Looking for a delicious and healthy vegan recipe? Look no further than this Easy Vegan 3 Bean Chili!
Packed with flavor and protein, this chili is sure to satisfy your taste buds and keep you feeling full and satisfied. The best part is, it’s incredibly simple to make. Just gather your ingredients – three types of beans, diced tomatoes, onions, garlic, and spices – and let it simmer on the stove for an hour. The result? A hearty and comforting chili that will warm you up from the inside out. Whether you’re a vegan or not, this chili is a must-try!
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Key Takeaways:
- Simple, Healthy, and Delicious
This vegan 3-bean chili is packed with flavor, protein, and nutrients while being incredibly easy to make. - Customizable Ingredients
Opt for organic, homegrown, or freshly prepared components like vegetable broth, roasted garlic, and dried beans for maximum health benefits. - Brain-Boosting Benefits of Beans
Beans support brain health and gut microbiome with their rich prebiotic and probiotic content, aiding digestion and reducing inflammation. - Versatile Serving Options
Serve this chili over rice, as a dip, in nachos, or as a taco filling for creative and satisfying meals. - Longevity of Leftovers
Chili can last up to four days in the fridge or be frozen for a convenient, ready-to-eat meal option anytime. - Flexibility in Recipes
Replace beans with lentils, chickpeas, or tofu if needed, and experiment with bean varieties to discover your favorite flavor combinations.
SIS Tip - Simple is Smart for Vegan 3 Bean Chili.
For this recipe and any recipe you make, the SIS Tip is to, if possible, grow and can the ingredients for your recipes. Make your own vegetable and meat broths from healthy organic ingredients. Purchase organic dried beans and cook them instead of using canned beans. The more you know what is in your food, the better it is for your brain and body.
Neuro Nutrition Nugget - Beans
Did you know that what you eat can have a direct impact on your brain health? It’s true! And one food that has been shown to have a positive effect on the brain-gut connection is beans. Beans are not only a great source of fiber and protein, but they also contain pre and probiotics, which can help support a healthy gut microbiome.
The gut microbiome refers to the community of bacteria that live in your digestive tract. These bacteria play a crucial role in maintaining your overall health and well-being, including your brain health. Research has shown that a healthy gut microbiome can help reduce inflammation in the body, improve mood, and even enhance cognitive function.
Beans are particularly beneficial for the gut because they contain both prebiotics and probiotics. Prebiotics are non-digestible fibers that act as food for the beneficial bacteria in your gut. They help promote the growth of these bacteria, which in turn can improve digestion and support a healthy immune system. Probiotics, on the other hand, are live bacteria that can provide additional health benefits when consumed in adequate amounts.
Easy Vegan 3 Bean Chili Recipe Ingredients:
- Olive Oil: Extra Virgin Olive Oil
- Vegan Sausage: I used 1 package of Morning Star Farms Breakfast Sausage Patties that I defrosted and chopped up. They have gluten, so if you are gluten free go with a gluten free plant-based sausage.
- Onion: You will need a medium yellow onion
- Garlic: I used roasted garlic cloves, Here is how. If you don’t want to roast up some garlic use fresh diced garlic cloves.
- Cumin: Check the expiration date on your spices and toss them if they have expired. Expired spices are similar to dust.
- Paprika: I like both the sweet and smoky paprika.
- Chili Powder: is a blend of spices that include dried red chili peppers, cayenne, garlic and onion powder, cumin, Mexican oregano, and salt.
- Bay Leaf: is an aromatic leaf that adds flavor and deepens the flavor of a savory dish like a soup, stew, or chili.
- Diced Tomatoes: Either Fresh, home canned, or purchased tomatoes will do.
- Vegetable Broth: Homemade is easy and healthier for you.
- Pinto, Black and White Beans: dried organic beans are best. I used canary beans for the white beans, great northern, or navy beans will also do.
Step by Step Instructions for Vegan 3 Bean Chili.
- Chop the cooked plant-based sausage and set aside.
- Saute the diced onions and roasted garlic in olive oil in the bottom of your Instant Pot or Pressure Cooker. If you use fresh garlic, add the diced fresh garlic to the Instant Pot after the onions are translucent and lightly browned.
- Add the cooked plant-based sausage to the Instant Pot.
- Add the seasonings and dried beans. Mix
- Add the diced tomatoes and broth. Also, the optional jalapenos. Mix
- Put the lid on the Instant Pot, set the time to 45 minutes, and pressure to high.
- When the time is up, vent it fast and serve it hot with the optional toppings.
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Frequently Asked Questions About Chili.
What Can I use Instead of Beans?
If you’re looking for alternatives to beans, don’t worry; there are plenty of options available! Beans are a great source of protein and fiber, but if you’re looking for variety or have dietary restrictions, you can try using lentils, chickpeas, or even tofu instead. Lentils are a versatile legume that can be used in soups, stews, salads, and even as a meat substitute in burgers. Chickpeas, also known as garbanzo beans, can be used in hummus, roasted as a snack, or added to salads for an extra crunch. And if you’re looking for a plant-based protein option, tofu is a fantastic choice. It can be marinated, grilled, stir-fried, or even blended into smoothies for added creaminess. So don’t limit yourself to just beans; explore these alternatives and discover new flavors and textures in your meals!
Can Chili be Called Chili Without Beans?
