Black Bean & Bell Pepper Chili Sin Carne (Corn-Free) (Soluble fiber and plant protein)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A hearty black bean and pepper chili, made without corn — twelve grams of soluble fiber and plant protein per hearty, meatless bowl.
This chili has never met a grain of corn and doesn't need one: black beans bring creamy depth, a pile of soluble fiber, and real plant protein, while bell peppers sweeten the pot naturally. Built without meat and without corn, it's a big, generous bowl that keeps your glucose steady and your portions honest — the kind of meal PCOS metabolism quietly thanks you for.
🥄 Ingredients
- 🫗 2 cans (400g each) black beans, drained and rinsed
- 🫗 2 bell peppers, diced
- 🫗 1 can (400g) chopped tomatoes
- 🫗 1 onion, diced
- 🫗 2 garlic cloves, minced
- 🫗 2 tablespoons olive oil
- 🫗 2 teaspoons ground cumin
- 🫗 1 1/2 teaspoons smoked paprika
- 🫗 1/2 teaspoon ground coriander
- 🫗 1 teaspoon dried oregano
- 🫗 1 cup (240ml) low-sodium vegetable stock
- 🫗 1/2 lime
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Warm the olive oil in a large pot over medium heat and cook the onion for 5 minutes until soft.
Add the bell peppers and cook for 5 more minutes until they just begin to soften.
Stir in the garlic, cumin, smoked paprika, coriander, and oregano for 1 minute until fragrant.
Add the tomatoes, vegetable stock, and black beans. Bring to a simmer, then cook gently for 25–30 minutes, stirring now and then, until thick and deeply flavored.
Squeeze in the lime and season with salt and pepper before serving.
⚠️ Common Mistakes
- ✕
Boiling the chili hard so it scorches and splatters — a gentle simmer is all it needs.
- ✕
Serving it with corn chips, which quietly reintroduces the refined carbs this recipe leaves out.
- ✕
Blending or mashing the beans; whole beans give the dish its satisfying, fibrous chew.
🔄 Variations
Add a diced sweet potato with the peppers for a chunkier, more filling chili.
Stir in a drained can of kidney beans alongside the black beans for color and variety.
Finish with fresh cilantro instead of lime when you prefer its grassy lift.
🧊 Storage
- 📦
Keeps 5 days in the fridge and only deepens in flavor overnight.
- 📦
Freezes beautifully for 3 months; thaw and reheat gently with a splash of stock.
💡 Chef Tips
Tip 1: Rinse the canned beans well — you cut the sodium roughly in half with one rinse.
Tip 2: Simmer low and slow; beans reward patience with a creamier, more unified pot.
Tip 3: The lime at the end is the bright note that makes everything else taste rounder.
Tip 4: Top with smashed avocado and a spoonful of Greek yogurt for protein and creaminess.
❓ FAQ
Q
Why corn-free? Corn and corn products are often a sneaky source of refined carbohydrate; this chili proves a satisfying bowl needs none at all.
Q
How much fiber am I really getting? About twelve grams per hearty serving — close to half a day's target in a single bowl.
Q
Is this enough protein without meat? At 18 grams per serving alongside beans' slow carbs, it holds its own; add a side of tofu or eggs to amplify it.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →