Three Bean High Protein Chili: Healthy Plant-Based Recipe
Chili is an American classic that’s hearty, comforting, and endlessly versatile. You can serve this Three Bean Vegetable Chili in so many ways, think chili cheese dogs (plant-based or traditional), loaded nachos, chili with cornbread, or my favorite, spooned over a big bowl of noodles.
But here’s something that sets this chili apart from many other comfort foods: it’s packed with vegetables. Unlike fried wings, pizza, or chips, a bowl of homemade chili brings serious flavor and nutrients to the table. Of course, there’s no rule saying you can’t have wings or nachos too, make both and enjoy the best of both worlds.
Ready to see what makes this version extra special? Let’s dig into the recipe and talk about the secret ingredient that takes it to the next level.
Three Reasons Why I Love This Recipe As A Flexitarian Dietitian
1. It’s a Meal Prep Master: This chili is perfect for busy weeknights. Just make a big batch, store it in an airtight container, and enjoy ready-to-go meals throughout the week. It reheats beautifully and tastes even better the next day.
2. It’s High in Fiber and Packed with Veggies: Getting kids (and even adults) to eat their veggies can be a challenge, but not with this recipe. Loaded with beans and colorful vegetables, it’s a feel-good meal that’s both nourishing and satisfying.
3. Easy Meal For Stressful days: This is a one-pot, dump-it-and-forget-it kind of meal. Plus, the bold, cozy flavors and customizable toppings make it a family favorite.
This Recipe Has a Secret!
There’s a secret ingredient in this Vegetable Chili, can you guess what it is? Here’s a hint: it’s made of tiny florets and looks a bit like ground beef when this chili is done cooking.
It’s riced cauliflower!
Riced cauliflower blends right in with the beans and veggies, mimicking the texture of ground meat while adding even more veggie goodness to every bite. It’s a simple way to boost the nutrition without changing the cozy, hearty feel of a classic chili.
Tools & Ingredients for Vegan Vegetable Chili
Tools You’ll Need
To make this recipe, you’ll need just a few basic kitchen tools:
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A Dutch oven or large pot (for stovetop cooking) OR a slow cooker (if you prefer a hands-off method)
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A cutting board and sharp knife
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A can opener
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A wooden spoon or spatula for stirring
Ingredients You’ll Need
Veggies:
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Riced cauliflower – The secret ingredient gives this chili its meaty texture without using any animal products.
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Jalapeños – For heat and flavor. Dice with seeds and ribs for extra spice, or leave them out for a milder chili.
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Bell peppers – Red, green, yellow, or orange, any color works. They add a pop of color and natural sweetness.
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Onion – Yellow is my favorite, but red, white, or shallots work too. It’s a key base for building flavor. Check out my article all about this ingredient and chili! Best Onions For Chili and How To Use The Different Types
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Crushed canned tomatoes – Choose a high-quality brand like Cento or Tuttorosso. This is the heart of the chili, so make it count. I love Bianco DiNapoli, SAN MERICAN, and Cento.
Beans:
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1 can pinto beans
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1 can Great Northern beans
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2 cans black beans
This mix provides contrast in color, texture, and flavor, making each bite satisfying and unique.
Spices & Flavor Boosters:
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Chili powder: Add as much or as little as you like. I keep it light, but you can double or triple it if you love bold chili flavor.
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Ground cumin
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Garlic powder
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Oregano
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Thyme
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Bay leaves
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Celery seed
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Paprika
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Cayenne pepper
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Cracked black pepper
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Salt, to taste
Optional Sweetener:
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Honey (or maple syrup for vegan) – Just a touch helps balanance
Toppings for High-Protein Chili
My favorite part about chili are all the toppings! Here are some of my favorites:
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Shredded cheddar cheese (or plant-based cheese)
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Jalapeños
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Greek yogurt or sour cream (plant-based or dairy)
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Chopped onions
And if you want to get creative, try:
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Fritos or tortilla strips
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A squeeze of lime
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Hot sauce
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Cilantro or chives
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Green onions
For a fun twist, surprise your guests with unexpected toppings like:
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A drizzle of honey or maple syrup
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A splash of whiskey
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Hemp hearts
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Diced mango
- Tater Tots
The options are endless! Have fun with it!
How to Make Vegan Vegetable Chili
This recipe couldn’t be easier and it all comes together in one pot!
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Sauté the aromatics.
Start by heating a bit of oil in a Dutch oven or large pot. Add your chopped onions, bell peppers, and jalapeños. Cook until softened and fragrant, about 5–7 minutes. -
Add the rest.
Stir in the riced cauliflower, canned beans (drained and rinsed), crushed tomatoes, spices, and a splash of water or broth if needed. Give everything a good stir, then cover with a lid. -
Let it simmer.
