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Three Bean Vegetarian Chili

Today is National Chili Day, and if I were ever to enter any kind of cookoff competition, it would be with this recipe. As a pescetarian with a nut allergy, great chili is hard to come by, and developing this nutrient-dense one-pot meal was a labor of love. Flavor-rich with a little kick of heat, a 1.5 cup serving of this veggie chili delivers 18 grams of protein, 18.5 grams of fiber, and oodles of iron and antioxidants, minus the cholesterol of meat-based bowls.

My favorite toppings, shown here, include a dollop of sour cream and a bit of cheese, but the basic recipe sans toppings is vegan-friendly.

vegetarian chili, three bean chili, black bean chili, vegan chili, garbanzo bean chili


Cooking Oil

4 tablespoons extra virgin olive oil, divided 2 and 2

The Three Beans (drained and rinsed)

One 15-ounce can black beans

One 15-ounce can garbanzo beans (chickpeas)

One 15-ounce can red kidney beans

Fruits + Veggies

1-2 cups vegetable broth

2 (15 ounce) cans diced tomatoes and juices

3 medium carrots, diced

1 medium sweet potato, diced

1 small yellow onion, diced

1 orange pepper, diced

1 cup corn (preferred brand is Stahlbush Island Farms non-GMO Crazy Corn blend)

5 cloves garlic, minced

4 Tbsp. tomato paste

1 tablespoon jalapeño, minced

Herb + Spice Blend

1½ tablespoons chili powder

1 tablespoon cumin

1 tablespoon dried oregano

1 tsp paprika

½ teaspoon cayenne pepper

½ teaspoon crushed red pepper flakes

¼ teaspoon ground cinnamon

salt to taste


In a large, heavy-bottom pot, heat 2 tablespoons of the olive oil and sauté the diced carrots, orange pepper, sweet potato, and onion, stirring occasionally until they start to soften, about 10 minutes.

Add remaining 2 tablespoons of olive oil. Stir in the Herb + Spice Blend, jalapeño, garlic, and and sauté a few more minutes until fragrant.

Add the canned tomatoes with their juices, beans, and tomato paste. Start with adding one cup of vegetable broth. Simmer for 5 minutes.

Stir in the corn. Add additional vegetable broth to desired consistency. Cover and simmer for 15 minutes. Serve with your favorite toppings.

Topping + Accompaniment Suggestions

sliced avocado; shredded cheddar or crumbled cotija cheese; cilantro; chopped scallions; sour cream; blue corn tortilla chips


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