This is a thick and hearty, stick-to-your-ribs kind of meal! Vegan Three Bean Chili comes together quickly, too, and just simmers on the stove until you're ready for it. We keep it simple using mostly canned items (no added salt preferably!), and a variety of spices that you expect in a traditional chili. It might just be the healthiest chili you'll ever eat!
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This is going to be the perfect healthy chili to serve at your next football party, or Cinco de Mayo celebration. It's also great for meal prep - makes a perfect packable lunch for work!
Vegan Three Bean Chili was inspired by my grandmother's chili recipe; which is super cliche, I know. But it was a great starting point for a great healthy chili recipe! In the winter, I make this at least every other week, and we love having the leftovers, too! Try it with my Sweet Potato Cornbread!
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Heart Health Benefits of Three Bean Chili
Chili is one of those dishes that has a million modifications to it, and it's really customizable. We took full advantage of that with our meatless three bean chili version.
The biggest change in my chili version from a regular chili is (you guessed it!) the use of extra beans in place of the usual ground beef. Ground beef is often high in saturated fat, cholesterol, and calories. Ground turkey is a little better, but can still pack more saturated fat than we realize - plus it often has extra sodium added to it!
We use a three bean variety for our meatless chili, and all are readily available at any food store. Garbanzo beans in chili? Yes, please!
Beans are one of the heart healthiest foods, and almost no one eats enough of them. This chili will help you get there. Dry beans are high in protein, fiber, potassium, magnesium, zinc, and iron, as well as being rich in antioxidants. Consuming beans may lower LDL cholesterol, and reduce the risk for metabolic syndrome, ischemic heart disease, and diabetes (1). The compounds in beans may also help lower blood pressure, improve immune function, and reduce overall inflammation (2, 3).
We choose no added salt versions of all our canned goods, when there's an option, so our chili ends up being low sodium, too! Learn more about cooking low sodium.
Otherwise, our meatless chili is pretty typical. Tomatoes are also rich in antioxidants, as well as many micronutrients, and can help reduce inflammation, lower LDL cholesterol and blood pressure, and improve platelet function (4, 5). And the spices are a delicious blast of additional antioxidants - for your taste buds and your heart!
Ingredients
We're using simple, mostly pantry staple ingredients for this three bean chili. Make sure to choose no added salt canned goods when they're available.
- Black beans
- Kidney beans
- Chickpeas
- Diced tomatoes
- Tomato sauce
- Green bell pepper
- Onion
- Olive oil
- Chili powder
- Garlic powder
- Cumin
- Smoked paprika
See recipe card for quantities.
Instructions
There are truly few recipes that require less effort that this! Here's how to make vegan three bean chili:
Chop the onion and green pepper.
Heat the oil in a large pot, and sauté the onions and peppers until they are soft (add the jalapeño now if you're using that).
Sprinkle in the spices, stir, and cook for another minute, until fragrant.
Add the diced tomatoes and tomato sauce.
Add the beans, and stir.
Bring to a boil, reduce heat, cover, and simmer for at least 30 minutes, up to an hour. Stir occasionally.
Hint: simmering longer will allow the tomatoes to break down more, and kind of create their own thick broth that melds everything together.
Substitutions
This chili is vegetarian, vegan, and gluten free. But here are some substitutions in case you need them.
- Pepper - you can use any color of pepper you like; even a milder "spicy" pepper would work (like poblano)
- Beans - use any combination of any kind of beans you like - just maintain a total of 4.5 to 5 cups of beans/legumes
- Fresh tomatoes - instead of canned diced tomatoes, you can use 4 pounds of fresh tomatoes, chopped (make sure to remove the peel and white core first)
Try this Mushroom Chili for something a little different, too!
Equipment
We're using really basic equipment here. You need a large pot that will hold at least four quarts - bigger if you're doubling the recipe. Also, have a cutting board and knife for chopping veggies. Lastly, a mesh strainer or colander for draining and rinsing the beans.
You'll probably want a plastic or wooden mixing spoon, too.
Storage
Cool the chili completely, and store in an airtight container in the refrigerator for up to five days.
The chili can also be frozen for up to six months.
Pro tip
While this vegan three bean chili can be ready after just 30 minutes of simmer time, the full hour is really recommended. It just gets better the longer it simmers!
FAQ
Kidney beans are the very traditional beans to add to chili, but most any bean you like can be used. The most important thing is to choose a bean that won't break down as it cooks. Since you simmer chili for a long time, you need to pick a bean that will hold its shape well. Black beans, garbanzo beans, and pinto beans are all great options.
Absolutely! Chili is great for a slow cooker. Simply add all the ingredients to the crock pot, and set to low for an all day cook, or high to have it ready in about 4 hours. For even more flavor, sauté the veggies before adding them to the slow cooker.
Related
Looking for other low sodium soup recipes? Try these:
Pairing
These are my favorite dishes to serve with vegan three bean chili:
📖 Recipe
Vegan Three Bean Chili
Ingredients
- 1 tablespoon Olive Oil
- 1 large Onion chopped
- 1 Green Bell Pepper chopped
- optional 1 Jalapeño Pepper minced (remove seeds for less spice, leave them in for more spice)
- 1 tablespoon Chili Powder
- ½ tablespoon Cumin
- 1 teaspoon Garlic Powder
- 1 teaspoon Smoked Paprika
- 2 x 15 oz cans No Added Salt Diced Tomatoes
- 15 oz can No Added Salt Tomato Sauce
- 1 can No Added Salt Kidney Beans drained and rinsed
- 1 can No Added Salt Chickpeas drained and rinsed
- 1 can No Added Salt Black Beans drained and rinsed
Instructions
- In a large pot or Dutch oven, sauté the onion and green pepper in the olive oil until softened. If you're using the jalapeño pepper, add it now, too.
- Sprinkle the spices into the vegetables, stir, and sauté for another minute, until you can smell the spices.
- Stir in the diced tomatoes and tomato sauce.
- Add the kidney beans, black beans, and chickpeas, and stir everything together.
- Bring to a boil, reduce heat to low, cover, and simmer for 30-60 minutes, stirring occasionally.
- Serve hot, garnished as desired. Ideas are chopped cilantro, sliced jalapeño, sliced avocado, a squeeze of lime, dash of hot sauce, or a spoonful of plain Greek yogurt. A sprinkle of salt may be added at the table, if needed.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
- Always open the lid of cooking pots away from your face to avoid scalding burns
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