Prep and Cook Time: 40 minutes

Makes about 6 cups or more

Legumes [beans, peas, lentils] and greens [like chard, kale, or broccoli], are the foundations of our healing and energizing nutrition. Beans are fiber, complex carb and protein powerhouses! They contain calcium, folate, potassium, zinc, and no saturated fat. Legumes keep us fit; and they are critical in helping keep us from needing medical attention. Always keep “a pot of beans” in the fridge to accompany other vegetable dishes you prepare for your daily meals. Dr John

Ingredients

¾ large Onion [white, red, or yellow]- large diced

1 tsp minced Garlic (Optional) or 2 cloves garlic minced (Optional)

1 cup Red and/ or Orange Bell Pepper- large diced

½ dark large green Poblano Pepper

1 or 2 small Bok Choi- large diced

 2 cups- or other vegetables (like thin sliced parsnips, carrots, or chopped collard greens, or extra zucchini and Bok choi as examples)

1 small to to medium Zucchini- cut in half lengthwise and sliced

¾ tsp Paprika

Cardamon Seeds from 5 dry cardamon pods (suggested but Optional).

1 tsp Liquid Smoke [Optional]

Black Pepper- 10 turns of grinder (or 1/3 tsp)

2 tsp low sodium Soy Sauce or Braggs Aminos- or to taste

2 or more tsp Sambal Oelek, a Red Pepper Paste or favorite hot sauce (Optional or to taste)

1 tsp Vegan Worcestershire Sauce (or Coconut Aminos)

2 cups of your favorite  Bean(s) [ Pinto Beans, Black Beans, Black Eyed Peas, Kidney Beans, Adzuki Beans, or Mung Beans [or a purchased chili- bean  combination] (Choose beans with a similar cooking time- Check the “Food Preparation Help” file in Dr John’s Recipes folder for bean cooking times.

4 ¼ cups water (or Veggie Broth)

1 cup frozen corn

1 Tbsp Lemon Juice

1 tsp onion Powder

1 medium tomato- large diced

Instructions

1. Preheat Instant Pot type pressure cooker on the sauté setting and leave the lid off. Place ¼ cup water or veggie broth in pot.
2. Add onions and garlic and cook 2 to 3 minutes, stirring as you go.
3. Now add in the peppers, bok choi and zucchini, and other diced vegetable ingredients. [Do not add the tomatoes, corn, lemon juice yet]. Cook for 3 minutes and continue to stir. Add a splash of water or broth at any time to keep veggies from sticking.
4. Add the 2 cups of beans and 4 ¼ cups water or broth now along with all of the seasonings. Close and seal the pressure cooker. Turn it on; and set for the correct time for your bean combination [see “Food Preparation Help” folder  in Recipes for cooking time for beans.] For store bought dry “Chili Bean Combinations” usually take about 30 minutes to cook].
5. When the cooker has timed out turn off the cooker and do a “quick vent” . Do this carefully with a gloved hand to avoid a steam burn. Open the pot.
6. Drop in the tomatoes, corn, lemon juice; and stir ingredients. Reset the pressure cooker for 3 minutes.
7. After the pot has finished cooking you may then leave it on warming mode until you serve; or turn it off and reheat the chili later.
8. Serve now, or let pot cool and place beans in in the fridge for later. Refrigerate for up to a 7 days; or freeze your chili for up to 3 months.

Cook’s Note:

Spice: The spice amounts listed are estimations. Add more if you like more flavor. You could add ½ tsp chili powder and/or cumin for variety and taste for example.