3-Bean Chilli

5 from 4 votes
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Author: Sarah Cobacho

Published: November 1, 2022

Image of a bowl of 3-bean chili with toppings. The image is appetizing and showcases a comforting and flavorful vegetarian chili option.

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.

Image of a bowl of 3-bean chili with toppings. The image is appetizing and showcases a comforting and flavorful vegetarian chili option.

3-Bean Chilli

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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.

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Prep Time : 10 minutes
Cook Time : 45 minutes
Total Time : 55 minutes

Equipment

Servings 4

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 chilli 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) 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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5 from 4 votes (3 ratings without comment)

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2 Comments

  1. 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!5 stars

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