This rich and flavorful ground beef chili can be made in either an Instant Pot or slow cooker. The recipe follows the specific carbohydrate diet (SCD) and is gluten free, grain free, dairy free, soy free, and added sugar free.
Chili is such a fall and winter staple in my house. It's easy to make, full of protein, and is always a hit with the kiddos!
The SCD chili can be left in the slow cooker to simmer all day or, if you're running short on time, can be cooked in the Instant Pot in around an hour!
How do I prepare the red kidney beans?
If you are not following the SCD diet, then feel free to use canned kidney beans that have been drained and rinsed.
If you are following the SCD diet the dried beans need to be soaked for 24 hours. This allows the beans to cook faster and it's easier on your digestion.
Begin by picking out any debris or shriveled beans, then place the beans in a bowl large enough for the beans to expand while soaking.
Fill the bowl with water, making sure the beans are covered with an additional 2 to 3 inches of water.
Cover the bowl with plastic wrap and leave the beans to soak on the counter.
Drain the beans, rinse them really well, and drain again. They're now ready to add to the chili!
Due to a lectin called phytohemagglutinin (PHA), eating raw or undercooked kidney beans can lead to food poisoning. Always be sure your kidney beans are soft and fully cooked before consuming.
Red Kidney Beans - Use 1 cup for dried beans or 26 ounces for canned.
Chopped Tomatoes and Strained Tomatoes - I always use Pomi Chopped Tomatoes and Pomi Strained Tomatoes but fresh tomatoes can also be used.
Instant Pot directions
Press the Saute button on the Instant Pot and cook the ground beef, breaking it up into small pieces, until browned (photo 1). Drain any fat from the pot and return to the heat.
Add the onions, peppers, and garlic to the pot and cook for 3 to 5 minutes until just tender (photo 2). Press Cancel on the Instant Pot to turn it off for now.
Stir the seasonings, minus the salt, into the meat mixture then add the prepared beans, chopped tomatoes, strained tomatoes, and water (photos 3 and 4).
Give the chili a good stir then secure the top on the Instant Pot and make sure the vent is closed.
Press Pressure Cook and set the time for 40 minutes. When the cycle is complete press Cancel and allow the pressure to release naturally for 10 minutes before doing a quick release.
Check the beans to make sure they are tender. If not, you can pressure cook the chili an additional 10 to 20 minutes until the are.
Add the salt to the chili and if you'd like, serve your bowls of chili topped with cheese.
Slow cooker directions
After you have soaked, drained, and rinsed your dried red kidney beans, place them in a large pot and cover with water. Bring to a boil and continue cooking for 30 minutes. Drain the beans and add to the slow cooker.
While the beans are cooking, brown the ground beef in a large skillet over medium-high heat. Drain any fat before returning the skillet to the stove and adding the onions, peppers, and garlic.
Cook for 3 to 5 minutes before transferring the meat mixture to the slow cooker. Add the remaining ingredients, minus the salt, and give a good stir.
Cover the slow cooker and cook on low for 10 hours or high for 5 hours.
Add the salt to the chili and serve!
NOTE: If using canned kidney beans, you can skip boiling them.
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Instant Pot Ground Beef Chili
- 1 cup dried red kidney beans
- 1 pound ground beef
- 1 small yellow onion, diced
- 1 small green bell pepper, diced
- 1 Tablespoon minced garlic
- 1 Tablespoon cumin
- 1 Tablespoon dried oregano
- 2 teaspoons fine sea salt
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon paprika
- ⅛ teaspoon cayenne pepper (optional)
- 26 ounces chopped tomatoes
- 26 ounces strained tomatoes
- 1 cup fresh water
Red Kidney Bean Directions
- Remove any debris or shriveled kidney beans, then place the beans in a large bowl and fill with water. Cover the bowl with plastic wrap and allow the beans to soak on the counter for 24 hours. Be sure the beans are completely submerged in water the entire time they're soaking, adding more water if needed.
- Drain the beans and rinse well with fresh water. Drain again and set aside.
Instant Pot Directions
- Press the SAUTE button and cook the ground beef, breaking into small pieces, until browned. Drain any fat and return the pot to the heat.
- Add the onions, peppers, and garlic to the pot, cooking for 3 to 5 minutes until just tender. Press CANCEL on the Instant Pot.
- Stir in the seasonings, minus the salt. Pour in the strained tomatoes, chopped tomatoes, prepared red kidney beans, and water. Stir well.
- Secure the lid and close the vent. Press PRESSURE COOK and adjust the time to 40 minutes. Once the cycle is complete allow the pressure to release naturally for 10 minutes and then do a quick release.
- Check that the beans are tender, then add the salt to the chili and serve with your choice of toppings.
- Note: If the beans are not tender, pressure cook for an additional 10 to 20 minutes until they are.
Slow Cooker Directions
- Place the soaked, drained, and rinsed kidney beans in a large pot and fill with water until the beans are covered. Bring the beans to a boil and continue boiling for 30 minutes. Drain the beans and add them to the slow cooker.
- While the beans are cooking, brown the ground beef in a large skillet over medium-high heat. Drain any fat and return the beef to the heat.
- Add the onions, peppers, and garlic to the skillet and cook for 3 to 5 minutes until just tender.
- Transfer the ground beef mixture to the slow cooker and stir in the seasonings, minus the salt, strained tomatoes, chopped tomatoes, and water.
- Cook on low for 10 hours or high for 5 hours.
- Add salt to the chili and serve hot.
- If not following the SCD diet, then feel free to use 26 ounces of canned red kidney beans that have been drained and rinsed.
- Leftovers can be stored in an airtight container in the refrigerator for 3 to 5 days or in the freezer for up to 3 months.