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–+ servings
3-bean chili served in a blue and white bowl with avocado, cilantro and lime.
Course Main Course

3-Bean Chili Recipe

By: Elysia Cartlidge
Servings 6 to 8 servings
This easy 3-bean chili recipe is loaded with black beans, kidney beans, chickpeas, vegetables, and corn in a rich, perfectly spiced tomato base. It's a hearty, high-fiber plant-based dinner that comes together in one pot in about 30 minutes. Plus, it's naturally vegan and gluten-free and freezes beautifully for meal prep! {Vegan & gluten-free}
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes

Video

Ingredients
  

  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 2 large bell peppers, diced
  • 4 garlic cloves, minced
  • 1 tablespoon ground cumin
  • 2 tablespoons chili powder
  • 1/8 teaspoon red pepper flakes, optional
  • 1 1/2 cups each cooked kidney beans, black beans and chickpeas (or one 15oz no salt-added can of each, rinsed)
  • 6 oz tomato paste
  • 28 oz can no salt-added diced tomatoes
  • 8 oz tomato sauce
  • 1-2 cups reduced-sodium vegetable broth (depending on how thick you like your chili)
  • 1 1/2 cups frozen corn kernels
  • 1 tablespoon maple syrup
  • Salt and pepper, to taste

Optional garnishes:

  • Chopped green onion
  • Diced avocado
  • Shredded cheese
  • Dollop of Greek yogurt or sour cream
  • Cilantro
  • Guacamole
  • Lime juice

Instructions

  • Heat olive oil in large sauce pan over medium heat, and sauté onions, red pepper and garlic until tender, about 5-6 minutes.
  • Add spices, and mix until combined. Cook an additional 1 - 2 minutes.
  • Add remaining ingredients to the pan and mix to combine. Adjust heat to medium-low, cover and allow to cook for about 20-30 minutes, stirring occasionally.
  • Top with desired ingredients and serve warm.

Notes

  • I typically use no salt-added canned chickpeas, kidney beans and black beans for convenience and because I like the variation in texture and colour. Feel free to use your favourite types of beans or whatever you have on hand.
  • Be sure to rinse the beans well before adding them to the chili.
  • The chili tends to thicken a little bit as it sits. Add some additional broth before serving if you prefer a thinner chili.
  • Store chili in the fridge for up to five days or in the freezer for up to three months.
  • Nutritional information does not include optional toppings

Nutrition

Calories: 326kcalCarbohydrates: 57gProtein: 16gFat: 4gSaturated Fat: 1gMonounsaturated Fat: 2gSodium: 327mgSugar: 12g
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