Recipe description
June 28, 2026
Meal prep bean chili
Meal prep bean chili for gut-friendly, fiber-rich everyday meals
Meal Prep Friendly
Batch Cooking
Easy Recipe
90%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, celery, soy, peanut, sesame, lupin, milk, mustard, sulfites, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans, vegetables, and legumes.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein, complex carbohydrates, and healthy fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, kidney
1
cup
Bean, black
1
cup
Chickpea
1
cup
Onion
1
piece
Garlic
2
cloves
Bell Pepper
1
piece
Carrot
1
piece
Celery
1
piece
Chili powder
2
teaspoons
Seed, cumin
1
teaspoon
Tomato sauce
1
cup
Vegetable broth
2
cups
Oil, olive
2
tablespoons
Salt
1
teaspoon
Black pepper
1
teaspoon
Sweet corn
1
cup
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped onion, garlic, bell pepper, carrot, and celery. Sauté until vegetables are softened, about 5–7 minutes.
3
Stir in chili powder, cumin, salt, and black pepper. Cook for 1–2 minutes until fragrant.
4
Add canned beans (kidney, black, chickpeas), corn, tomato sauce, and vegetable broth to the pot.
5
Bring to a simmer and let cook for 20-30 minutes, stirring occasionally.
6
Taste and adjust seasoning if necessary before serving.
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Nutrition
320 kcal
Calories
16 g
Protein
40 g
Carbohydrates
11 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What makes this bean chili good for meal prep?
It's plant-based, high in fiber, and designed for batch cooking; it stores well in the fridge for several days and can be frozen in portions.
How long does it keep in the fridge or freezer?
Fridge: 3–4 days. Freezer: 2–3 months. Thaw in the fridge overnight and reheat until steaming hot.
Can I freeze it in individual portions?
Yes. Freeze in sealed, portion-sized containers; label with the date and thaw in the fridge before reheating.
How can I adjust the spice level?
Add more chili peppers, chili powder, or hot sauce to taste. To reduce heat, simmer with milder ingredients.
Can I customize with different beans or vegetables?
Yes—swap in kidney beans, black beans, or chickpeas and add other vegetables for variety and fiber.
Is this recipe gluten-free and dairy-free?
Yes, it's vegan and gluten-free when you use gluten-free spices and avoid gluten-containing ingredients.
How should I reheat the chili safely?
Stovetop over medium heat for 5–10 minutes or microwave in short bursts until steaming hot; stir occasionally.
How should I portion it for a week’s meals?
Divide into 4–5 airtight containers; each portion is about 1–2 cups, depending on your needs.
What are good serving ideas or toppings?
Serve with brown rice or quinoa, avocado, cilantro, lime, and a dollop of dairy-free yogurt or crushed tortilla chips.
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