RecipesFrom the test kitchen
Bean and Vegetable Chili
A one-pot, plant-based chili built on beans and dark greens for a high-fiber, high-protein dinner with real staying power.
A big pot of plant-based chili is one of the easiest ways to hit a high-fiber, high-protein dinner without any meat. This version leans on beans and dark leafy greens for staying power, then builds real depth with a dried-spice base instead of a seasoning packet. It is honest weeknight food: a little chopping, one pot, and about 40 minutes mostly hands-off on the stove. Make a double batch, because it is better the next day and freezes well.
Method
- 1
Warm the olive oil in a large pot over medium heat. Add the onion with a pinch of salt and cook 5 to 6 minutes until soft and translucent, then stir in the garlic for 30 seconds until fragrant.
- 2
Add the chili powder, paprika, and oregano. Toast the spices in the oil for about 1 minute, stirring constantly, so they bloom and lose any raw, dusty taste.
- 3
Pour in the tomatoes and their juice, scraping up anything stuck to the bottom. Add the cooked soybeans and 1.5 cups water, then bring to a gentle boil.
- 4
Lower to a simmer, partly cover, and cook 20 to 25 minutes, stirring now and then, until the flavors meld and the beans are very tender.
- 5
Stir in the chia seeds and simmer uncovered another 5 minutes. They will thicken the chili into a glossy, spoon-coating body without any flour.
- 6
Fold in the chopped spinach and cook just 2 minutes, until wilted and bright green, then kill the heat.
- 7
Stir in the lime juice, taste, and adjust salt. The acid wakes up the whole pot.
- 8
Ladle into bowls and shower each with hulled hemp seed. Serve hot.
Why this scores well
Original analysis by NutriVerdict
The plant foods doing the heavy lifting here rank high on NutriVerdict's Nutrient Density Score. Soybeans (score 84) bring the most complete plant protein of any common legume plus a serious dose of fiber, and raw spinach (score 100) tops our vegetable rankings while folding in folate, vitamin K, and iron. Chia seeds (score 83) thicken the pot with soluble fiber and plant omega-3s, while hulled hemp seed (score 76) sprinkled on top is a quick protein and magnesium boost. It leans on the highest-scoring foods in our reference set to stay filling on plants alone.
Tips
- No time to cook dried soybeans? Canned soybeans or edamame work; drain and rinse first.
- Want more chew? Swap 1 cup of the beans for cooked bulgur stirred in at step 5.
- Kale holds up better than spinach for leftovers; add it a few minutes earlier so it softens.
- Leftovers thicken overnight thanks to the chia. Loosen with a splash of water when you reheat.
What this plate is built on
This recipe leans on foods that are good sources of dietary fiber, iron, magnesium, protein and potassium. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
This chili keeps well in an airtight container in the fridge for up to 4 days, and the flavor deepens by day two as the spices settle. It freezes nicely for up to 3 months, though the spinach softens on thawing, so consider stirring in fresh greens after reheating. Warm it gently on the stovetop with a splash of water or broth to loosen it back up, since the chia thickens it further as it chills.
Variations and swaps
- Swap the soybeans for cooked lentils or kidney beans if you want a more classic chili texture and a softer bite.
- Trade the raw spinach for chopped kale or Swiss chard in cooler months, adding it a few minutes earlier so the sturdier leaves soften.
- Push it smoky by adding a chopped chipotle in adobo or a half teaspoon of smoked paprika alongside the regular paprika.
What to serve it with
Ladle it over cooked bulgur, brown rice, or a baked sweet potato to turn a bowl of chili into a fuller plate. A shower of the hulled hemp seed, a squeeze of lime, and a handful of chopped parsley on top add fresh contrast, and a slice of crusty bread on the side is welcome for mopping the bowl.
Note: Not medical advice. This bowl is rich in fiber and plant protein from soybeans, chia, and hemp, plus micronutrients like folate, vitamin K, and iron from the spinach. USDA data puts cooked soybeans and chia among the densest fiber sources you can spoon into a bowl, which is what makes this chili satisfying without any meat.
Frequently asked questions
Can I use canned beans instead of cooking soybeans from dry?
Yes, and it is the faster route. Swap in two 15-ounce cans of drained, rinsed beans for the 3 cups cooked soybeans, using cannellini, black, or pinto if you cannot find canned soybeans. Since canned beans are already tender, stir them in during the last 10 minutes so they warm through without turning mushy.
How do I get the chili thick without simmering it for hours?
The 2 tablespoons of chia seeds are your shortcut. Stir them in and let the pot sit off the heat for 5 to 10 minutes, and they absorb liquid and thicken the chili the way a long reduction would. If you want it thicker still, mash a cup of the beans against the side of the pot before serving.
Is this recipe gluten-free?
As written it is close, but the ingredient list mentions bulgur as an optional add-in, and bulgur is wheat. Leave the bulgur out and confirm your chili powder is a single-ingredient or certified gluten-free blend, since some blends contain wheat as a filler. The beans, spinach, seeds, and spices are all naturally gluten-free.
How do I scale this for a bigger crowd?
It doubles cleanly to serve 8, since a wide pot handles the extra volume without changing the cook time much. Keep the oil and aromatics at about 1.5 times rather than a full double so the base does not turn greasy, and taste for chili powder at the end since spice blends intensify as the batch grows.
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