Sunny Seeds Nutrition

Hello hello! Back for more, I see? Great! Although my busy life is not allowing me to post as often as I would like, I have a new found inspiration to, as frequently as possible, continue researching, perfecting and posting vegetarian Instant Pot® (IP) recipes! What’s adding to my motivation, you ask? Well, the latest report from the EAT-Lancet Commission on Food, Planet, Health strongly promotes plant-based eating, not just for the health of our bodies, but also for the health of our planet! The report even includes a cool and helpful planetary health plate (check it out below):

It is so exciting to know that choosing more plant-based foods and fewer animal-based foods can help out our planet! And what better way to do that than trying out more vegetarian/vegans recipes 😉

Speaking of – this next recipe is guaranteed to play mind-tricks on you. It may not be made with meat, but it definitely has a meat-y mouthfeel. Not to mention it is quite satisfying and chock full of vegetables. Enjoy!

*Instant Pot Vegetarian Chili
(Serves 8-10)

Ingredients:
32 fluid ounces vegetable broth
1 can (14.5-15 ounces) crushed tomatoes
1/2 cup red lentils (rinsed)
1/2 cup quinoa (rinsed)
1 can red kidney beans (rinsed)
1 can black beans (rinsed)
1 medium onion, chopped
3 cloves garlic, chopped
1 large red pepper, chopped
1 cup fresh or frozen corn
3 tablespoons chili powder
2 tablespoons cumin
1 teaspoon dried oregano
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 ground pepper

Optional toppings
Avocado (cubed)
Cheese (shredded)
Cilantro (chopped)
Jalapeños (sliced)
Sour cream/ plain yogurt

Instructions:
1. Add all ingredients into the IP.
2. Place lid on IP and set to sealing.
3. Cook on Manual High Pressure for 5 minutes.
4. Once the cook cycle is finished, carefully release the pressure immediately.
5. After the pressure is completely released, open IP, and stir and season the chili as/if needed.

Since this chili is truly a one-pot meal (especially with some/all of the optional toppings), there’s nothing necessary (at least nutritionally) to round out your meal. However, healthy garlic toast for dipping is always a pleasant addition (recipe found here).

Now for our nutrition highlight! Let’s talk about. . .

BELL PEPPERS

Bell peppers contain:

Beta Carotene: Critical in proper immune function, reproduction and vision and is also involved in function of major organs like the heart, the kidneys and the lungs
Fiber: improves digestion and/or decreases blood cholesterol
Folate: critical in the synthesis of genetic material (i.e. DNA) and cell division
Molybdenum: cofactor for enzymes involved in protein metabolism, antioxidant usage, drug and toxin metabolism and detoxification
Vitamin B2 (Riboflavin): critical for cell development, function, and growth as well as for converting food to energy
Vitamin B3 (Niacin): aids in the generation of energy from food and supports healthy skin, nerves and digestive system
Vitamin B5 (Pantothenic Acid): Critical in fatty acid synthesis and degradation
Vitamin B6: necessary for many metabolic enzymes in addition to brain and immune function
Vitamin C: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is a requirement for collagen production, and is important for some neurotransmitter synthesis
Vitamin E: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is important for cell-to-cell communication, immunity and proper blood flow

So, that’s all for now. Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, bell peppers, general nutrition or whatever! See you next time!

References:
1. http://www.whfoods.com/genpage.php?dbid=50&tname=foodspice
2. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
3. https://ods.od.nih.gov/factsheets/Folate-Consumer/
4. http://lpi.oregonstate.edu/mic/minerals/molybdenum#function
5. https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/
6. https://medlineplus.gov/ency/article/002409.htm
7. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
8. https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
9. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
10. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

*Recipe adapted from here: https://peasandcrayons.com/2017/10/instant-pot-vegetarian-quinoa-chili.html