This low acid chili is mild yet comforting, perfect for anyone needing a GERD-friendly meal. It’s packed with beans, vegetables, and soothing spices that don’t trigger reflux. The texture is thick and satisfying, making it ideal for family dinners or meal prep.

Ingredients Needed

2 tbsp olive oil: healthy base for sautéing
1 medium red onion: chopped
1 large red bell pepper: chopped
2 medium carrots: chopped
2 ribs celery: chopped
1 tsp dried oregano: mild seasoning
1 tsp ground turmeric: gentle earthy spice
½ tsp ground coriander (optional): adds mild citrus-like aroma without acid
1 (12 oz) jar roasted red peppers (no vinegar, water-packed): blended smooth
2 cans (15 oz) black beans: rinsed and drained
1 can (15 oz) pinto beans: rinsed and drained
2 cups low-sodium vegetable broth: gentle liquid base
1 bay leaf: subtle flavor
2 tbsp chopped fresh parsley: bright, stomach-friendly garnish

How To Make Low Acid Vegetarian Chili

Sauté Vegetables:
Heat olive oil in a Dutch oven. Add onion, bell pepper, carrots, and celery. Cook 7–10 minutes until soft.

Add Herbs and Spices:
Stir in oregano, turmeric, and coriander. Cook 1 minute until fragrant.

Add Beans and Puree:
Blend roasted red peppers into a smooth puree. Add puree, beans, and broth to pot. Stir well.

Simmer:
Add bay leaf. Simmer gently 25–30 minutes, stirring occasionally. Remove bay leaf.

Finish:
Stir in fresh parsley. Taste and adjust seasoning—no vinegar or citrus needed.

Recipe Tips

Choose roasted red peppers packed in water, not vinegar.
Blend half the chili for creamier texture without cream.
Add sweet potato cubes for extra body and natural sweetness.

How to Store & Reheat

Fridge: Store in airtight container for up to 4 days.
Freezer: Freeze up to 3 months; thaw overnight in fridge before reheating gently.
Reheat: Warm on stovetop over low heat to preserve gentle flavor.

Nutrition Facts (Approx. per serving)

Calories: 220
Sodium: 280 mg
Protein: 9 g
Fat: 5 g
Carbs: 36 g
Fibre: 10 g
Sugar: 5 g

FAQs

Can I make this chili without beans?
Yes, swap beans for lentils or extra veggies like zucchini and sweet potato.

What can I use instead of roasted red peppers?
Carrot puree or mild pumpkin puree works well and stays low acid.

Is this chili spicy?
No, it’s very mild. Add a pinch of turmeric or herbs for flavor without acid or heat.

Can I freeze this chili?
Yes, portion into freezer-safe containers and freeze up to 3 months.

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