Ultimate Guide to Making a Slimming World Friendly Vegan 5-Bean Chilli
If you are looking for a meal that feels like a warm hug on a cold day, you have come to the right place. A great bean chilli is one of those dishes that everyone claims to have perfected. But making one that is completely plant-based, packed with flavour, and healthy is a real skill.
Whether you are following the Slimming World plan, trying to eat more plant-based foods, or just want a cheap and cheerful dinner for the family, this chilli is for you.
The best part about this 5 bean chilli is how simple it is. You do not need fancy equipment or hard-to-find ingredients. In fact, you probably have most of what you need in your kitchen cupboard right now. It is naturally low in fat and high in protein.
Why does this bean chilli fit your plan perfectly?
If you are a Slimming World member, you will know all about Free Food. This is a list of ingredients you can eat without weighing, measuring, or counting. It is what makes the plan so sustainable for so many people.
According to the official Slimming World website, Free Foods include things like lean meat, fish, pasta, rice, and crucially for us, beans and lentils. Vegetables and fruit are also on the list. This means our vegan chilli is built almost entirely from Free Food ingredients. You can fill your bowl and feel satisfied without worrying about using up your daily allowance of “Syns” on the main bulk of the meal.
You can read more about what counts as Free Food on the Slimming World website.
The beauty of a bean chilli is that it is what is known as “low energy dense.” This means it takes up a lot of space in your stomach and keeps you full, but it does not contain a huge amount of calories compared to its weight. This is the science that helps you lose weight without feeling hungry.
The nutritional value of pulses
Beans, pulses, and lentils are not just fillers. They are very nutritious too. When you swap meat for beans, it becomes better for your heart.
The British Heart Foundation explains that pulses are excellent for your health because they are high in protein and fibre but low in fat. This combination is key to feeling full. Fibre takes a while to digest, which means you are less likely to go reaching for the biscuit tin an hour after dinner.
They also point out that pulses are inexpensive. In a world where food prices seem to go up every week, swapping mince for tins of beans is a good way to save money, too. A single tin of kidney beans can contain as much protein as a portion of mince, but with almost no saturated fat.
If you want to read the full breakdown of why pulses are so good for you, check out this article from the British Heart Foundation.
Selecting your five beans
The name “five bean chilli” sounds impressive, but there are no strict rules on which beans you must use. The goal is to have a mix of textures and sizes. This variety makes the dish interesting to eat. If every mouthful is the same mushy texture, you will get bored quickly.
Here are five great options to include in your bean chilli:
- Red Kidney Beans: These are the classic choice. They have a thick skin that holds up well during long cooking times. They give you that authentic chilli look and feel.
- Black Beans: These are smaller and have a slightly earthy flavour. They add a nice colour contrast to the red tomato sauce.
- Cannellini Beans: These are white, creamy, and soft. They tend to break down a little more than kidney beans, which helps thicken the sauce naturally.
- Pinto Beans: Common in Mexican cooking, these are speckled beans that turn pinkish-brown when cooked. They have a lovely buttery texture.
- Borlotti Beans: These are quite large and have a nutty flavour. They are very satisfying to bite into.
You can also use chickpeas, black-eyed beans, or even butter beans. Butter beans are huge and creamy, which can make the chilli feel very decadent. If you cannot find five different tins, lots of supermarkets sell “mixed bean salad” tins in water. Using a couple of those is a great shortcut to a tasty bean chilli.
Building the flavour base
Since we are not using meat fat to provide flavour, we need to work a little harder with our spices and aromatics. A common mistake with vegan bean chilli is just dumping everything in the pot and boiling it. That results in a flat, watery taste. We want deep, rich, and savoury.
The Aromatics
Start with onions, garlic, and peppers. You want to chop your onions and peppers into roughly the same size as the beans. This makes it easier to eat. Cook them gently until they are soft and sweet. Do not rush this part. Softening the onions creates a sweet base that balances the tomatoes’ acidity.
Blooming the Spices
This is the most important step. Do not just stir your spices into the wet sauce. You need to fry them for a minute first. This process is called “blooming.” It releases the oils in spices, making them more potent.
For a classic chilli flavour, you will need:
- Cumin: This gives that warm, earthy smell.
- Smoked Paprika: Essential for a vegan bean chilli. It mimics the smoky flavour you might usually get from meat or chorizo.
- Chilli Powder: Use mild or hot, depending on your taste.
- Ground Coriander: This adds a slight citrusy floral note that lifts the heavier flavours.
