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Vegan Chili | Slimming Friendly

February 21, 2018 by Lucy Parissi 31 Comments

445 shares
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Bowl of lentil and bean chili topped with sour cream, avocados, grated cheese and Popchips
Bowl of vegan lentil and bean chili

Make a big batch of this Vegan Chili in your pressure cooker and you can wave boring meals goodbye! Serve over rice, as a jacket potato filling, in a taco salad or turn into burritos – this healthy chilli recipe is endlessly versatile and Slimming World Friendly too! Only 8 SmartPoints for those on Weight Watchers.

You will also love Lentil, squash and chickpea dhal

Bowl of lentil and bean chili topped with sour cream, avocados, grated cheese and Popchips

Making this Vegan Chili could not be easier, thanks to a little Instant Pot magic. I mean, it’s not really that difficult to make in general, but pressure cooking allows you to use dried pulses without soaking them first.

Why use dried pulses? Well for one thing they are generally a lot cheaper than the canned versions – yielding up to 3 times their original amount when cooked. They taste a whole lot better when you cook them yourself – really, quite a revelation. Plus you can control the amount of salt, eliminate additives and experiment with lesser known pulses.

Bowl of vegan lentil and bean chili

I only recently ventured into the world of Instant Pot, but I am rapidly becoming a Pot head… I never, ever thought I could call myself that 😉 But it’s like I am in the beginning stages of a love affair – I use my IP daily and sometimes multiples times a day. I am constantly excited to try new recipes and I am boring my husband silly with my euphoric Instant Pot rhapsodies.

Before I bore you as well, let me talk a little more about this Vegan Chili. It is…

  • Totally vegan – unless you add toppings like sour cream and cheese – and gluten-free
  • Slimming World and Weight Watchers Friendly – perfect for a Vegan Slimming World lunch!
  • Even more delicious the second or third day so perfect for office lunches. Keeps well for 3-4 days in the fridge.
  • Mild enough for kids to enjoy – though you can dial up the heat if you prefer
  • Really versatile – turn into taco salad, add rice and cheese and a tortilla to turn into burritos, make chilli Mac and cheese, chilli topped jacket potatoes or fries…
  • Suitable for freezing – portion into suitable containers and freeze. 

How to make Instant Pot Chili

STEP 1. Chop up your onion (or you can use frozen chopped onions) and peppers, mince your garlic and measure out your salt and spices.

STEP 2. Rinse the lentils and beans thoroughly in cold water. Prepare your stock – I used a Kallo vegetable bouillon cube here but you can use homemade stock if you prefer..

STEP 3. Sauté your onion first, then add the garlic, spices and seasoning.

STEP 4. Stir in the peppers for a minute or two and then add the beans, lentils, tomatoes and stock. Set your vent to ‘sealing’ and cook for 25 minutes on high pressure. Allow the pressure to release naturally for 20 minutes then manually release.

How to Freeze Chilli

Cool completely without any toppings or garnishes. Divide into freezer safe containers (or use my freezing hack). Keep for up to three months and defrost overnight in the fridge or thaw in the microwave. Make sure the chilli is hot all the way through before serving.

Bowl of vegan chili with rice on the side

Slimming World Chilli (Vegetarian/Vegan)

This recipe is FREE on Slimming World if you use a low calorie cooking spray. Any cheese topping is a healthy extra and you can always use vegan cheese. Avoid adding avocado which is very high in SYNS and add fat free Fromage Frais or fat free Greek Yoghurt as a topping.

Only 8 Smart Points for those on Weight Watchers and just 300 calories per serving (without any rice or additional toppings).

LOOKING FOR MORE SLIMMING WORLD RECIPES? 

Browse all my delicious syn-free or low-syn recipes HERE.

DID YOU MAKE MY VEGAN CHILLI? I’D LOVE TO SEE IT!

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Chili recipes round up

Check out these brand new Celebrating Food Bloggers Chili Recipes :

Slow Cooker Turkey Chili from My Mommy Style
Instant Pot White Chicken Chili from Ashlee Marie
Chicken Enchilada Chili from Creations by Kara
Slow Cooker White Chicken Chili from Real Mom Kitchen
Taco Chili from Simply Stacie
Slow Cooker Chili from Pretty Providence
Pork Chili Verde from The Baker Upstairs
Sweet Potato Chili from Namely Marly
Homemade 3 Bean Vegetarian Chili from An Italian in My Kitchen
Award Winning Crockpot Chili from Heather Likes Food
Instant Pot Chili from Savory Experiments
Instant Pot Turkey Lentil Chili from 365 Days of Slow Cooking
Creamy White Chicken Chili from Crumb
Jalapeno Popper Turkey Chili from Premeditated Leftovers

Even more delicious chili recipes:

