Make a Navy Bean Chili – easy, tasty and wholesome… and oh, so versatile! I love having it with tortilla chips, a little cheese, some sour cream, pickled jalapeños … simply delicious! If you like, make a little extra – it freezes beautifully, and the next time, all you have to do is ‘thaw and reheat’. Maybe next time, you can make a Sloppy Joe sandwich with it, or use it to make soft tacos.
Or, perhaps, for a fun “Indian” twist, have it like a Chaat! Use Papdi (Paap-dee, crispy fried flat Puris), instead of tortilla chips, along with all the typical Chaat toppings – sweet-sour Tamarind Chutney, fiery hot Mint Chutney, wispy and crispy fine Sev… are you drooling yet?!
By the way, this chili is fairly low in fat. So, if you do feel like having just a little extra, even though you’re actually kinda full… sure, go for it! Live a little!
Power Duo: Beans and Buckwheat
When you make this navy bean chili with buckwheat, it becomes a nutritional powerhouse, delivering a wide range of essential nutrients. Why add buckwheat to the Chili? Several reasons, actually, the most important of which is that adding buckwheat significantly improves nutritional profile of the dish. How? It provides high quality protein, lots of fiber and complex carbohydrates, along with an impressive array of vitamins and minerals. It is especially rich in niacin, magnesium, manganese and phosphorous, so essential for maintaining good health.
What exactly is a high quality protein? It’s a protein that contains all the 9 essential amino acids we need to build “human”protein. Since this is a somewhat rare occurrence among plants, many plant-proteins are classified “incomplete”. Most beans, including navy beans, fall in this category, soy beans being a rare exception. This is not really a serious problem, though. How come? By strategically combining two different incomplete protein foods, we can create a meal that delivers complete protein. Folks across the globe have found delicious ways to do so, the most common theme being a bean-grain combination. Popular foods such as Beans and Rice, Pita with Hummus, Dal with Roti, etc., serve as perfect examples to illustrate this idea.
Ancient Grain – widely used across the globe
Buckwheat, although not strictly a grain, behaves a lot like one, and is thus called a pseudocereal. Unlike most commonly used grains, it is classified as a complete protein. It thus boasts a superior nutrient profile when compared with wheat, barley, rye, etc. It is an ancient grain that many folks consume quite regularly: most commonly as breakfast cereal (Europe, Russia, Ukraine, etc.), or noodles (China, Japan, etc). In India, this is one of the “allowed” foods for religious fasting in the Hindu tradition.
Soft-cooked buckwheat has an interesting taste and texture, which adds another layer of flavor and a lovely creaminess to the dish. Buckwheat is gluten-free too, which means this chili is also suitable for folks with Celiac disease, who must avoid gluten-containing foods like wheat, barley and rye.
Pressure-cook beans and buckwheat with seasonings
While it is certainly OK to used canned navy beans in this recipe, I like to start from the dry beans, which I soak overnight before cooking. Why? I get to add my choice of seasonings during cooking. The beans cooked this way are so much more flavorful than the rather bland canned beans. Same idea with the buckwheat: I add the seasonings to the cooking water.
Another reason I generally stay away from canned beans is because of the salt. Most canned beans have way too much salt. No big deal, you think, simply drain it in a colander and wash off the broth. But wait….how many other “valuable” nutrients would you be washing away as well? Anything and everything that was dissolved in the broth – minerals, water-soluble vitamins, soluble fiber, etc. Hmmmm…..
I am a big proponent of pressure-cooking: it is such an incredibly energy-efficient way to cook food, especially any type of beans. I highly recommend that you equip your kitchen with a pressure cooker, and related accessories, if you haven’t already done so. This is one appliance that is well-worth spending a little money on: faster cooking, less energy consumption, lower carbon footprint …. What about preserving nutrients? Far superior! Several nutrients are destroyed by heat – so, longer cooking times correlate with greater loss of nutrients.
Pairing Flavor Ingredients in New Ways
What about flavors and seasonings? Of course, the onions, garlic and tomatoes, along with Mexican Seasoning provide the “classic” base to this navy bean Chili. Just for fun, though, I decided to try something different: I added pomegranate molasses and soy sauce. The result? Yumm! Together, they create an extra depth of flavor that is delicious, even though it is rather hard to describe. The sweet-sour taste of pomegranate molasses (made from pomegranate juice) goes really well with the characteristic umami taste of soy sauce. Where to buy Pomegranate molasses? In the US, Middle-eastern grocery stores and some Indian grocery stores stock it; you can also buy it online. In case you cannot find it in your part of the world, no worries… I have suggested suitable alternatives.
