Instant Pot Steak Chili with Red Wine & Cocoa [Low-FODMAP]

Full of warm spices and nutritious chickpeas, this instant pot steak chili is a comforting FODMAP-friendly meal easy enough for any night of the week.


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Steak Chili with Red Wine & Cocoa

One of my favorite comfort foods is a delicious pot of chili. I remember making my first batch from scratch years ago, while I was living alone in Tallahassee while I studied for my graduate degree. The recipe called for two unexpected ingredients – red wine and cocoa powder. It was warm and comforting, full of deep layers of flavor. While I’ve made many different chilis since, those two ingredients have been a staple ever since.

When I discovered I needed to follow a low-FODMAP diet, chili was one of the most difficult things to give up. Pre-made cans of chili had become a low-calorie stable for me – something I could always keep in the pantry for an easy weeknight meal. When I first started navigating the diet, pre-made cans were out of the question as every single one included garlic and onion. Homemade chili can take effort when done right, and it was near impossible to find a recipe that didn’t include kidney or cannellini beans. Simply eliminating the offending ingredients just felt like too much of a sacrifice, resulting in a final meal that wasn’t nearly as protein packed and satisfying as the chilis I’d always loved. But I didn’t give up trying.

This Steak Chili is everything I love about the comforting recipes I remember. In addition to the aforementioned red wine and cocoa powder, chunks of melt-in-your-mouth steak and an array of warm and smokey spices are the key ingredients. Best of all, the dish requires very little preparation ahead of time and is all made in the single pot of a pressure cooking in under an hour. I would never have believed a good chili could be made without hours simmering, but I was wrong.


Shelf-Stable Pantry Swaps

The key to this chili’s delicious flavor is the seasonings and spices, so making swaps for ingredients you have on hand is really easy.

If you don’t have any fresh bell peppers or mushrooms in the fridge, swap in a can or two of alternate vegetables, like corn, peas, or green beans. You can even substitute ground chicken or beef for the steak tips, or eliminate the meat all together if you need to. If you can tolerate kidney or other types of beans, either would make a delicious edition for a bit of extra protein.


Whatever you do, don’t forget the most essential step to this recipe: Pour a glass of red wine out for yourself as you cook. You deserve it.

Instant Pot Steak Chili with Red Wine & Cocoa

Full of warm spices and nutritious chickpeas, this instant pot steak chili is a comforting FODMAP-friendly meal easy enough for any night of the week [Low FODMAP & Gluten Free].

Course Main Course
Cuisine American
Keyword beef, chili, gluten free, instant pot, low fodmap, pressure cooker, red wine, steak
Prep Time 10 minutes
Cook Time 40 minutes
Servings 10 servings
Calories 276 kcal

Ingredients

  • 2 pounds steak tips cut into 1-inch cubes
  • 1 tablespoon olive oil
  • ½ cup red wine
  • 1 cup fresh mushrooms, sliced
  • 3 red bell peppers, diced
  • 2-3 cups low sodium chicken broth
  • 1 (28 ounce) can crushed tomatoes
  • 1 (14 ounce) can chickpeas
  • 1 (6 ounce) can tomato paste
  • 2 teaspoons cocoa powder
  • 1 tablespoon smoked paprika
  • 2 teaspoon ground cumin
  • 1 ½ teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon cayenne pepper
  • ½ teaspoon cinnamon
  • ½ teaspoon pepper
  • ¼ teaspoon turmeric
  • Toppings: Avocado, cheddar cheese, Greek yogurt

Instructions

  1. Set the pressure cooker to the saute function and heat the olive oil. Sprinkle the steak tips in salt and pepper and sear them on all sides, working in batches if necessary, for about 5 minutes or until browned. Remove the beef.
  2. Deglaze the bottom of the pot with the red wine, and scrape up any browned bits (While you’re at it, pour yourself a glass; you deserve it). Turn off the saute function and stir in all of the remaining ingredients (except the toppings). Mix well and lock the lid in place.
  3. Cook the chili on high pressure for 25 minutes (it will take about 10 minutes for the pressure to rise). When done, carefully quick release the steam and unlock the lid. If the chili still looks a little too watery for your tastes, feel free to switch to the saute function again and let it simmer for a few minutes with the lid off.

  4. Serve in bowls, topped with slices of fresh avocado, shredded cheese, and dollops of nonfat Greek yogurt.

Nutrition Facts
Instant Pot Steak Chili with Red Wine & Cocoa
Amount Per Serving (1 cup)
Calories 276 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Monounsaturated Fat 1g
Cholesterol 63mg21%
Sodium 567mg25%
Potassium 565mg16%
Carbohydrates 34g11%
Fiber 5g21%
Sugar 6g7%
Protein 22g44%
* Percent Daily Values are based on a 2000 calorie diet.

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Instant Pot Steak Chili with Red Wine & Cocoa [Low-FODMAP]

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