Bean Chili Recipe

Growing up with a vegetarian mother, it was not uncommon for us to be served a bowl of beans. For a vegetarian, she doesn’t actually eat as much beans as you’d think. But when she does, it’s usually her bean chili recipe for dinner. 

We always ate her chili on white rice with grated cheese on top. Kind of unusual, but delicious all the same (or maybe it’s just nostalgic).

(No, just kidding, it’s delicious.)

I never even knew chili traditionally had meat in it until I was in my twenties, maybe even thirties. I followed my mom’s bean chili recipe and it never occurred to me that anyone would add meat to it!

Now, many years later, I’ve tried it many ways. And I mean MANY ways. 

Beefy. Vegetarian. Vegan. With bone broth. With vegetable broth. On Spanish rice. On cornbread. With cheese on top. Without cheese on top. With vegan cheese subs. And the same experimentation for sour cream. 

I’ve also tried it with or without corn. With or without bell peppers. With or without spicy cayenne. 

In case you’re not getting the idea yet, bean chili is highly, highly adaptable and so easy to make. It’s such a great dish for cooks starting out, and also for cooks who love to experiment. (Some might say we even toss in random ingredients willy-nilly. So careless! Oh, well.)

But no matter how I’ve tried it, there are a few consistencies that remain: A base of at least 3 cans of beans. A can of crushed tomatoes. And no matter what, I’ll always opt for chopped cilantro and avocado on top. 

What Are The Best Beans For Chili? 

Another area that is gray and adaptable, a bean chili recipe can be made with different kinds of beans and come out great either way. The most traditional choice would be kidney beans. My mom’s original recipe calls for two cans of black beans and one of anything else, but I actually prefer two cans of kidney instead. Plus one of whatever, usually black beans. 

In fact, I’m almost always making a big enough batch to do two cans of kidney beans, one can of black and one can of pinto. I’ve filled up the biggest Le Creuset you can get (15 quarts) with every can I had in the closet, including those just mentioned plus chickpeas, butter beans, navy beans and even baked beans. And even a can of creamed corn! And yes, this was all in one batch. (It was a very overly-spicy emergency).

And guess what, it was super good!

Bean Chili Recipe Ingredients

As I’ve probably made clear by now, the ingredients in any bean chili recipe are adjustable to whatever’s in your pantry, but here are the basics: cans of beans and a can of crushed tomatoes. You’ll want an onion and some garlic and some oil to saute them in to start. And if you’re feeling fancy, there’s no harm in some chopped bell pepper, too. 

For extra liquid you could just use water, but more flavorful would be vegetable broth. 

Another method to get some flavor in is through spices. Cumin, cinnamon and a tiny dash of cayenne make all the difference. Plus a spoon of sugar to cut through the tomatoes. 

Bean Chili Health Benefits

Coconut Oil: One of the safest oils in the kitchen, coconut oil can be heated to high temperatures without its structure changing and becoming toxic (like olive oil). It has a high concentration of medium-chain triglycerides, popularly referred to as “MCTs.” MCTs are antimicrobial, can reduce appetite, and make your skin look great (or your pet’s skin).

The Veggies:

Onion: Not to be outshined by more exotic ingredients, the common yellow onion is a wonderful source of prebiotic fiber to feed the healthy bacteria in your gut. It’s also been shown to reduce blood pressure and bad cholesterol.

Garlic: You can smell the benefits on this one! Societies around the globe have been using garlic medicinally for ages, and for good reason. Much like the onion, it lowers blood pressure, is packed with nutrients, and some studies show it can even prevent and lessen symptoms of the common cold!

Red Bell Pepper: A great source of fiber, these colorful fruits are often mistaken for vegetables. They’re high in antioxidants to keep you looking and feeling young, covering all ABC vitamins plus vitamin E. They also have a special dose of capsanthin, the potent antioxidant that makes them red.  

Tomatoes: Cooked and raw tomatoes have different health benefits, but both are important. Raw tomatoes are high in vitamin C, while cooking tomatoes releases some of their very strong antioxidants. Lycopene is one of them, and it’s been shown to drastically increase as tomatoes cook. It’s also been shown to decrease rates of cancer. 

The Star (Beans) and Supporting Spices

Beans: Whether you lean vegan, flexitarian or Mediterranean, beans can be a central part of your daily diet. They’re filling—loaded with fiber and protein—and high in minerals like iron and manganese and B vitamins like B9 (folate). Eating beans has been repeatedly shown to reduce the risk of all metabolic disease.

Cumin: This flavorful spice, named for its medical “cuminaldehyde,” regulates blood sugar, stimulates digestion and improves LDL (the baddie) cholesterol. Cumin has also been shown to protect against cancer and bone loss. Bonus: It’s antibacterial.

Cinnamon: Bursting with antioxidants, cinnamon has been used medicinally for centuries. It lowers blood sugar, and since it’s usually consumed with something sweet, that’s a good thing! Cinnamon also lowers LDL and total cholesterol, reduces inflammation, and is naturally antimicrobial—able to fight fungus and bad bacteria. 

Cayenne: This powerful spicy pepper provides vitamins even in it’s powdered form. Capsaicin—the compound that brings the spicy—is used medicinally to treat pain. It’s also been shown to reduce heart disease. Those who eat spicy tend to live longer than those milder-mouthed around us (me, it’s okay.)

How To Make This Bean Chili Recipe

Heat a spoon of coconut oil (or your oil of choice) in a large cast-iron enamel or stainless steel pot. Chop the onion and red peppers and mince the garlic. 

Saute the onion and pepper until beginning to brown, then add the garlic for about 10 seconds—just long enough to release its scent. Be ready to add in your broth and beans, plus crushed tomatoes and spices.

Simmer for 20-30 minutes and that’s it! Told you it was easy. 

Side note: this bean chili recipe is extremely freezer-friendly. It’s one of my top meals to make a big batch of and put some away for a very easy dinner another time. It stores in the fridge up about 5 days, and in the freezer about 3 months. When my fridge is getting empty, I just pop out a bag of chili the morning of or even a day or two before to defrost. (Morning of: defrost on the counter. Any earlier: defrost in the fridge.)

Serve with rice or homemade cornbread.