(3 Bean) Vegetarian Chilli

A vibrant and wholesome dish, this spiced three-bean chilli stew is packed with plant-based goodness and aromatic spices. Perfect for a quick midweek meal or batch cooking for the week ahead, it’s high in fibre, loaded with vitamins, and bursting with flavour. Beans provide a great source of plant-based protein, supporting muscle repair and energy levels, while the spices—cinnamon, cumin, and coriander—are rich in antioxidants and help promote digestion. A warming dish that’s as nutritious as it is delicious!

Ingredients

• ½ cinnamon stick

• ½ tsp black peppercorns

• 1 tsp coriander seeds

• 1 tsp cumin seeds

• 1 carrot (approx. 100 g), cut into pieces

• 1 red pepper (approx. 150 g), cut into pieces

• 5 sprigs fresh coriander, leaves only

• 1 onion (approx. 150 g), quartered

• 2 garlic cloves

• 2 - 4 fresh bird's eye chillies, deseeded if desired, to taste

• 30 g olive oil

• 400 g tinned chopped tomatoes

• 240 g tinned chickpeas, rinsed and drained (1 x 400 g tin)

• 240 g tinned cannellini beans, rinsed and drained (1 x 400 g tin)

• 240 g tinned kidney beans, rinsed and drained (1 x 400 g tin)

• 1 Tbsp tomato purée

• 2 Tbsp vegetable stock paste (see tip below)

• ½ tsp dried chilli flakes

Method

1. Toast the spices
   Place the cinnamon stick, black peppercorns, coriander seeds, and cumin seeds in a dry pan over medium heat. Toast for 2 minutes until aromatic, then grind them into a fine powder using a spice grinder or pestle and mortar. Set aside.

2. Prepare the vegetables
   Finely chop the carrot, red pepper, and coriander leaves. Set aside.

3. Sauté the aromatics
   Finely dice the onion, garlic, and chillies (deseeded if you prefer less heat). Heat the olive oil in a large pot over medium heat and sauté the onion mixture for 5 minutes until softened.

4. Build the stew
   Add the chopped tomatoes, chickpeas, cannellini beans, kidney beans, tomato purée, vegetable stock paste, chilli flakes, the chopped vegetables, and the reserved spice mix to the pot. Stir well to combine.

5. Simmer to perfection
   Bring the stew to a gentle simmer, reduce the heat to low, and cook for 20 minutes, stirring occasionally.

6. Serve and enjoy
   Allow the stew to cool slightly before serving. Garnish with fresh coriander leaves if desired and enjoy warm.

Health Benefits

This stew is a powerhouse of nutrition. The variety of beans ensures you’re getting a blend of plant-based protein, fibre, and iron to keep your energy levels balanced and support gut health. The vibrant vegetables, like carrots and red peppers, provide immune-boosting vitamins A and C, while the spices help reduce inflammation and aid digestion. A balanced dish like this is ideal for supporting women 35+ who want to feel their best while juggling busy lifestyles.

Tip:
For a homemade vegetable stock paste, blend cooked vegetables such as celery, carrots, onions, and herbs with salt and olive oil, then store in a jar in the fridge.

Another Tip:
I added halloumi this time (because I love grilled halloumi on a chill or curry) and next time I’ll try greek yogurt and extra spinach. Always good to chuck more greens on…. Enjoy! It’s delicious x