Add these to your softened onions and stir constantly for about 60 seconds. You will smell the difference immediately.
Umami Boosters
Meat has a savoury quality known as “umami.” To replicate this in a plant-based dish, you need a few ingredients.
- Tomato Puree: Fry a tablespoon of this with your spices. It adds a concentrated tomato depth.
- Soy Sauce: A splash of soy sauce might sound odd in a Mexican dish, but it adds saltiness and a rich, dark colour.
- Marmite: Trust the process. A teaspoon of yeast extract adds a meaty richness that you cannot put your finger on, but you would miss if it weren’t there. Yeast extract is generally free on the plan too.
The wet ingredients
Once your spice base is ready for the bean chilli, add the liquid. Chopped tinned tomatoes are the standard, but passata (sieved tomatoes) creates a smoother, thicker sauce. A combination of both works well for me.
You might also need a little vegetable stock. This loosens the mixture so it can simmer for a long time without drying out. Make sure your stock cubes are suitable for vegans if that is important to you.
The cooking method
Time is an ingredient in this bean chilli. If you cook this for 10 minutes, it will taste like beans in tomato juice. If you cook it for 45 minutes to an hour, it becomes bean chilli.
- Sauté: Spray a large pan with low-calorie cooking spray. Add your chopped onions and peppers. Cook for 5 to 8 minutes until soft. Add crushed garlic and cook for another minute.
- Spice: Add your cumin, smoked paprika, chilli powder, and coriander. Stir and cook for 1 minute.
- Mix: Stir in your tomato puree and cook for another minute.
- Pour: Add your tinned tomatoes, passata, soy sauce, and a splash of stock.
- Simmer: Drain and rinse your tins of beans thoroughly. Add them to the pot. Bring everything to a boil, then turn the heat down low. Put a lid on the pan but leave a small gap for steam to escape. Simmer gently for at least 30 to 45 minutes. The sauce should reduce and become thick and dark red.
Serving suggestions
Now you have a pot of delicious bean chilli, how should you eat it?
- Rice: Boiled white or brown rice is Free Food.
- Jacket Potato: A fluffy baked potato topped with bean chilli is the ultimate comfort lunch.
- Wedges: Cut potatoes into wedges, spray with oil, sprinkle with paprika, and bake until crispy. These are great for dipping.
- Nachos Style: If you have a Healthy Extra allowance for cheese, you can melt some on top. Serve with a crisp salad to add crunch.
Storage and food safety
This bean chilli recipe is brilliant for batch cooking. It often tastes even better the next day as the flavours have had more time to mingle. However, you need to be careful with how you store rice and beans.
According to the USDA Food Safety and Inspection Service, you should refrigerate leftovers within 2 hours of cooking. If you leave food out at room temperature for longer than that, bacteria can start to grow rapidly.
You can keep your leftover bean chilli in the fridge for 3 to 4 days. If you have made too much to eat in that time, freeze it. It will stay safe in the freezer indefinitely, but the quality is best if you eat it within 3 to 4 months.
When you reheat your bean chilli, make sure it is piping hot throughout. The USDA recommends reheating leftovers to an internal temperature of 74°c.
You can find these safety guidelines on the USDA website.
Frequently Asked Questions
Can I use dried beans instead of tinned?
Yes, you can, but it takes much longer. Dried kidney beans must be soaked overnight and then boiled vigorously for at least 10 minutes to remove toxins before they are safe to simmer. Tinned beans are pre-cooked and much more convenient for a quick weeknight meal.
Is this recipe suitable for freezing?
Absolutely. Bean chilli freezes very well. Let it cool down completely before putting it into freezer-safe containers or bags. Label them with the date so you know when you made it. Defrost it in the fridge overnight before reheating.
How can I make it spicier?
If you like real heat, add fresh chopped red chillies along with your onions at the start. You can also add a pinch of cayenne pepper or dried chilli flakes with your dried spices. Taste it as you go. It is easier to add more spice later than to take it away.
Do I have to use 5 different types of beans?
Not at all. If you only have kidney beans and baked beans, use those. The “5 bean” title is just a suggestion. Use whatever you have in your cupboard. Even a tin of lentils works well to bulk it out.
Give it a go
Making a vegan bean chilli that fits with your diet does not mean sacrificing flavour. By using a variety of beans for texture and properly layering your spices, you can create a meal that is satisfying, healthy, and cheap.
Get your biggest pot out, raid your store cupboard, and enjoy. Let me know in the comments below if you make this recipe and what you think. Which beans did you choose? Would you make a bean chilli again?
