1 tsp
olive oil
2
small green peppers chopped
1
medium onion chopped
2
cloves garlic chopped
¼ tsp
kosher salt
1 ½ tbsp
chile powder
1 tbsp
cumin
½ tsp
paprika
3 tbsp
jarred jalapeno slices with marinade
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.
Note: the recipe is considered a low sodium, phosphorus and potassium choice when chicken is included.
- Calories: 115 KCal
- Protein: 6 g
- Carbohydrates: 20 g
- Fibre: 4 g
- Total Fat: 1 g
- Sodium: 218 mg
- Phosphorus: 129 mg
- Potassium: 595 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