Fritos Chili Casserole from Creations by Kara
Mexican Chicken Chili from Creations by Kara
Sweet potato black bean chilli (vegan) by Domestic Gothess
Slow Cooker Cream Cheese Chicken Chili from Plain Chicken
Cheese Tortellini Chili from The Taylor House
Loaded Quinoa Chili from Domestic Superhero
Chipotle Chocolate Chili from Our Best Bites
Cheesy Chili Bombs from This Mama Loves Food
Chili Cheese Bread Dip from Sunny Sweet Days
Chili Pot Pies with Cornbread Crust from Sweet Peas and Saffron
Pumpkin Chili from Tidy Mom
Crockpot Cream Chicken Chili from Chelsea’s Messy Apron
BBQ Chicken Chili from Carlsbad Cravings
Chili Cheese Baked Potato Casserole from Eat Cake for Dinner
Beef chilli with cornbread dumplings from the blog archives

Bowl of lentil and bean chili topped with sour cream, avocados, grated cheese and Popchips

Instant Pot lentil and bean chili

Lucy Parissi | Supergolden Bakes
This Instant Pot lentil and bean chili is hearty, healthy, delicious and budget-friendly. Mild enough for kids to enjoy and endlessly versatile: serve over rice, as jacket potato filling, in taco salad, nachos or turn into a burrito. Dial up the spice by adding some ancho chilli paste if you like it hot!
4.78 from 22 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Instant Pot Chili, Slimming World Chilli, Vegan Chili, Vegetarian Chili
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6
Calories: 302kcal

Ingredients

  • 2-3 tbsp olive oil or use Fry Light for Slimming World version
  • 1 large onion finely diced
  • 3 large garlic cloves minced
  • 1 1/2 tsp salt
  • 1 tsp ground cumin
  • 1 tsp hot chili powder
  • 1/2 tsp paprika
  • 1/2 tsp ancho chili paste (optional)
  • 1 red bell pepper finely diced
  • 1 green bell pepper finely diced
  • 1 yellow bell pepper finely diced
  • 1 cup (160g) black beans, rinsed
  • 1 cup (160g) green lentils, rinsed
  • 1 cup (180g) red split lentils, rinsed
  • 2x 15oz (400g) canned chopped tomatoes in juice
  • 4 cups (950ml) hot vegetable stock from 1 cube
  • Handful Fresh coriander (cilantro) leaves to garnish

Instructions

  • Add the oil into your pressure cooker and select the ‘Sauté’ function. Alternatively use a low calorie cooking spray such as Fry Light.
  • Add the chopped onion and sauté for about 3 minutes, then add the garlic, spices and seasoning. Stir to combine.
  • Add the peppers, and paste if using, and stir for 2 minutes.
  • Stir in the beans, lentils, tomatoes and stock. 
  • Set your vent to ‘sealing’ and cook for 25 minutes on high pressure. Allow the pressure to release naturally for 20 minutes then manually release.
  • Taste the seasoning and adjust if necessary.
  • Serve over rice, as jacket potato filling, in taco salad, nachos or turn into a burrito.

Notes

  • I used a 6L/Q Instant Pot Duo for this recipe.
  • I used unsalted canned tomatoes, if you use salted reduce the added salt in the recipe.
  • Although the active pressure cooking time is 25 minutes (plus 5 minutes sautéing) the recipe requires 20 minutes natural release so factor that in when making the recipe.
  • This recipe is FREE on Slimming World if you use a low calorie cooking spray. Any cheese topping is a healthy extra. Avoid adding avocado which is very high in SYNS. Only 8 Smart Points for those on Weight Watchers!
––––––
Please note I am not affiliated in any way with Slimming World or Weight Watchers. Syn values and SmartPoints are based on online calculators.
––––––
Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.

Nutritional Info

Calories: 302kcal | Carbohydrates: 45g | Protein: 18g | Fat: 5g | Sodium: 1220mg | Potassium: 689mg | Fiber: 21g | Sugar: 2g | Vitamin A: 585IU | Vitamin C: 3.1mg | Calcium: 44mg | Iron: 5.5mg
Tried this recipe?Mention @supergolden88 or tag #supergoldenbakes!

 

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Comments

  1. Lisa says

    July 14, 2020 at 10:49 am

    5 stars
    I made this recipe and it was great, but I didn’t use a pressure cooker. Do you have to use a pressure cooker for this recipe? What difference does the pressure cooker make?

    Reply
    • Lucy Parissi says

      July 14, 2020 at 1:38 pm

      Hi Lisa

      You don’t have to have a pressure cooker, it just makes the cooking a little bit faster.

      Reply
  2. Jay says

    September 24, 2018 at 2:41 am

    5 stars
    We normally eat vegtarian 5 nights a week with very little meat the other 2 nights. We cooked this with 1 Lb of ground turkey. It turned out fantastic for a family of 6.

    Reply
    • Lucy Parissi says

      September 24, 2018 at 9:34 am

      Great to hear Jay!

      Reply
  3. Sherry says

    August 12, 2018 at 9:16 pm

    5 stars
    Just made my second batch in a weeks time. Family loved it. THank you for an awesome and easy recipe. Def a keeper. 🙂

    Reply
    • Lucy Parissi says

      August 13, 2018 at 5:47 pm

      So glad to hear it Sherry! You just made me smile so big 🙂

      Reply
  4. SB says

    April 05, 2018 at 4:16 pm

    I only have canned black beans on hand. Can I use these and if so, how does the recipe change? Thanks!

