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wholesome and tasty Navy bean chili

Make a Navy Bean Chili - Easy, Tasty and Wholesome

Separately cook beans and cracked buckwheat (groats) with seasonings till soft. Meanwhile, saute onions, garlic for a few min. Stir in dry seasonings, fresh red chilli paste, pomegranate molasses and brown sugar. Add cooked buckwheat, cooked beans, tomatoes and soy sauce; cook cover and simmer, 8-10 min. Garnish with chopped cilantro and serve hot with tortilla chips, Mexican rice, dinner rolls, etc. Enjoy!
5 from 1 vote
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Prep Time 10 minutes
Cook Time 45 minutes
Rest time: overnight soaking time for beansto release pressure normally if using pressure cooker to cook beans and buckwheat; 8 hours
Total Time 8 hours 50 minutes
Course Appetizer, Main Course, Side Dish, Snack, Soup
Cuisine American, Mexican
Servings 4 people
Calories 195 kcal

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
    soaked navy beans
  • 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 cooking
    Directions for cooking beans without pressure cooker: see Recipe Notes
    navy beans with spices
  • 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
    buckwheat with seasonings
  • Most of the water is absorbed.
    pressure-cooked buckwheat
  • The buckwheat is soft-cooked and creamy.
    soft and creamy buckwheat
  • 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)
    Saute the onions
  • Cover and cook on low for 2-3 min to soften the onions.
    cook onions till soft
  • Add garlic and saute.
    add garlic to sauteed onions
  • 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.
    added brown sugar
  • Seasoned Chili base is ready.
    chil spiced base ready
  • Add the cooked beans (along with cooking water), buckwheat and tomatoes; stir to mix.
  • Add soy sauce (or soy-free Coconut Aminos)
    add the soy sauce
  • 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.
    ll mixd -ready to simmer
  • 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.
    wholesome and tasty Navy bean chili
  • Enjoy!
    Nachos with chili

Notes

Cooking without a Pressure Cooker:
Navy Beans:
  • Place soaked beans along with spices in a medium-large saucepan (3 quart/liter)  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.
Cooked beans can be made ahead, and even frozen, if you like. I recommend freezing in shallow containers, in about 1 cup size portions: it will be much easier to thaw.
Buckwheat Groats:
  • 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.
Cooked buckwheat can be made ahead, and even frozen, if you like. I recommend freezing in shallow containers, in about 1 cup size portions: it will be much easier to thaw.
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
 
 
 

Nutrition

Calories: 195kcalCarbohydrates: 32gProtein: 8gFat: 5gSaturated Fat: 1gTrans Fat: 1gSodium: 617mgPotassium: 541mgFiber: 9gSugar: 6gVitamin A: 1024IUVitamin C: 6mgCalcium: 77mgIron: 3mg
Keyword bean chili, Buckwheat groats, Coconut Aminos, Fennel seeds, Fresh red chilli paste, Guajillo peppers, Low sodium Soy Sauce, Mexican Oregano, Mexican seasoning, Navy beans, Pomegranate Molasses, Sambal Oelek, Star Anise
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