Creamy Vegan White Bean Chili

GF V DF VG NF SF Mar 6, 2025

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Everyone knows I'm a big sucker for chili; check out my Slow Cooker Chili and Low FODMAP Chili. But I came across this recipe for a vegan creamy chili, and it looked too delicious not to try. I've modified it quite a bit, and the result is a creamy meatless, dairy free, and nut free chili that's high in fiber from the beans and vegetables. Pair this alongside some Vegan Cajun Cornbread, and you got a delicious and healthy meal to serve next time you have vegetarians over

VEGETABLES
- 1/2 tbsp (7.5 g) Extra virgin olive oil
- 3 medium (360 g) Bell pepper
- 3 medium (330 g) Onion
- 1/2 tbsp (9 g) Salt
- 3 tbsp (45 g) Minced garlic

SPICES
- 1/4 cup (36 g) Chili powder
- 1 tbsp (10 g) Cumin, ground
- 1 tbsp (3 g) Oregano, dried
- 4 tbsp (60 g) Soy sauce, low sodium, gluten free

TOMATOES & BEANS
- 28oz can (794 g) Crushed tomatoes
- 14.5oz can (411 g) Diced tomatoes
- 2x15.5oz cans (516 g) Beans, drained and rinsed
- 3 tbsp (48 g) Tahini, or any other nut/seed butter
- 1x15.5oz can (439 g) Beans, NOT drained or rinsed

FINISH
- 2 tbsp (30 g) Lime juice

1. Heat a large Dutch oven over medium heat with olive oil. Cut your peppers and onions into a medium dice

2. Add the vegetables to the pot along with salt. Cover with a lid, and cook until the peppers are soft and the onions are translucent, about 15 minutes

3. Add in the garlic, and cook for about 30 seconds, or until fragrant

4. Add the spices (chili powder, cumin, and oregano) into the pot, and toast for about a minute before adding the soy sauce

5. Add the crushed tomatoes, diced tomatoes, and (drained and rinsed) beans (2 cans). Reduce heat to low, cover, and simmer for 1 hour with occasional stirring

6. Meanwhile, add tahini (or any nut/seed butter) and an entire other can of beans (not drained or rinsed) to a food processor. Blend until smooth

7. Add the cream mix to the pot, and stir until fully combined. Squeeze in some lime, and divide into 6 servings

https://www.poormanprotein.com/recipes/vegan-chili

Description

 Everyone knows I'm a big sucker for chili; check out my Slow Cooker Chili and Low FODMAP Chili. But I came across this recipe for a vegan creamy chili, and it looked too delicious not to try. I've modified it quite a bit, and the result is a creamy meatless, dairy free, and nut free chili that's high in fiber from the beans and vegetables. Pair this alongside some Vegan Cajun Cornbread, and you got a delicious and healthy meal to serve next time you have vegetarians over

Time

Prep Time:

30 minutes

Cook Time:

1 hour

Total Time:

1 hours 30 minutes

Cost

Total Cost:

Cost per Serving:

$1.69

Ingredients

Serving(s)

Vegetables

1/2 tbsp Extra virgin olive oil
3 medium Bell pepper
3 medium Onion
1/2 tbsp Salt
3 tbsp Minced garlic

Spices

1/4 cup Chili powder
1 tbsp Cumin, ground
1 tbsp Oregano, dried
4 tbsp Soy sauce, low sodium, gluten free

Tomatoes & Beans

28oz can Crushed tomatoes
14.5oz can Diced tomatoes
2x15.5oz cans Beans, drained and rinsed
3 tbsp Tahini, or any other nut/seed butter
1x15.5oz can Beans, NOT drained or rinsed

Finish

2 tbsp Lime juice

Instructions

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1. Heat a large Dutch oven over medium heat with olive oil. Cut your peppers and onions into a medium dice


2. Add the vegetables to the pot along with salt. Cover with a lid, and cook until the peppers are soft and the onions are translucent, about 15 minutes


3. Add in the garlic, and cook for about 30 seconds, or until fragrant


4. Add the spices (chili powder, cumin, and oregano) into the pot, and toast for about a minute before adding the soy sauce


5. Add the crushed tomatoes, diced tomatoes, and (drained and rinsed) beans (2 cans). Reduce heat to low, cover, and simmer for 1 hour with occasional stirring


6. Meanwhile, add tahini (or any nut/seed butter) and an entire other can of beans (not drained or rinsed) to a food processor. Blend until smooth



7. Add the cream mix to the pot, and stir until fully combined. Squeeze in some lime, and divide into 6 servings

Nutrition Facts

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Servings: 6

Calories: 338

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Total Fat: 8.9g (11 %)
 Saturated Fat: 1.0g (5 %)
 Polyunsaturated Fat: 2.8g
 Monounsaturated Fat: 3.0g
Cholesterol: 0mg (0 %)
Sodium: 1756mg (76 %)
Total Carbohydrate: 55.2g (20 %)
 Fiber: 7.8g (28 %)
 Net Carbs: 47.4g
 Total Sugar: 11.4g
  Added Sugar: 0.0g (0 %)
Protein: 16.5g (33 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 240mg (18 %)
Iron: 7.14mg (40 %)
Magnesium: 111mg (26 %)
Potassium: 1227mg (26 %)

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Glycemic Index:

29.0

Glycemic Load:

14.2

Sources of Inspiration

https://youtu.be/MoF3OEkXb9k?si=KWwEuv9k8-h7dY6P

https://www.poormanprotein.com/recipes/chili