Channeling Mom – The Creative Genius
Where did this idea even spring from? Well, I often use soy sauce in my sweet and sour peanut sauce (Thai- style), so I thought this variation of sweet-sour-umami might work too. I figured the Pomegranate Molasses would sort of resemble the tamarind-lemon juice-sugar I use for my peanut sauce. I’m so very delighted that it does! And now I have a new chili recipe with its very own flavor profile. It has become a personal favorite and I make it quite often. Of course, I learned to think about combining ingredients in new ways from a very young age – by watching a creative genius at work. My Mom always did stuff like this, almost always with spectacular results! So, I guess I was channeling my Mom when this particular inspiration hit. Thanks, Mom!
Special Diets
This Navy Bean Chili recipe is vegan and gluten-free. You can easily make it soy-free by using (soy-free) Coconut Aminos – several brands are available in grocery stores in the US. To make nut-free Chili, simply use a nut-free oil of your choice instead of the peanut oil that I typically use.
So… try it! Call some friends over and whip up this easy navy bean chili that will make them lick their fingers clean. Just put out an assortment of accompaniments and let folks decide how they want to eat it. What would be good with this chili? Tortillas, tortilla chips, dinner rolls, Naan, Mexican rice, and of course some toppings- lettuce, sour cream, cheese, jalapenos, hot sauce, etc.
If you like Chili, you might also like another super-easy Chili recipe that I posted recently, as well as this delicious TVP filling for Tacos.
Do leave a review and a rating – I’d love to know how you liked this recipe and the others I’ve mentioned here, including my all-purpose Mexican Seasoning.
Enjoy!
Make a Navy Bean Chili – Easy, Tasty and Wholesome
Equipment
- Pressure cooker preferred: for cooking Buckwheat, Navy beans. If not available, cooking times will be longer (see Recipe Notes for details)
Ingredients
- 1/2 cups Dried Navy beans also called white beans, haricot beans; if not available, use cannelini beans or Great Northern beans; OK to use other bean varieties – black beans, red kidney beans, Mayocoba beans, small red beans; the texture, flavor and appearance will change if you use other beans;; 1 1/2 cups canned beans (one 14 oz can) ok too
- 3 tbsp Buckwheat groats (cracked buckwheat) if not available, whole buckwheat is OK too
- 2 cups Water more as needed
- 1/4 tsp Black peppercorns -6-8
- 1/4 tsp Cumin seeds: divided- 1/8 tsp + 1/8 tsp 1/8 tsp each for beans and buckwheat
- 1/4 tsp Fennel seeds: divided- 1/8 tsp + 1/8 tsp 1/8 tsp each for beans and buckwheat
- 1/4 tsp Crushed red pepper
- 3/4 tsp Salt- divided – 1/4 tsp + 1/2 tsp 1/4 tsp for buckwheat; rest for later (adjust as per taste preference)
- 1 whole Star anise – broken into 2 equal portions
- 1 tbsp Edible oil peanut oil, canola oil, sesame oil OK; do NOT use Exra-Virgin Olive Oil for cooking- you can drizzle some on at the end, if you wish
- 1/2 cup Onions – chopped any variety of onions OK
- 1 tsp Garlic – chopped finely (2-3 cloves)
- 3/4 cup Tomatoes – chopped select fully ripe, slightly soft deep red tomatoes
- 1 tsp Fresh red chilli paste Sambal Oelek is excellent; any other variety OK too; if not available, use 1/2 tsp ground cayenne, mixed with 1 tsp rice vinegar and pinch of salt and sugar – I do NOT recommend using Tabasco sauce
- 1 tsp Pomegranate Molasses if not available, use 1 tsp Anardana (Dried Pomegranate seeds – powdered), or sour grape powder – mixed with water to make a thick paste; or use tamarind pulp
- 1 tbsp Mexican seasoning see Recipe Notes for link to the seasoning recipe posted on this site
- 1 tsp Low-sodium Soy sauce for soy-free chili: use Coconut Aminos; if not available, just use 1/8 tsp salt
- 1 tbsp Dark Brown sugar adjust as per sweetness preferred; OK to use use Jaggery, Coconut Palm sugar, 2 tsp Honey, or 2 tsp white/light brown sugar
Garnish
- 1/4 cup Cilantro – chopped wash thoroughly; towel-dry before chopping, ideally with a smooth-edged knife (not a serrated knife)
Instructions
- Wash beans thoroughly by scrubbing under running water in a strainer; add 2/3 cup water, cover and soak overnight (about 6-8 hours) You can also cook beans without soaking, but the cook time will be much longer.Or you can use canned beans – while certainly convenient, canned beans will not be quite as flavorful
- Transfer beans to a pressure cooker insert container, along with the soaking water; add a little more water, if needed, to just barely cover the beans.Add bay leaf, black pepper, 1/8 tsp cumin seeds, 1/8 tsp fennel seeds, 1/2 of one whole star anise. Cook 25-30 min at full pressure, allow pressure to release normally (will need to cook longer if the beans are not pre-soaked- about 45-50 min at full pressure); most of the water will be absorbed during cookingDirections for cooking beans without pressure cooker: see Recipe Notes
- Place buckwheat in the insert container for the pressure cooker. Add 1 cup water, 1/4 cup salt, 1/4 cup crushed red pepper, 1/8 tsp cumin seeds, 1/8 tsp fennel seeds, half of one star anise; stir to mix. Place the container on the rack, and cook for 5 min at full pressure. Allow pressure to release normally (about 10 min)Directions for cooking buckwheat without pressure cooker: see Recipe Notes
- Most of the water is absorbed.
