Evelyn Reed This chili skips tomatoes and spicy heat, using roasted red bell peppers and vegetable broth for a smooth base. Mild paprika, oregano, and fresh vegetables add warmth without triggering acid reflux. It’s protein-rich, filling, and perfect for meal prep or cozy family dinners.
Ingredients Needed
- 1 small yellow onion: finely diced (or green onion tops for extra gentleness)
- 2 green bell peppers: diced
- 3 ribs celery: diced
- 3 small carrots: thinly sliced
- 3 cloves garlic: minced (or garlic-infused oil for low acid)
- 4 tbsp sweet paprika (instead of chili powder): mild flavor, no heat
- 1 tbsp ground cumin: earthy warmth
- 1 tsp dried oregano: mild herbal note
- ½ tsp thyme (optional): extra depth
- 1 tsp sea salt (optional): or low-sodium substitute
- 2 15-oz cans kidney beans: drained and rinsed
- 2 15-oz cans pinto beans: drained and rinsed
- 2 cups roasted red bell pepper purée (or pumpkin purée for neutral base)
- 1 cup low-sodium vegetable broth: or water
How To Make Low Acid Vegan Chili
Cook Base Vegetables:
Add onion, celery, and bell peppers to a pot with ⅓ cup water. Cook over medium heat until softened, about 8–10 minutes, adding splashes of water as needed.
Add Mild Spices:
Stir in carrots, garlic (or garlic-infused oil), paprika, cumin, and oregano. Cook 2–3 minutes to bloom flavors.
Simmer with Beans:
Add beans, roasted red pepper purée, and vegetable broth. Stir well. Bring to a boil, reduce heat, and simmer 10 minutes covered. Remove lid and cook 5–7 more minutes until carrots are tender.
Serve:
Ladle into bowls and garnish with fresh parsley or nutritional yeast if tolerated.
Recipe Tips
- Use roasted red peppers or pumpkin instead of tomatoes for low acid.
- Rinse beans thoroughly to remove excess sodium and make them easier to digest.
- Add quinoa or rice for extra heartiness without increasing acidity.
- Make ahead and refrigerate; flavor deepens overnight.
How to Store & Reheat
- Room Temperature: Serve immediately; don’t leave out more than 2 hours.
- Fridge: Store in airtight container up to 5 days.
- Freezer: Freeze up to 1 month; thaw overnight and reheat gently on stove.
Nutrition Facts (Approx. per serving)
- Calories: 210
- Sodium: 180 mg
- Protein: 10 g
- Fat: 2 g
- Carbs: 38 g
- Fibre: 9 g
- Sugar: 6 g
FAQs
What can I use instead of tomatoes in chili?
Roasted red bell pepper purée or pumpkin purée adds body and sweetness without acidity.
Is chili powder okay for low acid diets?
Chili powder can irritate acid reflux. Use sweet paprika or mild herbs instead.
Can I make this chili in a slow cooker?
Yes. Sauté vegetables first, then combine ingredients in slow cooker and cook on low for 4–6 hours.
What toppings are safe for low acid diets?
Nutritional yeast, fresh parsley, or a dollop of coconut yogurt works well without adding acidity.
Try More Recipes:
Low Acid Vegan Chili
Course: DinnerCuisine: AmericanDifficulty: Easy6-8
servings10
minutes30
minutes210
kcalA tomato-free chili made with roasted red peppers, beans, and mild spices for a reflux-safe comfort meal.
Ingredients
1 small onion or green onion tops, diced
2 green bell peppers, diced
3 ribs celery, diced
3 carrots, thinly sliced
3 cloves garlic or garlic-infused oil
4 tbsp sweet paprika
1 tbsp ground cumin
1 tsp oregano
2 15-oz cans kidney beans, rinsed
2 15-oz cans pinto beans, rinsed
2 cups roasted red pepper or pumpkin purée
1 cup low-sodium vegetable broth
Directions
- Sauté vegetables with water until softened, about 8–10 minutes.
- Add mild spices and carrots; cook 2–3 minutes.
- Stir in beans, purée, and broth. Simmer 15–17 minutes until thickened.
- Serve warm with parsley or nutritional yeast topping.
