Description
A loose interpretation of chili con carne, this Instant Pot Chili con Canada contains ingredients so flavorful and hearty, you won't even miss the beans! This recipe is also Paleo and FODMAP-aware (containing high levels of fructose - see note below) with low carb option. And don't forget to add the "Canada!"
Ingredients
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- 2 tablespoons garlic-infused olive oil*
- 1/2 cup leek, dark green leaves only, chopped*
- 1 red bell pepper, diced*
- 1 cup king oyster mushrooms, quartered lengthwise then sliced horizontally (see notes)
- 1 jalapeño pepper, minced (optional)*
- 1 pound lean ground beef
- 1 pound ground pork
- 28 ounce can diced tomatoes with juice, or 3 cups fresh common tomatoes and their juice, diced*
- 2 1/2 tablespoons chili powder*
- 2 teaspoons ground cumin
- 1/2 teaspoon red pepper flakes*
- 2 teaspoon salt (or to taste)
- 1/4 cup pure maple syrup (a.k.a. "Canada" - omit or use Keto-friendly maple syrup for Keto)
- 2 tablespoons scallions, green parts only, for garnish (optional)
Instructions
- Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker and add the garlic-infused olive oil. Once the display reads "Hot," add the leek, red bell pepper, mushrooms, and jalapeño (if using) to the pot and stir fry for 3 minutes.
- Add the ground beef and ground pork to the pot, breaking up the meat with a plastic spoon or spatula (I love my Instant Pot spatula), and stir fry with the vegetables for 7 minutes or until the meat is no longer pink. Hit "Cancel" on the Instant Pot.
- Stir in the can of tomatoes and scrape the bottom of the pot clean with a plastic spoon or spatula (it should be quite clean already, but it's good to check). Stir in your "Canada:" the pure maple syrup. Close the lid, turn the pressure release valve to "Sealing," hit the "Pressure Cook" or "Manual" button, and set timer to 30 minutes.
- Once the cooking cycle has completed, quick release the pressure, open the lid, and stir the chili. Once it's cool enough, taste and adjust seasonings and maple syrup to your liking.
Notes
- FODMAP-aware: This recipe was originally posted prior to Monash University retesting red bell pepper for FODMAPs. While their previous tests reported them to be FODMAP-free, their more recent tests show they contain the FODMAP fructose and are low FODMAP in quantities of up to 1/3 cup per serving. When eaten in combination with canned tomatoes, which also contain fructose, this has the potential for FODMAP stacking. If you are able to tolerate fructose or had no problems with red bell peppers + canned tomatoes in the past, this may not be an issue for you. This recipe continues to be low in other FODMAP types at 1 1/4 cups per serving.
- Red bell pepper, jalapeno pepper, chili powder, and red pepper flakes: These items are low in FODMAPs in small quantities, but some people react poorly to spicy food regardless of whether it is low FODMAP.
- Garlic-infused olive oil: If you're not concerned with FODMAPS, you can use regular olive oil and add 3 cloves of minced garlic. Add garlic about 30 seconds before the end of the 3 minute veggie stir fry.
- Leek: If you're not concerned with FODMAPs and prefer not to use leek, sub 1/2 chopped sweet or white onion.
- Mushrooms: An 8 ounce can of canned sliced mushrooms, drained and well-rinsed, can also be used for low FODMAP. If you are not needing low FODMAP, you can also the same amount of sliced fresh white button mushrooms.
- Lentils: the original recipe also contained 1 cup of canned lentils, drained and rinsed. You are welcome to continue to add this at the point when you add the maple syrup, which is still low FODMAP but not Paleo or low carb.
- Keto / low carb option: omit maple syrup or use a Keto-friendly maple syrup. Without the pure maple syrup, this recipe contains the following macros: Fat: 17 g, Total Carbs: 6.2 g, Net carbs: 3.9 g, Protein: 23.4 g, Dietary Fiber: 2.3 g.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Soups & Stews
- Method: Instant Pot
- Cuisine: Tex-Mex
