1 teaspoon olive oil
2 small green peppers chopped
1 medium onion chopped
2 cloves garlic chopped
¼ teaspoon kosher salt
1 ½ tablespoons chile powder
1 tablespoon cumin
½ teaspoon paprika
3 tablespoons jarred jalapeno slices with marinade
1-15 ounce (443 ml) can low-sodium diced tomatoes
1 cup low-sodium chicken stock
3 cups water
1 cup Bob’s Red Mill 13 bean dried soup mix or 1 cup of other dried beans
Fresh cilantro leaves
Fresh jalapeno sliced
- Add salt, chile powder, cumin and paprika. Cook 1-2 minutes until the spices become fragrant.
- Add tomatoes, chicken stock, water, jalapeno slices with juice, dried beans. Stir well.
- Close and seal Instant Pot and set to pressure cook for 60 minutes. Once finished, allow to naturally release for 10 minutes and then manually release the pressure.
- Serve in individual bowls and top with jalapeno and cilantro if desired.
For a non-vegan version add 1-pound (453 g) boneless, skinless chicken breast at step 2. When the pressure has been released, remove chicken breasts and shred with a fork. Return meat to pot.
Nutrient Analysis with chicken – 266 g serving
Calories – 200 kcal
Protein – 20 g
Carbohydrates – 23.5g
Fiber – 11.3
Fat – 2.9
Sodium – 224.3 mg
Potassium – 400.27 mg
Phosphorus – 147.74 mg
Note: the recipe is considered a low sodium, phosphorus and potassium choice when chicken is included.
- Calories: 132 KCal
- Protein: 7.3 g
- Carbohydrates: 23.5 g
- Fibre: 11.3 g
- Total Fat: 1.4 g
- Sodium: 198.8 mg
- Phosphorus: 27.13 mg
- Potassium: 211.15 mg
Servings per recipe: 8
Serving size: 210 g
1.4 protein choice
2.1 carb choice
1 vegetable choice
With Chicken:
3 protein choices
1.5 carb choice
1 vegetable choice
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
