Three-bean chili
60 min · 20 g protein · 372 cals / serving
A big pot of thick, smoky chili with black, kidney and pinto beans, sweet corn and a little soy mince to give it the hearty, meaty texture of a classic chili con carne. A spoonful of cocoa and a pinch of cinnamon round out the spices, and cool plant yogurt, avocado and lime go on top.
Ingredients
- 1 tbsp olive oil
- 1 large onion, chopped
- 1 red bell pepper, chopped
- 1 green pepper bell pepper, chopped
- 1–2 jalapeño, seeded and minced
- 5 cloves garlic, minced
- 2 tbsp chili powder
- 2 tsp ground cumin
- 2 tsp paprika, smoked
- 1 tsp dried oregano
- 2 tsp cocoa powder
- a pinch ground cinnamon
- 2 tbsp tomato paste
- 3/4 cup textured vegetable protein (tvp), dry, dry soy mince (TVP)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) pinto beans, drained and rinsed
- 2 cans (14 oz each) canned crushed tomatoes
- 2 1/2 cups vegetable broth
- 1 tsp salt
- 1 cup frozen corn
- 1 tbsp lime juice
To serve
- 2/3 cup soy yogurt, plain unsweetened soy yogurt
- 1 small avocado, diced
- a handful fresh cilantro, chopped
- 2 green onions, sliced
Steps
- Heat the oil in a large pot over medium heat. Add the onion, both bell peppers and the jalapeño and cook, stirring now and then, for 8 minutes, until soft.
- Add the garlic, chili powder, cumin, smoked paprika, oregano, cocoa and cinnamon and stir for 1 minute, until fragrant. Stir in the tomato paste and cook for another minute.
- Add the soy mince, all the beans, the crushed tomatoes, broth and salt. Bring to a boil, then lower the heat and simmer, partly covered, for 30–35 minutes, stirring every so often, until thick. Mash a ladleful of the beans against the side of the pot to thicken it further.
- Stir in the corn and simmer 5 minutes more. Add the lime juice and taste for salt and heat.
- Ladle into bowls and top with a spoonful of plant yogurt, diced avocado, cilantro and green onions.
Good to know
No soy mince?
Use a fourth can of beans, or 1/2 cup of dry red lentils with an extra cup (2 1/2 dl) of broth. The chili is just as hearty either way, and it's about the same score.
Make it in the slow cooker?
Do steps 1 and 2 in a pan, then put everything except the corn, lime and toppings in the slow cooker for 6 hours on low. Stir in the corn and lime for the last 15 minutes.
Is it vegetarian too?
Yes. If you eat dairy, a spoonful of Greek yogurt or sour cream and some grated cheddar on top are the classic toppings.
Alternatives
Per
- Calories
- 78
- Protein
- (23%)
- 4 g
- Fat
- (22%)
- 2 g
- Carbohydrates
- (56%)
- 12 g
- of which sugar
- 3 g
- Fiber
- 4 g
- Sodium
- 272 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 2231 kcal goes into the pot and 3255 g of ingredients comes out as about 2850 g of food: 78 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.