# Vegetarian Three-Bean Chili

Vegetarian three-bean chili is a thick, smoky, filling pot made with canned beans, vegetables and warm spices. It is vegan as written, cheap to make and great for meal prep.

Three kinds of beans give it a mix of textures, and a spoonful of soy sauce adds the savory depth that meat usually brings. It tastes even better the next day.

- Total time: 55 min (prep 15 min, cook 40 min)
- Serves: 6
- Per serving (estimated): 320 kcal, 16 g protein
- Cuisine: American. Category: Soup. Diet: vegan, vegetarian, dairy-free.

## Ingredients

- 2 tbsp olive oil
- 1 large onion, diced
- 1 red bell pepper, diced
- 1 large carrot, finely diced
- 4 cloves garlic, minced
- 3 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 2 tbsp tomato paste
- 1 can (800 g) crushed tomatoes
- 1 1/2 cups vegetable broth
- 1 can (400 g) black beans, drained and rinsed
- 1 can (400 g) kidney beans, drained and rinsed
- 1 can (400 g) pinto beans, drained and rinsed
- 1 cup frozen corn
- 1 tbsp soy sauce
- 1 tsp salt
- 2 tbsp lime juice

## Method

1. Heat the oil in a large pot over medium heat. Cook the onion, pepper and carrot for 8 minutes, until soft and the onion is translucent.
2. Add the garlic and cook 30 seconds, until fragrant.
3. Stir in the chili powder, cumin, paprika and tomato paste. Cook for 2 minutes, until the paste turns a deeper red and the spices smell toasty.
4. Pour in the crushed tomatoes, broth and soy sauce. Scrape the bottom of the pot to loosen any browned bits.
5. Add all three beans and the salt. Bring to a boil, then lower to a gentle simmer.
6. Simmer partly covered for 25 minutes, stirring now and then, until thick and the carrot is tender.
7. Stir in the corn and cook 5 minutes more. Mash a few beans against the side of the pot to thicken it.
8. Remove from the heat, stir in the lime juice, and taste for salt. Serve hot with your favorite toppings.

## Why it works

- Cooking the tomato paste and spices in oil deepens their flavor and removes any raw taste.
- Soy sauce is rich in glutamate, which adds a meaty, savory depth to a meatless pot.
- Three bean types give creamy, firm and meaty bites, so the chili never feels one-note.
- Lime juice added at the end lifts the smoky, earthy flavors and keeps the chili from tasting heavy.

## The science

- **Umami without meat.** Umami comes from glutamate, a compound found in tomatoes, soy sauce and mushrooms. Stacking a few of these ingredients makes the flavor build on itself. That is why tomato paste plus soy sauce can make a vegetable chili taste rich and savory.
- **Canned beans are already cooked.** Canned beans are fully cooked, so simmering is about flavor, not softening. Their cooking liquid also carries starch and salt, so rinsing them lowers the sodium. A short simmer lets them absorb the spiced broth without turning mushy.

## Tips

- Rinse the canned beans well to cut the sodium and the metallic canned taste.
- Dice the carrot small so it melts into the chili and adds natural sweetness.
- Mash about a quarter cup of beans to thicken the chili without flour.

## Mistakes to avoid

- Adding all the salt too early: canned tomatoes and broth are already salty, so season at the end.
- Skipping the spice toasting: the chili tastes dusty, so cook the spices in oil for 2 minutes first.
- Simmering with the lid fully on: it stays too watery, so leave it partly open to thicken.

## Variations and swaps

- Stir in 1 cup cooked quinoa or bulgur for extra protein and body.
- Add a chopped chipotle in adobo for smoky heat.
- Add diced sweet potato with the carrot for a sweeter chili.
- Swap vegetable broth for water plus an extra teaspoon of soy sauce if you are out of broth.
- Swap any of the beans for chickpeas or cannellini beans to use what you have.

## Storage

Refrigerate within 2 hours for up to 5 days. Freeze for up to 3 months and reheat until steaming hot, 165°F (74°C).

## FAQ

**Is vegetarian three-bean chili vegan?**

Yes, as written it is vegan, using vegetable broth, oil and no dairy. Skip cheese and sour cream, or use plant-based versions for toppings.

**How do I make vegetarian chili taste meaty?**

Use tomato paste, soy sauce and smoked paprika for deep savory flavor. You can also add chopped mushrooms or cooked lentils for a heartier bite.

**Can I use dried beans instead of canned?**

Yes. Cook about 1 1/2 cups of dried beans per can until tender first, then follow the recipe. Dried beans take 1 to 2 hours, or less in a pressure cooker.

**How long does vegetarian chili last in the fridge?**

It keeps for up to 5 days in a covered container. Bean-based chili often tastes better on day two as the flavors settle together.

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Source: https://cookingscientist.com/recipes/vegetarian-three-bean-chili (Cooking Scientist). Learn the science of cooking in the Cooking Scientist app for iPhone and iPad: https://apps.apple.com/app/id6830326846