    Reply
    • Lucy Parissi says

      April 05, 2018 at 5:40 pm

      Cook as per recipe and stir the cooked black beans at the end, after releasing pressure, heating them up on the sauté function. I think that should work fine but alternatively you could cook them for a very short time on high pressure – maybe a minute or two?

      Reply
  5. Jersey Girl Cooks says

    February 28, 2018 at 3:13 pm

    5 stars
    Delish! And I love all the chili recipes!

    Reply
    • Lucy Parissi says

      March 01, 2018 at 5:22 pm

      Yes there’s lots to choose from!

      Reply
  6. Albert Bevia says

    February 27, 2018 at 4:38 pm

    This is a really healthy recipe for chili, I love the combination of beans that you used, and yes! popchips are so amazing! I could eat this chili with a bag of popchips 🙂

    Reply
  7. Stacie Vaughan says

    February 27, 2018 at 12:21 pm

    5 stars
    Looks hearty and delicious! I’ve never tried Pop chips but they look tasty.

    Reply
  8. Liz says

    February 27, 2018 at 10:35 am

    5 stars
    I’m new to the IP, too, and I’m loving the look of your fabulous lentil chili!!

    Reply
    • Lucy Parissi says

      March 01, 2018 at 5:24 pm

      It’s a great beginner recipe – pretty much cooks itself!

      Reply
  9. Nina says

    February 24, 2018 at 9:11 am

    5 stars
    Thanks for the recipe, I recently purchased a stove top pressure cooker, I am assuming that I will just cook this recipe on Hugh pressure and natural release.

    Are the ‘black’ beans red kidney beans? Are all the beans added dried. Do you need to soak any of the. them first?

    Thanks

    Reply
    • Lucy Parissi says

      February 27, 2018 at 12:54 pm

      The black beans are called ‘black turtle beans’ in the UK and but apparently this is a common name for regular black beans. They are quite a bit smaller than kidney beans and totally black (this might help https://www.quora.com/Are-black-beans-and-black-turtle-beans-the-same-thing). No soaking required for the ingredients specified in this recipe.

      Reply
  10. Alicia says

    February 24, 2018 at 2:16 am

    This looks so tasty! I love lentils and I love my Instant Pot, so this looks like a must-make!

    Reply
    • Lucy Parissi says

      February 27, 2018 at 12:54 pm

      Hope you make it! 🙂

      Reply
  11. Karen says

    February 23, 2018 at 10:43 pm

    My husband and I love lentils. This looks like a great lunch for taking to work! Healthy and filling.

    Reply
  12. Rosemary says

    February 23, 2018 at 4:37 pm

    5 stars
    I love lentils and this sounds like the perfect recipe for me.

    Reply
  13. Kara says

    February 23, 2018 at 3:23 pm

    5 stars
    I’m always up for trying a new Instant Pot recipe. This looks so yummy, especially with all of those toppings!

    Reply
  14. Linda @ With A Blast says

    February 23, 2018 at 11:14 am

    5 stars
    I have just ordered two instant pots (2nd one for my daughter) and can not wait to start using them ! Your recipe will most definitely be one of the first I try as we love a good chili 🙂

    Reply
    • Lucy Parissi says

      February 23, 2018 at 3:29 pm

      I am actually considering ordering a second one myself!

      Reply
  15. April says

    February 22, 2018 at 11:14 pm

    5 stars
    I looooooove lentils! This looks SO good and I’m always looking for new recipes to try in my Instant Pot. I think this one is next on my list! 😀

    Reply
    • Lucy Parissi says

      February 23, 2018 at 3:29 pm

      I do too – so delicious and economical. And so easy in an instant pot!

      Reply
  16. Samantha Dawn says

    February 22, 2018 at 9:56 pm

    5 stars
    Looks so cozy and comforting! I love the idea of adding crunchy chips as a side.

    Reply
    • Lucy Parissi says

      February 23, 2018 at 3:29 pm

      It’s a must!

      Reply
  17. Jessica Fasano Formicola says

    February 22, 2018 at 5:31 pm

    5 stars
    This is the most delicious idea for lentils! So hearty and healthy!

    Reply
    • Lucy Parissi says

      February 23, 2018 at 3:31 pm

      I have been having it for lunch for days and still not tired of it

      Reply
  18. Sally says

    February 22, 2018 at 10:12 am

    5 stars
    This dish is absolutely delicious! We had it with wholegrain rice and parsley on top. My husband and I went for Seconds as soon as our plate was empty! Good thing this recipe is a healthy one 🙂 highly recommended!

    Reply
    • Lucy Parissi says

      February 22, 2018 at 11:25 am

      so glad you enjoyed it Sally 🙂

      Reply

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HEY, NICE TO MEET YOU!

Picture of Lucy ParissiHi, I am Lucy Parissi, the recipe developer, food  photographer and author behind Supergolden Bakes. If you are looking for easy sweet and savoury recipes that are packed with flavour you have come to the right place!  READ MORE

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