The Best Vegan 3 Bean Chili / Gut Healthy Food
The Best Vegan 3 Bean Chili / Gut Healthy Food is a medium American recipe that serves 4. 250 calories per serving. Recipe by Dr. Joanette MD on YouTube.
Prep: 15 min | Cook: 1 hr | Total: 1 hr 30 min
Cost: $23.69 total, $5.92 per serving
Ingredients
- 1 tablespoon Vegetable Oil (for sautéing)
- 1 large Onion (diced)
- 3 cloves Garlic (roasted or fresh, minced)
- 0.5 pound Plant-Based Sausage (MorningStar Farms Grillers, chopped)
- 2 teaspoons Chili Powder
- 2 teaspoons Sweet Paprika (or smoked paprika)
- 1 teaspoon Cumin
- 1 teaspoon Salt
- 1 cup Pinto Beans (dry) (rinsed)
- 1 cup Black Beans (dry) (rinsed)
- 1 cup Cannellini Beans (dry) (rinsed)
- 3 cups Vegetable Broth (homemade or low‑sodium store‑bought)
- 1 quart Canned Tomatoes (homemade or canned diced tomatoes)
- 1 leaf Bay Leaf
Instructions
Prepare Ingredients
Dice the onion, mince the roasted (or fresh) garlic, and chop the plant‑based sausage into bite‑size pieces.
Time: PT5M
Sauté Onion and Garlic
Set the Instant Pot to Sauté mode, add 1 tbsp vegetable oil, then add the diced onion. Cook for about 3 minutes until the onion just starts to turn light brown, then add the 3 cloves of roasted garlic and sauté until fragrant.
Time: PT5M
Temperature: Medium‑high
Add Plant‑Based Sausage
Add the chopped plant‑based sausage to the pot and stir for about 1 minute to heat through.
Time: PT2M
Temperature: Medium‑high
Season the Base
Sprinkle in 2 tsp chili powder, 2 tsp sweet paprika, 1 tsp cumin, and 1 tsp salt. Stir well to coat the aromatics and sausage.
Time: PT1M
Add Beans, Broth, Tomatoes, and Bay Leaf
Add the dry pinto, black, and cannellini beans, pour in 3 cups vegetable broth, add the 1‑quart canned tomatoes, and drop in one bay leaf. Stir to combine.
Time: PT2M
Pressure Cook – First Cycle
Secure the lid, set the valve to sealing, and select High Pressure for 30 minutes.
Time: PT30M
Natural Pressure Release
Allow the Instant Pot to naturally release pressure for about 15 minutes before opening the valve to release any remaining steam.
Time: PT15M
Check Bean Tenderness and Finish Cook
Open the lid and test a bean; if still firm, reseal and pressure cook an additional 15 minutes, then perform another natural release of 5‑10 minutes.
Time: PT15M
Finish and Serve
Remove the bay leaf, give the chili a good stir, and ladle into bowls. Top with chopped green onions, vegan sour cream, cilantro, or vegan cheese as desired.
Time: PT5M
Nutrition Facts
- Calories
- 250
- Protein
- 12 g
- Carbohydrates
- 35 g
- Fat
- 6 g
- Fiber
- 8 g
Dietary info: Vegan, High Fiber, Gluten‑Free option, Low Sodium
Allergens: Soy, Gluten
Ingredient Substitutions
- Instead of Vegetable Oil: Olive Oil, Canola Oil
- Instead of Onion: Yellow onion, Sweet onion
- Instead of Garlic: Garlic powder (1 tsp)
- Instead of Plant-Based Sausage: Other plant‑based sausage, TVP sausage
- Instead of Sweet Paprika: Smoked Paprika
- Instead of Salt: Sea salt
- Instead of Pinto Beans (dry): Kidney beans
- Instead of Cannellini Beans (dry): Great Northern beans
- Instead of Vegetable Broth: Water with bouillon
- Instead of Canned Tomatoes: Crushed tomatoes (32 oz)
Equipment Needed
- Instant Pot or Pressure Cooker
- Wooden Spoon
- Knife
- Cutting Board
- Measuring Cups and Spoons
- Ladle (optional)
- Serving Bowls (optional)
Critical Steps — Do Not Skip
- Sauté onions and garlic until lightly browned
- Pressure cook for 30 minutes on high pressure
- Natural pressure release for 15 minutes
- Check bean tenderness and add extra 15‑minute pressure cook if needed
- Remove bay leaf before serving
Chef Tips from the Video
- Roast garlic ahead of time for deeper flavor; store in the freezer for future use.
