Ingredients
1 lb. lean ground beef
2 Tbsp. olive oil
2 cans spicy red chili or kidney beans
1 onion, chopped
2 cloves garlic, diced or minced
1 cup BBQ sauce
1 cup ketchup
1/4 cup Worcestershire sauce
1 Tbsp. hot sauce (your favorite brand)
Instructions
Set your Instant Pot to the Sauté function. Add the olive oil and allow it to warm up.
Stir in the garlic and onions and cook 2-3 minutes or until garlic is fragrant.
Add the ground beef and cook until it is no longer pink, mixing with a wooden spoon.
Pour in the hot sauce, Worcestershire sauce, and ketchup.
Add BBQ sauce to the Instant Pot.
Next, add the beans and give everything a quick mix.
Close and lock the lid on the Instant Pot and ensure the vent is closed. Set Instant Pot to 10 minutes.
After the 10 minutes, allow the pressure to release naturally for another 10 minutes. Open the vent to release the remaining pressure.
Freezer Instructions:
Follow the directions above. Allow the beans to cool slightly before putting them into a large resealable freezer bag or into a few medium-sized ones. If you prefer, you can use reuseable silicon bags
Remove the excess air, seal, and freeze.
Take the bag out of the freezer to thaw. Reheat in the microwave or in a pot on the stovetop.
Key Points About Ingredients:
- Lean ground beef keeps this dish lower in saturated fat while still delivering plenty of protein and rich, meaty flavor.
- Spicy red chili or kidney beans are an excellent source of plant-based protein and dietary fiber, helping keep you full longer.
- BBQ sauce adds a smoky-sweet depth of flavor but can vary widely in sugar content — choose a lower-sugar brand to lighten the dish.
- Worcestershire sauce brings a complex umami punch with very few calories, making it a smart flavor booster for savory recipes.
- Olive oil is used as the sauté fat, providing heart-healthy monounsaturated fats compared to butter or vegetable shortening.
Key Nutritional Insights:
- Each serving provides a substantial amount of protein from both the ground beef and beans, supporting muscle maintenance and satiety.
- The beans contribute significant dietary fiber, which supports digestive health and helps stabilize blood sugar levels.
- This dish is relatively high in sodium due to the BBQ sauce, ketchup, and Worcestershire sauce — consider low-sodium versions to reduce intake.
- The combination of beans and beef makes this a complete protein meal with all essential amino acids present.
- BBQ sauce and ketchup contribute added sugars, so those monitoring sugar intake may want to use reduced-sugar alternatives.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories620
- Standard DV% Daily Value*
- Total Fat18 g72 g25%
- Saturated Fat5 g20 g25%
- Trans Fat0.5 g
- Polyunsaturated Fat2 g
- Monounsaturated Fat9 g
- Cholesterol75 mg300 mg25%
- Sodium1820 mg2300 mg79.13%
- Total Carbohydrate78 g275 g28.36%
- Dietary Fiber12 g28 g42.86%
- Total Sugars42 g
- Added Sugars36 g50 g72%
- Sugar Alcohal0 g
- Protein38 g50 g76%
- Vitamin D (Cholecalciferol)4 mcg20 mcg20%
- Calcium120 mg1300 mg9.23%
- Iron7 mg18 mg38.89%
- Potassium1250 mg4700 mg26.6%
- Vitamin A420 mcg900 mcg46.67%
- Vitamin C (Ascorbic Acid)12 mg90 mg13.33%
- Vitamin E (Tocopherol)2 mg15 mg13.33%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.35 mg1.3 mg26.92%
- Vitamin B3 (Niacin)7 mg16 mg43.75%
- Vitamin B6 (Pyridoxine)0.7 mg1.7 mg41.18%
- Folate120 mcg400 mcg30%
- Vitamin B12 (Cobalamine)2.1 mcg2.4 mcg87.5%
- Biotin6 mcg30 mcg20%
- Vitamin B5 (Pantothenic acid)0.9 mg5 mg18%
- Choline95 mg550 mg17.27%
- Phosphorus380 mg1250 mg30.4%
- Iodine8 mcg150 mcg5.33%
- Magnesium75 mg420 mg17.86%
- Zinc6 mg11 mg54.55%
- Selenium28 mcg55 mcg50.91%
- Copper0.35 mg0.9 mg38.89%
- Manganese0.9 mg2.3 mg39.13%
- Chromium4 mcg35 mcg11.43%
- Molybdenum55 mcg45 mcg122.22%
- Chloride210 mg2300 mg9.13%