- The buckwheat is soft-cooked and creamy.
- Meanwhile, chop the onions and garlic
- Chop the tomatoes – small-medium dice
- While waiting for pressure to be released, prepare the seasoned Chili base.In a medium saucepan (2 quart/liter), heat oil and add onions; saute on medium heat until onions are translucent ( 2-3 min)
- Cover and cook on low for 2-3 min to soften the onions.
- Add garlic and saute.
- Add Sambal Oelek (fresh red chili paste) and pomegranate molasses.
- Add Mexican Seasoning (see Recipe notes, if you don't have this)
- Add brown sugar and mix.
- Seasoned Chili base is ready.
- Add the cooked beans (along with cooking water), buckwheat and tomatoes; stir to mix.
- Add soy sauce (or soy-free Coconut Aminos)
- Mix well; taste-test for salt and other seasonings. Add about 1 cup water – adjust to consistency desired; cover and simmer for 8-10 min.
- Garnish with cilantro and serve, accompanied by any of the following : tortilla chips, tortillas, dinner rolls, shredded cheddar cheese, pickled Jalapenos, Sour Cream, Sambal Oelek, etc.
- Enjoy!
Notes
Cooking without a Pressure Cooker:
Navy Beans:- Place soaked beans along with spices in a medium-large saucepan (3 quart/liter)Â along with 2 cups water and seasonings (as described in the main recipe for pressure cooking)
- Bring to a boil, stir, reduce heat and simmer, partially covered, stirring occasionally, until beans are fully cooked- about 1 hour or a bit more. Beans should soft-cooked, but not mushy.
- Do not add too much water, you don’t want to get a lot of cooking broth left at the end. Add HOT water as needed along the way.
- Keep a pot of hot water ready, to add more as needed – only add about 1/4 cup at a time, if needed.
- When you stir, if the beans are stuck to the bottom, add some hot water and release them, or they will burn.
- If you find the water is drying up too fast, decrease the heat even further.
- When cooked, there should be very little broth – about 1/2 cup, no more. If there is more, simmer a little longer.
- Keep cooked beans covered until ready to use.
- Place cracked buckwheat in another medium saucepan (2 quart/liter) along with seasonings (as described in the main recipe for pressure cooking)
- Add 1 1/2 cups water, stir, reduce heat and simmer, partially covered, stirring occasionally, until the water is mostly absorbed and the buckwheat is fully cooked- about 20-25 min.
- It should soft-cooked, and slightly mushy.
Seasonings:
If you don’t have Mexican Seasoning: Make some! It is super-easy to make and is a delightful All-Purpose Spice to have on hand.- Mix the following ingredients to make enough seasoning for this Chili recipe :
- 1 tsp ground Guajillo Chile (or New Mexico Chile)
- 1 tsp ground cumin
- 1/8 tsp freshly crushed black pepper
- 1/8 tsp crushed red pepper
- 1/4 tsp dried Mexican Oregano dried- crushed between fingers before mixing to release flavor
Storing Leftovers
- Refrigerate leftovers – consume within the next 2-3 days
- To freeze: I recommend freezing in shallow containers, in about 1 cup size portions: it will be much easier to thaw.
- it should be good for 3-4 weeks, possibly longer
- To re-heat refrigerated/thawed chili
- place in a microwave-safe glass/ceramic bowl, and microwave on 40-50% power until steaming hot. Stir and microwave for another 2-3 min till properly heated through.
- Cover and set aside for 4-5 min before serving
- place in a saucepan, and simmer on low heat until steaming hot and nearly boiling. Stir and simmer for another 2-3 min.
- Cover and set aside for 4-5 min before serving
- place in a microwave-safe glass/ceramic bowl, and microwave on 40-50% power until steaming hot. Stir and microwave for another 2-3 min till properly heated through.
Such a nice hearty chili recipe.
Chili is such a satisfying comfort food, any time of year.