Hearty Plant-Based Chili

This yummy plant-based chili comes out perfect every time! We love it over cooked brown rice or quinoa; or try it with a slice of whole grain sourdough bread for the ultimate comfort food!

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This delicious, one-pot Hearty Plant-Based Chili is one of my family’s go-to meals that is always in rotation at our house. We love the warm, cozy flavors that are rich and satisfying. Like our Pasta e Fagioli, this dish is truly comfort food. This is so good by itself, but we really enjoy it on a small bed of rice or noodles topped with cilantro and vegan sour cream.

Why You’ll Love this Hearty Plant-Based Chili

Family-friendly: Still feeding a family at home? This recipe has you covered! Make a large pot of this chili to feed your crew, or double the recipe and bring it to a family gathering. Chili is always a crowd-pleaser!

Hormone supporting: The whole food ingredients in this recipe are healthy and balanced. Certain foods may help ease menopause symptoms and provide steady energy. (See how below!)

Versatile: This Hearty Plant-Based Chili is versatile, so it’s easy to swap or substitute ingredients. Try different bean varieties, or swap herbs and spices. Add more fresh vegetables, or omit the ones you don’t want if preferred.

One-pot meal: Fewer dishes to wash is always appreciated. This one-pot meal makes cleanup a breeze!

Budget-friendly: Made up primarily of affordable staple ingredients, like beans, veggies, and spices, this chili is a budget-friendly meal option. You may already have most of what you need on hand.

Ingredients That Support Hormonal Health:

Beans (Black and Pinto): We love fiber-rich beans of all kinds because they help with digestion and regulate blood glucose levels (to prevent energy crashes). Plus, they are a good source of protein and iron, making them great for maintaining muscle mass. Did you also know that beans contain phytoestrogens? Phytoestrogens mimic estrogen in the body, potentially helping to ease menopause symptoms like hot flashes.

Vegetables (Onions, Carrots, Bell Peppers, and Zucchini): Eating your veggies has never been easier than in this hearty plant-based chili. There’s a good reason to try and prioritize eating as many vegetables as you can. They provide a nice boost of vitamins, minerals, and antioxidants to help prevent cell damage. Some vegetables, such as onions, help lower cholesterol and help with inflammation. Carrots aren’t just good for your eyes; the beta carotene may actually lower cancer risk, plus the fiber is great for digestion. Eating fresh vegetables, such as zucchini and bell peppers, has many benefits, especially in menopause. Stress management and skin improvement are two potential positives.

Garlic: Used in many recipes, garlic has cancer-fighting antioxidants (to help reduce oxidative stress) and has been found to regulate cholesterol.

Turmeric: The active compound in turmeric is called curcumin. It has a host of benefits when used as a culinary spice. To list a couple, it has anti-inflammatory and anti-cancer properties.

Ground Flaxseed: Flaxseed is a great source of phytoestrogens (lignans) and omega-3 fatty acids. This may help prevent breast cancer and support brain health, kidney function, and heart health.

How to make Hearty Plant-Based Chili:

See the full recipe card with measurements and instructions below.

What You’ll Need:

Fresh Vegetables:

• yellow onion
• carrots
• red bell pepper
• zucchini
• jalapeño pepper
• garlic

Pantry Essentials:

• olive or avocado oil
• tomato paste
• chili powder
• cumin
• turmeric
• smoked paprika
• salt & pepper
• vegetable broth
• fire-roasted tomatoes
• black beans
• pinto beans
• flaxseed

For Serving:

• cilantro
• sliced avocado
• vegan sour cream

How to Make this Recipe:

1. If you haven’t yet, dice all the vegetables. Then, heat a tablespoon of olive or avocado oil in a large pot over medium-high heat. To the pot, add diced onion, carrots, bell pepper, zucchini, and jalapeño pepper. Allow the vegetables to cook for a few minutes to soften them, then stir in the minced garlic and cook until fragrant.

2. Add the tomato paste, chili powder, cumin, turmeric, smoked paprika, salt, and black pepper to the pot and stir to combine. Let the mixture cook for a minute or two more.

3. Stir in the remaining ingredients: vegetable broth, fire-roasted tomatoes, black beans, pinto beans, and ground flaxseeds. Bring the mixture to a boil. Turn down the heat and allow the chili to simmer covered for about 30 minutes (or until veggies are softened), stirring occasionally. (If it thickens too quickly, add a bit more vegetable broth or water until the desired consistency is achieved.)

4. Using a potato masher or immersion blender, mash or blend about one-third of the chili mixture. I do this step right in the pot. (This creates a thicker, heartier texture.)

5. Serve and enjoy with your favorite toppings! Our favorites include cilantro, vegan sour cream, green onion, jalapeño slices, or sliced avocado. For an added boost of protein and fiber, serve chili over cooked quinoa or brown rice.

Notes & Storage:

• Storage: To store the leftovers, keep them in an airtight container in the refrigerator for up to 4 days. You can also freeze this for 4 to 6 months. I like to freeze individual servings in freezer-safe storage bags.
• Notes:
  1. To boost the protein, sprinkle on a tablespoon of hemp seeds as a topping (adds 3-5 grams). Serve the chili over 1/2 cup quinoa or brown rice (adds 3-4 grams). Serve with a side of whole grain bread (adds about 4-6 grams).
  2. If you don’t have a potato masher or immersion blender, you can puree about 1 cup of the chili in a blender or food processor.
  3. Smoked paprika is a magic ingredient in this dish, adding depth to the flavor; however, regular paprika can be used if needed.
  4. You can use any beans you have on hand for this. I have used kidney beans as well as chickpeas.
  5. An easy substitute for vegetable broth is 1-2 tsp vegetable bouillon mixed with 1 1/2 cups water.
  6. The ground flaxseeds are optional and are there to add a boost of nutrition to this dish. (See post for more information about the benefits of flaxseed.)