Chilli sin carne (kidney beans)

A 100% plant-based chilli, generous and full of flavour, that has nothing to envy of the meat version. Kidney beans provide plant protein and fibre, and the spices bring comforting warmth and anti-inflammatory benefits. Inexpensive, filling and perfect to make in big batches, it is a complete dinner the whole family will like.

Preparation: 15 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 268 kcal · 16 g protein · 37 g carbohydrate · 3 g fat

Ingredients

• 2 tins of kidney beans
• 1 tin of chopped tomatoes
• 1 red pepper
• 1 onion
• 2 cloves of garlic
• 1 tin of sweetcorn
• 1 tsp cumin
• 1 tsp paprika

Method

1. Soften the sliced onion and garlic in a little oil, then add the diced pepper.
2. Stir in the cumin and paprika and toast for 30 seconds.
3. Add the chopped tomatoes and the drained kidney beans and sweetcorn.
4. Season with salt, add a little water if needed and simmer gently for 25 to 30 minutes.
5. Adjust the seasoning and serve with brown or plain rice.

Nutritional benefits

Kidney beans are rich in plant protein and above all in fibre, which gives them a low glycaemic index and strong staying power: useful for weight control as well as for lasting energy when building muscle on a plant-based diet. Their soluble fibre helps to maintain normal cholesterol. The spices (cumin, paprika) and the tomato provide antioxidants and compounds with anti-inflammatory properties. Combined with a cereal (rice), this chilli offers a complete amino acid profile, perfect for a meat-free diet.

Variations and substitutions

• Muscle gain: serve on a larger portion of rice and add avocado.
• Spicier: add fresh chilli or hot sauce.
• More vegetables: add diced courgette, carrot or sweet potato.
• Quick version: use a ready-made chilli spice mix.

Storage and making ahead

The chilli keeps for 4 days in the fridge and freezes perfectly: it is one of the best dishes for batch cooking. Its flavours even develop after a night in the fridge. Reheat in a saucepan with a splash of water.

💡 Good to know

For a plant-based meal with complete protein, always combine pulses and cereals (here beans and rice): their amino acids complement each other, just as in a meat-based dish.

Read more

Discover more: vegetarian recipes · vegan recipes · low GI recipes · muscle gain recipes · anti-inflammatory recipes.

Foods in this recipe: kidney beans · tomatoes · red pepper · onion · garlic.

You might also like these recipes: Split pea soup with cumin · Homemade ratatouille · Pumpkin soup.