Pressure Cooked Summer Chili
Are you ready to cautiously re-introduce things like squash, beans, and tomatoes back into your diet? Now that the weather’s cooler, are you pining for a good chili? If you have been following a lectin free diet for at least 6 weeks and you are symptom free, you may be ready to expand your horizons with a pressure cooker. Also, if you are vegan or vegetarian, pressure cooking is the best way to get more plant-based protein in your diet while still avoiding most lectins.
Early fall is peak harvest time for what we think of as “summer” vegetables and fruits. Things like tomatoes and squash come in droves this time of year, and it’s a good time to can or make a light, early fall chili. I’ve shown you how to peel and deseed tomatoes in this post. Unless you’d like to eat them plain (I wouldn’t hold it against you), I have a dirt simple and delicious recipe for the pressure cooker that combines peeled and deseeded summer squash and tomatoes with chicken and white beans.
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What You Need
Pressure Cooker
You need a pressure cooker for this recipe. You could make it on the stovetop, but it will take 5 times longer to destroy the lectin content, and it won’t do as good a job as a pressure cooker, as referenced in this study.
The model I purchased for my home kitchen–and the one I absolutely recommend–is this Instant Pot model. It’s the #1 selling kitchen item on Amazon, it’s available through Prime, and it has the best reviews. There is a lesser expensive, equally as popular model that would work just as well for this particular recipe, which can also be purchased through Amazon Prime.
Tomatoes and Summer Squash
Buy ripe and buy local. If the tomatoes are white inside, they were not picked ripe. To learn how to peel and deseed your tomatoes, read my post here.
Simplest Early Fall Chili Recipe
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 yellow squashes, peeled, deseeded, and chopped
- 4 large ripe picked ripe tomatoes, peeled, deseeded, and chopped
- sea salt and black pepper
- 2 15.5-ounce cans organic cannellini beans, rinsed
- 12 ounces cooked pastured chicken meat, shredded (optional)
- chopped fresh flat-leaf parsley and organic crusty sourdough for serving (optional)
- COMBINE oil, onions, squash, tomatoes, beans, 3/4 teaspoon salt, and 1/4 teaspoon pepper in the Instant Pot.
- CHOOSE the Bean/Chili pressure cooking program or manually pressure cook for 10 minutes. Use the natural pressure release method, and stir in the chicken to heat through, if using.
- SERVE topped with parsley and crusty sourdough, if desired.
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Early Fall Chili
Dirt simple pressure cooked chili recipe with peeled and deseeded tomatoes and squash, chicken, and white beans. Serve with parsley and a crusty organic sourdough, if desired. Plant Paradox, Phase compliant.
- 2 tablespoons olive oil
- 1 medium onion (chopped)
- 2 yellow squashes (peeled, deseeded, chopped)
- 4 large red ripe tomatoes (peeled, deseeded, chopped)
- sea salt
- black pepper
- 2 15.5 ounce cans organic cannellini beans (rinsed)
- 12 ounces cooked pastured chicken meat (shredded (optional))
- parsley (for serving)
- organic sourdough bread (for serving (optional))
-
COMBINE oil, onions, squash, tomatoes, beans, 3/4 teaspoon salt, and 1/4 teaspoon pepper in the Instant Pot.
-
CHOOSE the Bean/Chili pressure cooking program or manually pressure cook for 10 minutes. Use the natural release method, and stir in the chicken to heat through, if using.
-
SERVE topped with parsley and crusty organic sourdough bread, if desired.
This recipe is only for those who are ready to reintroduce certain items into a lectin free diet. There is no way to destroy 100% of the lectin content in things like tomatoes, squash, and beans. Studies show that pressure cooking for 3 minutes makes 93.9% of in vitro proteins in certain legumes digestible. A recipe like this should be limited to once per week.
