Three Bean Chili
Vegan chili with kidney, black, and pinto beans in a spiced tomato base — high fiber, high protein, low sodium.
For 4 servings
4 steps. 35 minutes total.
- 1
Step 1
- a.Heat the olive oil in a large pot over medium heat.
- b.Add the diced onion and red bell pepper, cooking for 5 minutes until softened.
- c.Stir in the minced garlic and cook for 30 seconds until fragrant.
TIPKeep the heat at medium to prevent the garlic from browning and becoming bitter. - 2
Step 2
- 3
Step 3
- a.Add the tomatoes, kidney beans, black beans, pinto beans, water, salt, and pepper.
- b.Bring to a gentle simmer and cook for 22 minutes to allow flavors to meld.
- c.Mash a small portion of the beans against the side of the pot with a spoon to thicken the base.
TIPMashing the beans releases natural starches, creating a hearty texture without added flour. - 4
Step 4
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse canned beans thoroughly under cold water to reduce the sodium content by up to 40%.
- 2Prepare this dish a day in advance; the flavors intensify and improve after a night in the refrigerator.
- 3Use a heavy-bottomed pot like a Dutch oven to ensure even heat distribution and prevent scorching during the simmer.
Adapt it for your goals.
Spicier
Add a finely diced jalapeño or a pinch of cayenne pepper during the sauté step for extra heat.
low sodiumLow sodium
Omit the added salt and double the amount of lime juice and smoked paprika to maintain a bold flavor.
slow cookerSlow cooker
Sauté the aromatics first, then combine all ingredients in a slow cooker on low for 6-8 hours.
Why this is on our healthy list.
High Plant-Based Protein
The trio of beans provides a robust amino acid profile for muscle maintenance.
Rich in Dietary Fiber
Promotes digestive regularity and helps stabilize blood glucose levels.
Heart Healthy Profile
Low in sodium and cholesterol-free to support cardiovascular function.
Frequently asked questions
Yes, this recipe is highly nutritious, offering a wealth of plant-based protein, complex carbohydrates, and essential fiber while remaining low in saturated fat.