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3-Bean Chili

by
Enrico Foschi
Enrico Foschi

This hearty and warming chili is perfect for any occasion. It combines black beans, kidney beans, and red lentils for a protein-rich and versatile meal.

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Preparation time (min) 15 min
Cooking time (min) 50 min
Difficulty
3-Bean Chili

Ingredients

4 servings
|
  • 1 tsp
    Olive oil
  • 2
    Onion diced
  • 1 tbsp
    Oregano dried
  • 1 tbsp
    Bell pepper sweet
  • 1.5 tsp
    Bell pepper smoked
  • 1 tsp
    Coriander ground
  • 1 tbsp
    Cumin ground
  • 1.5 tsp
    Chili powder
  • 2 tbsp
    Tomato paste
  • 4
    Garlic clove chopped
  • 2
    Red bell pepper pitted and diced
  • 1 cup
    Corn kernel
  • 1.5 cup
    Black bean cooked
  • 1.5 cup
    Kidney bean cooked
  • 3/4 cup
    Red lentil dried
  • 400 g
    Tomato diced
  • 3 cup
    Vegetable broth low sodium
  • 1 cup
    Coriander fresh, chopped
  • 1
    Avocado pitted, peeled and diced
  • 1 whole
    Lime juice
  • 1/4 cup
    Soy yogurt

Instructions

1

Heat the oil in a large pot over medium heat and add the onions. Cook, stirring regularly, for 4 to 5 minutes until the onions soften and turn golden brown.

Ingredients needed for this step

olive oil onion
2

Add oregano, sweet paprika, smoked paprika, coriander, cumin, chili powder, tomato paste, and garlic. Cook for 1 minute, stirring, until the mixture is fragrant.

Ingredients needed for this step

oregano bell pepper bell pepper coriander cumin chili powder tomato paste garlic clove
3

Add red bell pepper, corn kernels, black beans, kidney beans, red lentils, diced tomatoes, cocoa powder, and vegetable broth. Stir well. Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally.

Ingredients needed for this step

red bell pepper corn kernel black bean kidney bean red lentil tomato cocoa powder vegetable broth
4

Remove one third of the chili from the pot, place it in a blender or food processor, puree, and return it to the pot.

5

Add walnuts and cook uncovered for another 20 minutes. Season with salt to taste.

Ingredients needed for this step

walnut
6

Serve with coriander, avocado, lime juice, and soy yogurt.

Ingredients needed for this step

coriander avocado lime juice soy yogurt

Nutrition Facts (per serving)

Calories 300 kcal
Fat 11 g
  • Saturated Fat: 1.5 g
Carbohydrates 45 g
Fiber 12 g
Sugar 5 g
Protein 15 g

Learn More About This Recipe

📝

About this Recipe

Discover this delicious 3-Bean Chili recipe that combines black beans, kidney beans, and red lentils for a protein-packed, hearty meal. Perfectly spiced with smoked paprika, cumin, and chili powder, this warming dish simmers gently to develop rich flavors. Ideal for plant-based diets and anyone seeking a nutritious, comforting dinner option. Easy to prepare using common kitchen utensils like a large pot and blender, this chili is a versatile and satisfying choice for any occasion.
💪

Why This Recipe Is Good For You

This 3-Bean Chili is an excellent source of plant-based protein and fiber, supporting digestive health and sustained energy. The combination of beans and lentils provides essential nutrients like iron, magnesium, and folate, making it a wholesome meal for vegetarians and vegans. Its hearty ingredients help keep you full and satisfied, making it great for weight management and overall wellness.
💡

Tips & Tricks

For the best flavor, sauté the onions until golden brown to develop sweetness. Pureeing a portion of the chili adds a creamy texture without extra cream. Adjust the chili powder to your preferred spice level. Using fresh herbs like coriander at the end brightens the dish. Leftovers taste even better the next day as flavors meld.
🔄

Recipe Variations

Try adding different beans such as pinto or cannellini for variety. You can swap red lentils for green or brown lentils depending on availability. For a smoky twist, add chipotle peppers in adobo sauce. Serve over rice or with crusty bread for a complete meal. For a lower-carb option, omit corn and serve with cauliflower rice.
🗄️

Storage Instructions

Store leftover chili in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, stirring occasionally to heat evenly. This chili also freezes well for up to 3 months; thaw overnight in the fridge before reheating. Adding a splash of vegetable broth when reheating helps maintain moisture.
📚

Recipe History

Chili recipes have roots in Tex-Mex cuisine, traditionally featuring beans and chili peppers. This 3-Bean Chili variation incorporates lentils for added protein and texture, reflecting modern plant-based adaptations. The use of cocoa powder is inspired by Mexican mole sauces, adding depth and richness. Over time, chili has become a beloved comfort food worldwide, with countless regional twists.
🥗

Nutritional Information

This chili is rich in plant-based protein, fiber, and complex carbohydrates, making it a balanced meal. The beans and lentils provide essential minerals like iron and potassium, while the vegetables contribute vitamins and antioxidants. Low in saturated fat and free from animal products, it supports heart health and digestive wellness.
🍽️

Pairing Suggestions

Pair this hearty chili with a fresh green salad or steamed vegetables for a complete meal. It goes well with cornbread or tortilla chips for added texture. For drinks, try a light beer, a fruity red wine, or a refreshing lime-infused water to complement the spices. Garnish with avocado and soy yogurt to add creaminess and balance the heat.

Tags

plant-based protein-rich hearty

Recipe Categories

Cuisine

american

Meal Type

lunch dinner

Course

main course

Cooking Methods

boiling curing

Occasions

everyday weeknight dinner

Dietary Restrictions

vegetarian vegan low-sugar low-carb halal kosher macrobiotic

Allergens

soybeans

Seasons

all-season

Difficulty

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