Vegetable Bean Chili
A hearty, plant-based chili brimming with kidney beans, black beans, and colorful vegetables. Seasoned with classic chili spices and a hint of Mediterranean oregano, it's a deeply satisfying and heart-healthy main course.
For 6 servings
Soak and rinse the beans.
Place the dried kidney beans and black beans in a large bowl and cover with water by at least 2 inches. Let them soak overnight, or for at least 8 hours. Drain the soaking water and rinse the beans thoroughly.
TIPSoaking beans not only speeds up cooking but also makes them easier to digest.Cook the beans.
- Place the soaked and rinsed beans in a pressure cooker.
- Add 6 cups of fresh water.
- Secure the lid and cook on high pressure for 15-20 minutes.
- Allow the pressure to release naturally. Drain any excess water and set the cooked beans aside.
TIPIf you don't have a pressure cooker, you can boil the beans in a large pot for 1.5 to 2 hours, or until tender.Sauté the vegetables.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onions and bell peppers. Cook, stirring occasionally, until they soften, about 6-8 minutes.
Bloom the spices.
- Add the minced garlic to the pot and cook for 1 minute until fragrant.
- Stir in the chili powder, ground cumin, and dried oregano. Cook for another minute, stirring constantly, to toast the spices and deepen their flavor.
TIPToasting the spices in oil before adding liquids enhances their aroma and taste significantly.Simmer the chili.
- Pour in the diced tomatoes (with their juice), the cooked beans, frozen corn, and 2 cups of water.
- Stir everything together, scraping up any browned bits from the bottom of the pot.
- Bring the chili to a boil, then reduce the heat to low, cover, and let it simmer for at least 30 minutes for the flavors to meld.
Season and finish.
Stir in the salt and black pepper. Taste and adjust the seasoning if needed. If the chili is too thick, you can add a little more water to reach your desired consistency.
Serve the chili hot.
Ladle the vegetable bean chili into bowls. It's delicious on its own or served over brown rice with a slice of avocado.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smokier flavor, add 1/2 teaspoon of smoked paprika along with the other spices.
- 2This chili tastes even better the next day as the flavors have more time to meld together.
- 3Feel free to add other vegetables like zucchini, carrots, or sweet potatoes for extra nutrients.
- 4If you're short on time, you can use canned beans. Use two 15-ounce cans of each, rinsed and drained, and skip the soaking and pressure cooking steps.
Adapt it for your goals.
Quick
Use canned beans (2 cans each of kidney and black beans, rinsed) instead of dried to save on soaking and cooking time. The chili will be ready in about 45 minutes.
high proteinHigh protein
Add 1 cup of cooked quinoa or lentils during the last 15 minutes of simmering to boost the protein content.
kid friendlyKid friendly
Reduce the chili powder to 1 tablespoon and ensure it's a mild variety to keep the heat level low for children.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your chili powder and other spices are certified gluten-free to avoid cross-contamination.
Why this is on our healthy list.
Excellent Source of Fiber
The combination of kidney beans and black beans provides a high amount of dietary fiber, which is essential for digestive health and can help manage cholesterol levels.
Rich in Plant-Based Protein
Beans are a fantastic source of plant-based protein, which helps in building and repairing tissues and keeps you feeling full and satisfied.
Heart-Healthy Fats
Made with olive oil, this chili is rich in monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Packed with Vitamins and Minerals
The variety of vegetables like tomatoes, bell peppers, and onions provides essential vitamins like Vitamin C and A, as well as important minerals.
Frequently asked questions
Yes, this chili is very healthy. It's packed with plant-based protein and fiber from the beans, and rich in vitamins and antioxidants from the vegetables. Using olive oil provides healthy monounsaturated fats, making it a great heart-healthy option.