- Using homemade vegetable broth adds extra depth and reduces sodium compared to store‑bought versions.
- Add a pinch of smoked paprika for a subtle smoky note without overpowering the dish.
Troubleshooting
Beans are still hard after the first pressure cycle
Add an extra 15‑minute high‑pressure cook and allow another natural release; you can also add a splash more broth if needed.
Chili is too watery
After pressure cooking, use the Sauté function to simmer uncovered for 5‑10 minutes until it reaches desired thickness.
Storage
Refrigerator: Store in airtight containers for 3‑4 days
Freezer: Freeze in portion‑size bags for up to 3 months
Room temperature: Do not store at room temperature; refrigerate promptly
Make-Ahead Tips
- The chili can be made a day ahead; refrigerate and reheat gently on the stove or in the microwave.
- Freeze portions in airtight containers for up to 3 months; thaw in the refrigerator before reheating.
Frequently Asked Questions
What is the cultural significance and history of vegan three bean chili in American cuisine?
Chili has roots in the American Southwest and Texas, traditionally a meat‑heavy stew. In recent decades, plant‑based versions have emerged to accommodate vegans and health‑conscious eaters, preserving the communal, comfort‑food spirit while emphasizing beans as a protein source.
How does the traditional use of beans in chili reflect the Blue Zone dietary patterns mentioned by Dr. Joanette?
Blue Zones emphasize legumes as a staple protein. The three‑bean blend in this chili mirrors those patterns, providing plant‑based protein, fiber, and prebiotic fibers that support gut health, a key focus of Dr. Joanette’s nutrition advice.
What are the authentic traditional ingredients for classic Texas chili, and how does this vegan version differ?
Traditional Texas chili often includes beef, pork, or chorizo, along with chili peppers, cumin, and sometimes tomatoes. This vegan version swaps meat for plant‑based sausage, adds three types of beans for protein, and relies on roasted garlic and homemade broth for depth, making it meat‑free while keeping the bold flavor profile.
What occasions or celebrations is chili traditionally associated with in American culture?
Chili is a popular dish for casual gatherings, game‑day parties, pot‑lucks, and winter comfort meals. It’s also featured in chili cook‑offs, where home cooks showcase regional twists, making it a festive, crowd‑pleasing centerpiece.
What other American side dishes pair well with vegan three bean chili?
Serve the chili with cornbread, warm tortillas, or a simple coleslaw. A side of avocado slices or a fresh green salad balances the richness and adds extra texture.
What makes this vegan three bean chili special in the context of gut‑health focused cuisine?
The recipe combines prebiotic foods—beans, onions, garlic—with probiotic‑friendly toppings like vegan yogurt or sauerkraut. This synergy feeds beneficial gut bacteria, supporting serotonin production and overall brain health, a point emphasized by Dr. Joanette.
How has vegan chili evolved over time in the United States?
Early vegan chili recipes were simple bean‑only stews. Over the past two decades, chefs have incorporated plant‑based meat alternatives, diverse bean mixes, and global spice blends, creating richer, more satisfying versions that appeal to both vegans and omnivores.
What are the most common mistakes to avoid when making vegan three bean chili in an Instant Pot?
Common errors include not sautéing the aromatics long enough, under‑cooking the beans, and forgetting the natural pressure release, which can cause beans to remain hard. Also, avoid over‑filling the pot beyond the 2/3 mark to prevent pressure issues.
Why does this recipe use a 30‑minute high‑pressure cook followed by a natural release instead of a quick release?
A natural release allows the beans to continue softening gently as the pressure drops, preventing them from breaking apart and ensuring a smoother texture. Quick release can leave beans undercooked and cause splattering of hot liquid.
What does the YouTube channel Dr. Joanette MD specialize in?
The YouTube channel Dr. Joanette MD focuses on evidence‑based nutrition, gut health, and brain‑boosting recipes, blending medical expertise with practical plant‑based cooking tutorials for a healthier lifestyle.
Last updated: September 2, 2026
