Smoky Three-Bean Rainbow Chili

Primary Health Focus: Gut Health
Also Supports: Heart-healthy eating, steady energy, and plant-based protein
Meal: Dinner
Diet: Vegan
Gluten-Free: Yes, when made with gluten-free tamari or without soy sauce
Servings: 6 generous servings
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total Time: About 1 hour

Rich, smoky, colorful, and satisfying, this three-bean chili is filled with tender sweet potato, peppers, tomatoes, corn, and warming spices. Black beans, kidney beans, and pinto beans create a hearty texture while providing enough variety to make each spoonful interesting.

The chili is flavorful enough to serve on its own but becomes even better with fresh avocado, cilantro, green onions, or a spoonful of creamy plant-based yogurt.

Ingredients

For the Chili

• 1 tablespoon extra-virgin olive oil

• 1 large yellow or sweet onion, diced

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• 1 medium sweet potato, peeled and cut into 1/2-inch cubes, about 2 cups

• 4 garlic cloves, minced

• 1 small jalapeño, seeded and finely chopped, optional

• 2 tablespoons tomato paste

• 2 tablespoons mild chili powder

• 2 teaspoons ground cumin

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• 1 teaspoon unsweetened cocoa powder

• 1 can black beans, 15 ounces, drained and rinsed

• 1 can kidney beans, 15 ounces, drained and rinsed

• 1 can pinto beans, 15 ounces, drained and rinsed

• 1 can crushed or petite-diced tomatoes, 28 ounces

• 2 cups low-sodium vegetable broth, plus more as needed

• 1 tablespoon low-sodium soy sauce or tamari, optional

• 1 cup fresh or frozen corn

• 1 tablespoon fresh lime juice, plus more to taste

• 1/2 teaspoon sea salt, plus more as needed

• 1/4 teaspoon freshly ground black pepper

Optional Toppings

• Diced avocado

• Chopped fresh cilantro

• Thinly sliced green onions

• Plain unsweetened plant-based yogurt

• Toasted pumpkin seeds

• Fresh lime wedges

• Crushed tortilla chips

• Pickled jalapeños

Directions

1. Heat the olive oil in a large Dutch oven or heavy soup pot over medium heat.

2. Add the onion, red bell pepper, green bell pepper, and a small pinch of salt. Cook for 7 to 9 minutes, stirring occasionally, until the onion is soft and the peppers have begun to brown around the edges.

3. Add the sweet potato and cook for 3 minutes, stirring occasionally.

4. Add the garlic and jalapeño, when using, and cook for approximately 30 seconds, just until fragrant.

5. Stir in the tomato paste, chili powder, cumin, smoked paprika, oregano, and cocoa powder. Cook for 1 to 2 minutes, stirring constantly. The tomato paste should darken slightly and begin coating the vegetables.

6. Add the black beans, kidney beans, pinto beans, tomatoes, vegetable broth, soy sauce or tamari, salt, and black pepper. Stir well and bring the chili to a gentle boil.

7. Reduce the heat to medium-low and partially cover the pot. Simmer for 25 to 30 minutes, stirring occasionally, until the sweet potato is tender.

8. Use a potato masher or the back of a sturdy spoon to mash some of the beans and sweet potatoes against the side of the pot. Five or six firm presses should be enough. This gives the chili a thicker, creamier texture while leaving most of the beans whole.

9. Stir in the corn and simmer uncovered for another 5 minutes. Add a little more vegetable broth when the chili is thicker than you prefer.

10. Remove the pot from the heat and stir in the lime juice. Taste carefully and add more salt, pepper, chili powder, smoked paprika, or lime juice as needed.

11. Let the chili rest for 10 minutes before serving. This gives the flavors time to settle and the broth time to thicken.

12. Ladle into bowls and finish with your favorite toppings.

Why This Chili Tastes So Good

The vegetables are cooked until they begin to brown, creating a sweeter and more savory foundation than simply boiling everything together.

Cooking the tomato paste and spices directly in the pot deepens their flavor. Smoked paprika adds warmth, while a small amount of cocoa softens the sharpness of the tomatoes and makes the chili taste richer without making it sweet.

Mashing a portion of the beans and sweet potato creates a velvety broth without cream or flour. The final squeeze of lime brightens all of the slow-cooked flavors.

Why Your Gut Will Love It

Black beans, kidney beans, and pinto beans provide fiber and naturally occurring resistant starch. Sweet potato, corn, peppers, tomatoes, onions, garlic, herbs, and spices add several more plant foods to the meal.

Each of these plants contributes a somewhat different mixture of fibers and plant compounds. Eating a variety of plant foods over time gives the gut microbiome a broader range of nourishment than relying on one or two sources of fiber.

Other Benefits

The three kinds of beans provide plant-based protein, iron, folate, potassium, and slow-digesting carbohydrates.

Sweet potatoes contribute beta-carotene, while tomatoes and peppers provide vitamin C and colorful antioxidant compounds. Because the chili is built around beans and vegetables, it is satisfying without relying on meat or dairy.

Adjusting the Heat

For a mild family-friendly chili, omit the jalapeño and use mild chili powder.

For medium heat, include half or all of the seeded jalapeño.

For a hotter chili, leave some jalapeño seeds in place or add cayenne pepper, crushed red pepper, or hot sauce a little at a time.

Remember that chili often tastes slightly hotter after it has been refrigerated overnight.

Easy Substitutions

Instead of one of the beans: Use an additional can of any of the other beans. Cannellini beans or black-eyed peas will also work.

Instead of sweet potato: Use butternut squash, Yukon Gold potatoes, or an additional bell pepper.

Instead of fresh corn: Use frozen corn straight from the freezer. Drained and rinsed canned corn can also be used.

Instead of fire-roasted tomatoes: Regular crushed or diced tomatoes work perfectly well.

Without cocoa powder: Simply leave it out. The chili will still be flavorful.

Without soy sauce or tamari: Omit it and add a little extra salt after simmering.

For an oil-free version: Sauté the vegetables in 1/4 cup of vegetable broth, adding another splash whenever the pot becomes dry.

Seasonal Garden Note

Summer garden peppers, tomatoes, corn, onions, garlic, jalapeños, and fresh cilantro can all be used in this recipe.

Sweet potatoes give it a particularly Southeastern feel and make it a natural autumn dinner. In winter, canned tomatoes, canned beans, frozen corn, and stored sweet potatoes make the chili affordable and easy to prepare.

Serving Ideas

Serve the chili with:

• Warm cornbread

• A simple green salad

• Baked sweet potatoes

• Brown rice or quinoa

• Whole-grain tortilla chips

• Roasted vegetables

• A spoonful of plant-based yogurt and fresh avocado

Leftover chili also makes an excellent filling for baked potatoes, burritos, stuffed peppers, or taco salads.

Make-Ahead and Storage

The chili often tastes even better the following day.

Allow leftovers to cool, then store them in a covered container in the refrigerator for up to four days. Reheat gently on the stovetop or in the microwave, adding a splash of broth or water when needed.

Freeze individual portions for up to three months. Thaw overnight in the refrigerator before reheating.

A Gentle Fiber Note

This chili contains a substantial amount of fiber. Someone who does not regularly eat beans may prefer to begin with a smaller serving.

Draining and thoroughly rinsing canned beans can make them more comfortable for some people. Drinking enough water and gradually increasing fiber intake may also help the digestive system adjust.