Hearty Hemp Vegetarian Chili

A vegetarian chili that uses hemp hearts to add complete protein and richness. The hemp dissolves into the chili during cooking, contributing protein without changing the traditional flavour profile. Perfect for batch cooking and freezes well.

Hearty Hemp Vegetarian Chili

Yields 6-8 servings. Prep time 20 minutes. Cook time 45 minutes.

Ingredients

Base:

• 2 tablespoons olive oil
• 1 large onion, diced
• 1 large green bell pepper, diced
• 1 large red bell pepper, diced
• 4 cloves garlic, minced
• 2 jalapeño peppers, seeded and minced (optional, for heat)

Spice blend:

• 3 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne (adjust to taste)
• 1 1/2 teaspoons salt
• 1 teaspoon ground black pepper

Beans and tomatoes:

• 1 can (540 ml) kidney beans, drained and rinsed
• 1 can (540 ml) black beans, drained and rinsed
• 1 can (540 ml) pinto or navy beans, drained and rinsed
• 1 can (796 ml) diced tomatoes (with juice)
• 1 can (156 ml) tomato paste
• 2 cups vegetable broth

Hemp and finishing:

• 1/2 cup hemp hearts (added in stages)
• 1 cup frozen corn (added at end)
• 1/4 cup chopped fresh cilantro (added at end)
• 2 tablespoons lime juice (added at end)

Optional toppings:

• Additional hemp hearts
• Diced avocado
• Plain Greek yogurt or sour cream
• Shredded cheese
• Chopped green onions
• Lime wedges
• Hot sauce

Method

1. Heat olive oil in a large heavy-bottomed pot or Dutch oven over medium-high heat.
2. Add onion and cook 3-4 minutes until beginning to soften.
3. Add bell peppers and jalapeños (if using). Cook 5-6 minutes until softened.
4. Add garlic. Cook 1 minute, stirring frequently, until fragrant.
5. Add all spices. Cook 1 minute, stirring constantly, until fragrant.
6. Add tomato paste. Cook 1 minute, stirring, to cook off raw flavour.
7. Add diced tomatoes (with juice), all three cans of beans, and vegetable broth. Stir thoroughly.
8. Bring to a boil, then reduce to a simmer. Add 1/4 cup of hemp hearts and stir well.
9. Cover partially and simmer for 25-30 minutes, stirring occasionally. The chili will thicken as it cooks.
10. Add corn, remaining 1/4 cup hemp hearts, and stir well. Cook another 5 minutes.
11. Remove from heat. Stir in cilantro and lime juice.
12. Taste and adjust salt and spices.
13. Serve immediately with desired toppings, or cool for storage.

Nutrition per serving (1/6 of recipe, no toppings)

Approximately 350 calories, 18 grams protein, 9 grams fat, 55 grams carbohydrate, 17 grams fibre. Beans contribute most of the protein and fibre; hemp hearts add additional complete protein and healthy fats.

Why hemp hearts in chili

The hemp serves three purposes:

• Texture: Dissolves into the chili, adding subtle thickness
• Protein: Complete plant protein complementing the beans' amino acid profile
• Healthy fats: Adds richness without animal fats; balanced omega ratio

The hemp is virtually invisible in the finished dish, it integrates seamlessly. The recipe maintains traditional chili character while delivering modestly more nutrition.

Variations

• Three-bean chili: Use any three types of beans you prefer (chickpeas, white beans, etc.).
• Sweet potato chili: Add 2 cubed sweet potatoes when the broth is added. Cook longer until potatoes are tender.
• Mushroom hemp chili: Add 2 cups sliced mushrooms (cremini or shiitake) when the peppers are added.
• Lentil chili: Replace one can of beans with 1 cup of red or green lentils; add an extra cup of broth.
• Hemp turkey chili: Add 500g lean ground turkey when the onions are softened, browning before adding peppers.
• Spicier: Increase cayenne; add chipotle peppers in adobo sauce.
• Milder: Reduce chili powder by half; omit jalapeños.

Storage and meal prep

Refrigerator: Stores for 5-7 days. Flavour improves after 24 hours.

Freezer: Cools and freezes well. Portion into containers and freeze for up to 6 months. Thaw overnight in refrigerator before reheating.

Serving as part of a meal

• With rice or quinoa as a base
• Over baked potatoes
• In tortilla wraps or burritos
• Topped on nachos
• With cornbread
• Over salad greens

Make-ahead notes

This chili is excellent for batch cooking and meal prep. Doubling the recipe is straightforward in a large pot. The flavour develops over time, making this an ideal Sunday-cooking-for-the-week recipe.