Vegetarian bean chili
A meat-free but hearty chili: red beans, chickpeas and corn simmered with spices — a balanced, fibre-rich dish.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle250 g cooked red kidney beans
- check_circle200 g cooked chickpeas
- check_circle150 g sweet corn
- check_circle400 g crushed tomatoes
- check_circle1 onion
- check_circle1 bell pepper
- check_circle2 cloves garlic
- check_circle14 g olive oil
- check_circleCumin, paprika, salt, pepper
Method
- 1Sauté the onion, garlic and pepper in the oil.
- 2Add the tomatoes and spices, and simmer for 10 minutes.
- 3Stir in the beans, chickpeas and corn.
- 4Cook a further 10 minutes, then season.
- 5Serve with a little rice if you like.
All the generosity of chili, without meat
This vegetarian take on chili swaps meat for a duo of legumes — kidney beans and chickpeas — for an equally nourishing dish: 14 g of protein, 49 g of carbs and above all 13 g of fibre for 287 kcal. Cheap, filling and tasty, it is an excellent way to add meat-free meals without sacrificing flavour or satiety.
Boosting the plant protein
14 g of protein is modest for a lifter. Serve the chili over rice (the grain + legume pairing completes the amino acid profile), add tofu or textured soy, or top with a little grated cheese or Greek yogurt if you're not vegan. These additions easily raise the protein total.
Safety and flavour
Use pre-cooked legumes (canned, rinsed) for simplicity and safety — dried kidney beans must be thoroughly cooked. Like classic chili, it benefits from simmering: awaken cumin and paprika in oil, let the flavours meld for 20 minutes, adjust the chili heat. Better reheated, it is perfect for batch cooking and freezes well.
How to serve it
Vegetarian chili lends itself to countless ways of serving, which also make it a sociable dish. Over a bed of rice, it becomes a complete, balanced meal (the grain + legume pairing completes the protein). Stuffed into a roasted sweet potato, in a burrito-style tortilla, or over nachos, it changes face completely for the same nutritional content.
The toppings bring indulgence: diced avocado, fresh coriander, red onion, a squeeze of lime, and — if you're not vegan — a spoon of Greek yogurt or a little grated cheese that raise the protein total along the way. It is the kind of dish you make in bulk and serve differently across several meals without ever tiring of it.
What to pair it with
To vary fibre-rich legume dishes, these recipes extend the idea.
Key takeaways
- 14 g protein and 13 g fibre: a filling, budget-friendly vegetarian chili.
- Serve it over rice or add tofu to complete the protein.
- Rinsed canned legumes: simple and safe (kidney beans well cooked).
- Better reheated: ideal for batch cooking, freezes well.
Frequently asked questions
Does a vegetarian chili provide enough protein?
On its own, it is a bit low (14 g). Served over rice, with tofu or a little cheese, it becomes a properly protein-rich meal. The grain + legume pairing provides a complete amino acid profile.
Do kidney beans need to be well cooked?
Yes: raw or undercooked dried kidney beans contain a toxin (lectin) that causes digestive upset. Canned beans are already cooked and safe. If starting from dried, soak them then boil them vigorously for at least 10 minutes.
Does vegetarian chili freeze well?
Perfectly: like meat chili, it even gains flavour after resting. Divide into portions, freeze for up to 3 months and reheat in a pan or microwave. Ideal for having ready meals on hand.
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