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!

Disclosure: The post may contain affiliate links, earning us a small commission from qualifying purchases at no extra cost to you.

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, may lower cancer risk, help with bone strength, and aid in digestion. Carrots aren’t just good for your eyes; the beta carotene may actually support estrogen balance, plus the fiber is great for digestion. The vitamin C in 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 anti-inflammatory properties and antioxidants (to help reduce oxidative stress) and promotes gut health.

Turmeric: The active compound in turmeric is called curcumin. It has a host of benefits when used as a culinary spice. To list a few, it has anti-inflammatory properties, supports bone health, and enhances mood.

Ground Flaxseed: This is one of the most beneficial foods for hormone support. Flaxseed is a good source of phytoestrogens (lignans) and omega-3 fatty acids. This may help with estrogen balance, bone health, mood regulation, and heart health.

How to make Hearty Plant-Based Chili:

This one-pot meal is simple to make after prepping the vegetables. View the recipe card below for a printable version.

Ingredients:

• 1 tbsp olive or avocado oil
• 1 cup diced yellow onion
• 1 cup diced carrots
• 1 red bell pepper, diced
• 1 cup diced zucchini
• 3 cloves garlic, minced
• 1 tbsp tomato paste
• 1 1/2 tbsp chili powder
• 1 1/2 tsp cumin
• 1 tsp turmeric
• 1 tsp smoked paprika
• 1 tsp salt
• black pepper to taste
• 1/4 tsp cayenne pepper (optional)
• 1 1/2 cups vegetable broth
• 1 (14 oz) can diced fire-roasted tomatoes
• 1 (14 oz) can black beans, drained and rinsed
• 1 (14 oz) can pinto beans, drained and rinsed
• 2 tbsp ground flaxseeds (optional)
• cilantro, sliced avocado, and vegan sour cream (for serving)

Directions:

Step 1: 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, and zucchini. Sauté the veggies for a few minutes to soften them, then stir in the minced garlic and cook until fragrant.

Step 2: Add the tomato paste and sprinkle all the spices (chili powder, cumin, turmeric, smoked paprika, salt, black pepper, and optional cayenne pepper) over the veggies and stir to combine. Allow the mixture to cook for a minute or two more.

Step 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.)

Step 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.)

Step 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.)