FoodRef · Recipe for Three-Bean Chili

Smoky Vegan Three-Bean Chilli

6/ 10Mixed
Median across 11 diets

5 approve · 1 caution · 5 avoid

Controversy3.0
Consensus3.0Divisive

Standard deviation of the 11 scores. Higher = the diets disagree more.

The verdicts

Disapprove (5)

  • Carnivore
    1.0
  • Paleo
    2.0
  • Keto
    2.0
  • Low-FODMAP
    2.0
  • Whole30
    2.0

Caution (1)

  • Zone
    6.0

Approve (5)

  • DASH
    7.2
  • Mediterranean
    7.0
  • Vegan
    9.5
  • Anti-Inflammatory
    8.0
  • GLP-1
    8.2

Ingredients

Instructions

  1. Put the onions, celery and chopped peppers with the oil in your largest flameproof casserole dish or heavy-based saucepan, and fry gently over a low heat until soft but not coloured.
  2. Drain both jars of peppers over a bowl to catch the juices. Put a quarter of the peppers into a food processor with the chipotle paste, vinegar, cocoa, dried spices and herbs. Whizz to a purée, then stir into the softened veg and cook for a few mins.
  3. Add the tomatoes and refried beans with 1 can water and the reserved pepper juice. Simmer for 1 hr until thickened, smoky and the tomato chunks have broken down to a smoother sauce.
  4. At this stage you can cool and chill the sauce if making ahead. Otherwise add the kidney and black beans, and the remaining roasted peppers, cut into bite-sized pieces, then reheat. (This makes a large batch, so once the sauce is ready it might be easier to split it between two pans when you add the beans and peppers.) Once bubbling and the beans are hot, season to taste and serve.

Diet-by-diet

DASHApproved

High in vegetables, beans, and fiber with no meat, supporting DASH principles. Sodium from canned beans, jarred peppers, and refried beans could be lowered with low-sodium versions.

MediterraneanApproved

Lots of vegetables, beans, herbs, and spices align well, though the recipe uses sunflower oil rather than olive oil and leans more Latin American than Mediterranean.

VeganApproved

Entirely plant-based with vegetables, legumes, spices, and vegetable oil — fully vegan as written.

CarnivoreAvoid

Contains no animal products at all; the entire recipe is vegetables and beans, which are excluded on carnivore.

PaleoAvoid

Three types of beans and refried beans make this incompatible with paleo, which excludes all legumes.

KetoAvoid

Loaded with beans, tomatoes, and onions — very high in carbohydrates and far above keto carb limits.

Low-FODMAPAvoid

Onions, garlic-adjacent aromatics, and large amounts of kidney, black, and refried beans are all high-FODMAP triggers.

Whole30Avoid

Beans, refried beans, and processed jarred peppers/chipotle paste are non-compliant with Whole30 rules.

ZoneCaution

Decent protein from beans balanced with carbs and some fat, but the carb-to-protein ratio likely skews higher than Zone's 40/30/30 target.

Rich in colorful vegetables, legumes, oregano, cumin, cinnamon, and cocoa — all anti-inflammatory; only the sunflower oil slightly detracts.

GLP-1Approved

Excellent fiber and plant protein from three beans plus vegetables promote satiety and steady glucose, supporting GLP-1 goals; portion of beans is high in carbs.

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