dry beans soak, the more those gas-producing carbohydrates are released into the soaking water.
Shaundra
