Throw a party for your little gut microbiota with all the plant diversity in this plant-based (of course) 3-Bean Chilli!
This is a one-pot, ten-minute prep recipe that also happens to be budget-friendly. You could meal-prep a batch in advance, and you’ll be getting plenty of fibre, protein and a diverse range of nutrients such as iron, folate and zinc.
3-Bean Chilli
A one-pot, budget-friendly 3-Bean Chilli recipe, packed with fiber, protein, and a diverse range of nutrients. Perfect for meal-prep and serving 4.
Equipment
Ingredients
- 1 tsp olive oil
- 2 yellow onion - finely diced
- 1 tbsp dried oregano
- 1 tbsp sweet paprika
- 0.5 tbsp smoked paprika
- 1 tsp ground coriander
- 1 tbsp ground cumin
- 0.5 tbsp chili powder
- 2 tbsp tomato paste
- 4 garlic cloves - minced
- 2 capsicums - diced
- 1 cup (154 g) corn
- 1.5 cups (258 g) cooked black beans
- 1.5 cups (265.5 g) cooked kidney beans
- 0.5 cup (90 g) dried split red lentils
- 400 g diced tomatoes
- 2.5 cups (591.47 ml) low-sodium vegetable stock
- 0.5 cup (58.5 g) walnuts - chopped
- sea salt flakes - to taste
To Serve
- squeeze lime juice
- cilantro
- avocado
- soy yogurt
Instructions
- In a large saucepan on medium heat, add the oil and onions. Cook for 4 to 5 minutes, stirring regularly until the onions begin to soften and turn golden.
- Add the oregano, sweet paprika, smoked paprika, coriander, cumin, chilli powder, tomato paste and garlic. Stir and cook for 1 minute until the mixture becomes fragrant.
- Add the capsicums, corn, black beans, kidney beans, red lentils, diced tomato, and vegetable stock to the saucepan. Stir until all ingredients are thoroughly combined.
- Reduce the heat, cover the saucepan, and let it cook for 20 minutes, stirring occasionally.
- Process or blend ⅓ of the chilli and add it back to the pot. Add the chopped walnuts, and let it cook for another 15 minutes, uncovered.
- Adjust the salt to taste. Serve the chilli with quinoa or brown rice, fresh coriander, avocado, and a squeeze of lime. Enjoy!
Video
Nutrition Information
Per Serving/Portion
Calories: 477 kcalCarbohydrates: 72 gProtein: 23 gFat: 14 gSodium: 828 mgFiber: 20 gVitamin A: 223 IUVitamin C: 98 mgCalcium: 192 mgIron: 7 mg
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Hi looking forward to making this- tinned cooked split lentils or just regular dried split red lentils? Thank yoy
Hi Alison, just regular dried split red lentil. Hope you love it. 💚
Can i replace wallnuts with something else?
You could use sunflower seeds, or just skip them! Hope you love it 💚
If I have dried whole red lentils, can I still use them? If so do I need to soak or prepare them first?
Absolutely, you might just need to cook the chili for longer and add a little more liquid. I would also recommend soaking before adding to the pot if you can 🙂
This chilli is hands-down the best chilli I’ve ever made. It’s flavour-packed, the texture is perfect, and it’s so comforting and nourishing. I will definitely be making this over and over again!
I’m so happy to hear that 💛