Reduce the heat and let the chili simmer gently for 30–40 minutes. Use this time to read a chapter of your book, hop on the bike for a spin, or take the dog for a walk. The longer it simmers, the deeper the flavor gets. -
Taste and adjust.
Before serving, give it a taste and adjust the seasoning if needed—more salt, spice, or a little extra honey or lime juice to balance the flavors. -
Serve and garnish.
Ladle into bowls and pile on your favorite toppings. Think Greek yogurt or plant-based sour cream, shredded cheese, jalapeños, avocado, fresh herbs, tortilla chips, or cornbread croutons.
Other Additions & Customizations
One of the best things about this chili is how flexible it is. You can easily adjust it based on what you have on hand or what you’re craving.
Add Extra Veggies
Got extra produce in the fridge? Toss it in! Green chiles, red or green bell peppers, sweet potatoes, or even corn all work beautifully here. It’s a great way to reduce food waste and bulk up the nutrition.
Switch Up the Beans
To keep the protein around 25–30 grams per serving, I recommend using 4 cans of beans for 6 servings. But feel free to mix and match, use more Great Northern beans, fewer black beans, or add lentils for a slightly different texture and flavor.
Craving More Heat?
Add a smoky kick with 1–2 dried chili peppers or stir in red pepper flakes or cayenne. Start with 1–2 teaspoons and adjust to your spice tolerance.
Want a Richer Base?
Instead of water, use vegetable broth, homemade or store-bought. It adds depth and rounds out the flavor of the tomatoes and spices.
Ways to Enjoy This Chili
I talked a little about this earlier in the article but there’s no wrong way to eat chili.
Here are a few of my favorite ideas:
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Chili Mac: Stir into your favorite cooked pasta for a cozy, protein-packed twist on mac and cheese.
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With Tortilla Chips: Scoop it like a chunky dip or enjoy it nacho-style.
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In a Bowl with Cornbread: Classic and comforting. Bonus points for cornbread croutons.
Other Recipes You May Enjoy
Easy Rotisserie Chicken Soup with Sweet Potatoes – for the Flexitarian or non-vegan
How To Make Kimchi Ramen Noodle Soup: Easy and Vegan Recipe – for the vegan soup lover
Cowboy Caviar with Lentils – A vegan dip or salad for the football fan
The Ultimate Po’ Boy Bowl with Crispy Air-Fried Mushrooms – for the plant-based foodie
Three Bean High Protein Chili
Equipment
- 1 large soup pot or Dutch oven
- 1 stirring spoon
Ingredients
- 2 tbsp avocado oil
- 1 yellow onion, diced
- 4 cloves garlic, minced
- 1 red bell pepper, diced any color you prefer
- 2 jalapenos, chopped optional
- 2 cups riced frozen cauliflower
- 30 oz black beans 2 cans drained and rinsed
- 15 oz pinto beans 1 can drained and rinsed
- 15 oz great northern beans 1 can drained and rinsed
- 28 oz crushed tomatoes 1 can
- 20 oz vegetable broth
Spices
- 2 tbsp chili powder
- 1 tbsp cumin
- 1 tbsp dried oregano
- 1 tsp cayenne pepper
- 1 tsp celery seed
- 1 tsp dried thyme
- 1/2 tsp kosher salt
- 1 dried bay leaves 1-2 bay leaves
- 1/2 tsp black pepper
- 1 tbsp maple syrup or other sweetener of choice - i.e. honey, brown sugar
Toppings
- 6 tbsp vegan cheddar cheese see recipe note for further topping suggestions
Instructions
Saute Aromatics
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the red bell pepper, jalapeno, onion and cook until softened, about 5 minutes.
- Add the minced garlic to the pot and cook for an additional 1-2 minutes until fragrant.
- Add the chili powder, cayenne pepper, and cumin to the pepper, onion, and garlic and mixture. Continue to saute for 1-2 minutes to toast the spices.
Add the Cauliflower, Beans, and Tomatoes
- Add the riced cauliflower, beans, tomatoes, and vegetable broth to the pot and stir.
Add the Remaining Seasonings
- Add the oregano, celery seed, thyme, bay leaves, kosher salt, black pepper, and maple syrup to the chili and stir.
Simmer
- Cover the pot with a lid and let the chili simmer for 30-60 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
Taste and Serve
- Remove the bay leaf and taste the chili and adjust the seasoning if needed, adding more salt and pepper as desired.
- Once the chili is ready, serve hot with your favorite toppings.
Notes
The nutrition information provided is an estimate generated using a nutrition calculator. Values may vary depending on specific ingredients used, portion sizes, and preparation methods. For the most accurate results, please calculate using your preferred nutrition calculator or consult with a registered dietitian.
Nutrition
Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!
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