Homemade, 3 Bean Chili Soup With Tofu (Chunky & Filling)

We adore this Homemade chunky and filling, 3 Bean Chili Soup with tofu because it’s such a great winter warmer on a chilly day.

It’s full of aromatic spices that warm your soul, whilst all those antioxidants and phytochemicals are not only great for anti aging, but they will also boost your mood and help pull you out of the winter doldrums.

Finally, the array of rainbow colours in this soup are a feast for the eyes and will make you happy.

Settle in front of the TV in a chunky knit and a bowl of this spicy and aromatic soup with some crusty bread and butter and you will be in heaven, we promise.

Why Eat 3 bean Soup?

Eating soups with beans is a healthy way to go, especially when you mix those beans up and use different varieties. Legumes are extremely healthful and a great source of protein, fibre, antioxidants, vitamins,, and minerals and should most definitely become a staple part of your whole foods plant based diet.

The best thing about beans is that all the many varieties contain different nutritional profiles, hence why it’s always good to mix them up to obtain the most benefits and nutrients.

You can use any beans in this dish, but we do like the combination in this recipe which are black beans, kidney beans (a chili classic), and cannellini beans.

Other varieties of beans you can use in this 3 bean soup with tofu include:-

• Butter beans
• Navy beans
• Pinto beans
• Chickpeas

Health Benefits Of Legumes

All varieties of legumes (beans) are healthy and high in nutrients, antioxidants, and phytochemicals. Mixing them up in a healthy soup ensures an array of nutrients and gives you the best of all worlds.

Here’s a breakdown of just how how health promoting legumes are that will convince you to slip them into your meals as much as possible.

• NUTRIENTS – Beans are high in vitamins, minerals, antioxidants, micronutrients, fibre, and protein. These nutrients are heart friendly, good for weight loss due to their protein and fibre content, help immune function, repair tissue, and may help to lower high blood pressure.
• BLOOD SUGAR STABILSING – Legumes help to stabilise blood sugar due to them being low on the glycemic index scale. Their high fibre content helps slow down the release of sugar into the bloodstream, thus helping to negate a blood sugar spike.
• WEIGHT CONTROL – If you want a great way to STAY FULL and help keep your weight under control, then legumes are the way to go. Their fibre and protein content keeps you fuller for longer, because these two things break down slowly as they are digested and release their sugars slowly too. Eat beans as well as drink our weight loss promoting spice mix for an even bigger whammy of fat burning.
• DIGESTION – Legumes are high fibre, so therefore are great for your digestive health. Fibre helps drag toxins and other impurities out of you digestive tract and colon to help boost your over-all health and get your skin GLOWING.
• HEART HEALTH – Legumes can help to lower your total and bad LDL cholesterol, of which both are big contributors to heart disease. Other ways legumes may aid your heart health are by potential high blood pressure lowering benefits, helping reduce triglycerides, and also by decreasing several markers of inflammation.

What To Serve Chunky With 3 Bean Chili

This chili is 100% delicious all on its own, but if you want to bulk it out or make it more filling, then by all mean add some extra sides and other bits and bobs to elevate it.

This is a pretty low calorie, high protein meal, so is perfect for those on a weight loss diet. But if you want to make it higher calorie, or more of a main meal, then here’s some examples of other ways to serve it:-

• With crusty bread/rolls and butter (you can use plant based butter or avocado for a whole foods plant based version of a fatty spread).
• Top with chopped avocado
• Add tortilla chips to dip
• Add some pre-cooked brown rice or quinoa directly into the soup
• Top with plenty of chopped coriander (cilantro) and extra sliced chili

Chunky & Filling, 3 Bean Chili Soup With Tofu

A warming and filling soup crammed full of aromatic spices to warm you up on a cold day.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Course Main Course

Cuisine American, Mexican

Servings 6

Calories 235 kcal

Equipment

• Very large, non-stick saucepan
• Chopping board
• Chopping knife

Ingredients

  

• 6 cups vegetable stock
• 1 400g block hard-pressed tofu If you can find smoked tofu, all the better for this dish.
• 2 cans chopped tomatoes
• 1 cans can cannellini beans
• 1 cans red kidney beans
• 1 can black beans
• 1 medium red onion Chunkily chopped
• 1 medium white onion Chunkily chopped
• 1 red bell pepper Chopped into bite-size squares
• 1 yellow bell pepper Chopped into bite-size squares
• 1 orange bell pepper Chopped into bite-size squares
• 1 green jalapeno Sliced thinly
• 2 Tbsp tomato paste
• 2 Tbsp paprika
• 2 tsp cumin
• 1 heaped tsp cacao powder
• 1 tsp chili powder Or to taste
• 1 heaped tsp dried thyme
• ½ tsp smoked paprika
• Cracked black pepper
• A couple of handfuls fresh coriander, chopped and washed.

Instructions

 

• Peel and chop your onions into small cubes and dry fry in a non-stick frying pan on high heat for around 5 minutes to soften and get some colour.

  Caramelise using splashes of hot water if you need to, but allow the onions to go a golden colour.
• Add your crushed garlic, jalepeno, and chopped peppers around half way through this frying process.
• Add all your herbs and spices. Dry fry for a further minute stirring continuously to release the flavours of the spices.
• Next add all other ingredients (including stock). Cover and simmer on a low heat (allowing it to bubble only very gently) for around 20 minutes more, or until veggies are tender.

  Stir a couple of times during the cooking to prevent sticking. Don't over stir or stir vigorously as you don't want to smash your tofu up which is delicate.
• Serve alone as a complete meal, with extra tortilla chips, or with some crusty bread and butter (our preferred method).

Video

Keyword 3 bean chili soup, 3 bean soup, fat free soup, halthy soup, low calorie soup, spicy soup, weight loss soup

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