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  • Writer's picturemeghannbower

Three Bean Chili (INSTANT POT)

If you're like me, you are always looking for the next easy weeknight meal that your family will actually eat. Just dump it all and go, amiright? THIS recipe is for YOU! It takes a few minutes to chop the veg, but after that the work is done.

I have an option in this recipe to add ground venison, but feel free to omit to keep it vegan. It will still be a plant based recipe, even with the venison. I chose venison because its a lean meat that is free from the industrial farming system. There's nothing more organic than an animal harvested humanely from the wild. My husband is an avid hunter, and while we both eat a predominantly plant-based diet, we like to add venison or wild hog 1 to 4 times a month.

But my healing journey wasn't always like this. I was entirely plant-based and fat free for 2 years before adding wild meats back into my diet. With a combination of my morning ritual (lime water, celery juice, smoothie), eliminating inflammatory foods like gluten, dairy, eggs, soy, corn, and refined sugar, cutting out oils, only sticking to plant-based fats like nuts and avocado, and eating lots of fresh fruits and vegetables, I was able to heal myself completely of the eczema that had plagued me for 25 years.

And here we are. All of that is to say: listen to your body for what it needs when you make this recipe. Meat or no meat? Regardless of your decision, you will still be eating loads of dietary fiber, antioxidants, and plant-based protein when you enjoy this chili. Stay warm, friends!


  • 1 yellow onion, chopped

  • 4 cloves of garlic, minced

  • 3 carrots, peeled and chopped

  • 3 celery stalks, chopped

  • 1 - 15 oz. can of black beans, low sodium, drained and rinsed

  • 2 - 15 oz. cans of kidney beans, low sodium, drained and rinsed

  • 1 - 19 oz. can of cannellini beans, low sodium, drained and rinsed

  • 1 sweet potato, peeled and chopped into 1 inch bites

  • 1 - 28 oz. can of diced tomatoes

  • 1 tablespoon of chili powder

  • 1 tablespoon of paprika

  • 2 tsp ground cumin

  • 1/4 tsp cayenne pepper

  • Freshly ground black pepper

  • 1 cup of water

  • 1 lb. of ground venison (optional)*

  • 2 tsp sea salt


  • Avocado

  • Fresh chopped cilantro

  • Fresh sliced green onions

  • Chopped yellow onions

  • Pickled jalapenos

*To keep it vegan, skip to the next step. If using venison, select Sauté on your Instant Pot and add 1 tablespoon of olive oil. Add the venison and cook and until browned and crispy, stirring occasionally. Turn off the Instant Pot.

Add the onion, garlic, carrots, celery, beans, sweet potato, diced tomatoes, chili powder, paprika, cumin, cayenne, black pepper and water to the Instant Pot. Stir to combine.

Secure the lid and make sure the steam release valve is in the Sealing position. Select Pressure Cook button, High pressure, and adjust the time to 10 minutes. Once the cooking cycle is complete, allow the steam to naturally release for 10 minutes (L10:00). Then move the steam release valve to Venting and stand back until the floating valve drops. Remove the lid and add the salt. Stir well, using the back of a wooden spoon to smash the sweet potato chunks against the side of the pot to thicken up the chili.

Serve immediately with your favorite toppings! Store in an airtight container in the fridge for up to a week. You can also place the leftovers in a plastic freezer bag and freeze for up to 4 months. Just defrost in the fridge and reheat as normal for an even quicker weeknight meal!

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