Absolutely! While beans are a common ingredient in chili, it doesn’t mean that chili without beans can’t be considered chili. In fact, many traditional chili recipes don’t include beans at all. The beauty of chili is that it is a versatile dish that can be customized to suit individual preferences. Some people prefer their chili without beans because they enjoy the meat’s and spices’ rich flavors more prominently. Others may have dietary restrictions or simply don’t enjoy the texture of beans. Regardless of whether it contains beans or not, as long as it is cooked with the characteristic blend of spices and ingredients, it can still be called chili. So, go ahead and experiment with different variations of chili, with or without beans, and enjoy the deliciousness it brings to your table!
What is a Substitute for Red Beans in Chili?
If you’re looking to switch things up in your chili recipe and find a substitute for red beans, don’t worry! Plenty of other options can add a delicious twist to your dish. One great alternative is black beans. These beans have a rich and hearty flavor that pairs perfectly with the bold spices in chili. Another option is pinto beans, which have a creamy texture and mild taste that can complement the other ingredients in your chili. You could even try using kidney beans or navy beans for a slightly different flavor profile. The possibilities are endless, so don’t be afraid to get creative and experiment with different bean varieties in your chili recipes.
Servings Suggestions
Looking for some delicious ways to serve chili? Look no further! There are so many creative and tasty options to enjoy this hearty dish. One classic suggestion is to serve chili over a bed of fluffy rice. Combining the tender meat and the savory sauce with the rice is divine. Another great idea is to top your chili with a dollop of sour cream and a sprinkle of shredded cheese. The sour cream’s coolness complements the chili’s spiciness perfectly, while the melted cheese adds a rich and creamy texture. For a fun twist, you can even use chili as a filling for tacos or burritos. The possibilities are endless when it comes to serving chili, so get creative and enjoy!
How Long will Leftovers Keep?
Leftover chili can be a delicious and convenient meal option, but many people wonder how long it will keep before it goes bad. The good news is that chili can be stored in the refrigerator for up to four days. This means you can enjoy the flavors and warmth of your favorite chili recipe for multiple meals throughout the week. Just make sure to store it in an airtight container to maintain its freshness and prevent any odors from seeping into other foods in the fridge. So, next time you make a big batch of chili, don’t worry about finishing it all in one sitting – you can savor the flavors for days to come!
Can you Freeze Chili?
Absolutely! Freezing chili is a fantastic way to save time and effort in the kitchen. Freezing chili is a convenient option if you have a big batch leftover from a dinner party or simply want to prepare meals in advance. The process is quite simple – ensure that the chili is completely cooled before transferring it to airtight containers or freezer bags. Label them with the date and portion size for easy identification later on. When you’re ready to enjoy your frozen chili, simply thaw it in the refrigerator overnight and reheat it on the stove or in the microwave. So go ahead and freeze that delicious chili without any worries! Freezing chili is a convenient option if you have a big batch leftover from a dinner party or simply want to prepare meals in advance.
FAQ:
Q: What can I use instead of beans in chili?
A: You can substitute beans with lentils, chickpeas, or tofu for a delicious and protein-rich alternative.
Q: Can chili be called chili without beans?
A: Yes! Traditional chili recipes often exclude beans, focusing instead on spices, meat (or plant-based substitutes), and other rich ingredients.
Q: What is a good substitute for red beans in chili?
A: Black beans, pinto beans, kidney beans, or navy beans are excellent alternatives for red beans in chili.
Q: How long will leftover chili keep?
A: Leftovers can be refrigerated for up to 4 days if stored in an airtight container, ensuring freshness and flavor.
Q: Can you freeze chili?
A: Yes, chili freezes well. Cool it completely, store it in airtight containers or freezer bags, and thaw overnight in the fridge before reheating.
Q: How can I serve chili creatively?
A: Serve over rice, top with sour cream and cheese, or use as a filling for tacos, burritos, or even as a dip for nachos.
Easy Instant Pot Vegan Chili
Equipment
- 1 Instant Pot a pressure cooker will also work
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- To see the ingredient amounts in metric units, click the blue "METRIC:" button between the ingredients and the instructions for this recipe.
Ingredients
- 1 tbsp olive oil
- 1 medium onion diced
- 3 large cloves of roasted garlic or fresh garlic
- ½ lb Plant-based Sausage. I used 1 package of Morning Star Farms Sausage Patties that I chopped up.
- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp sea salt
- 2 tsp paprika
- 1 bay leaf
- ½ cup dried white beans
- ½ cup dried pinto beans
- ½ cup black beans
- 1 quart diced canned tomatoes alternate 2 cans (29 ounces) petite diced tomatoes
- 2-3 cups Vegetable Broth
- 2 tbsp Fresh Cilantro
- optional toppings: vegan cheese, vegan sour cream, diced scallions.
- 1-2 diced jalapeno peppers optional if you like your chili spicy hot.
Instructions
- If you are using an uncooked plant-based protein Saute it before you start, chop it up and set aside.
- Saute the diced onions in olive oil in the bottom of the Instant Pot until translucent about 3-4 minutes.
- Saute the roasted garlic with the onions. If you are using fresh garlic add the garlic to the sauteed onions and saute until just fragrant.
- Add the cooked plant-based sausage pieces to the Instant Pot.
- Add the seasonings and dried beans.
- Add the Tomatoes, vegetable broth and optional diced jalapeno pepper.
- Stir to combine and put the lid on the Instant Pot.
- Set the pressure to high and the timer to 45 minutes.
- When the time is up, fast-release the pressure and serve with chopped cilantro and optional toppings.
