A big pot of chili is one of the most comforting meals around, and this keto vegetarian version proves you do not need meat or regular beans to make it happen. Black soybeans are the secret weapon here — they look and taste like traditional black beans but contain a fraction of the carbohydrates, with an impressive amount of fibre and protein. Combined with diced tomatoes, peppers, onions, and a bold blend of cumin, chili powder, and smoked paprika, this one-pot dinner delivers deep, warming flavours at just 6g net carbs per bowl. It is the kind of vegan keto recipe that makes meal prep effortless and feeds a crowd without anyone suspecting it is low-carb.

Why This Works on Keto

Regular beans are off limits on strict keto due to their high carb content, but black soybeans change the game. They have only 1g net carb per serving compared to 20+ grams in regular black beans, while still providing 7g of protein and 4g of fibre per half cup. The 8g of fibre per serving in this chili is exceptional for a keto meal, supporting digestive health and helping you feel full. The olive oil and natural fats in the soybeans bring the fat content to 16g per serving, rounding out a well-balanced ketogenic meal.

Ingredients

  • 2 cans (425g each) black soybeans, drained and rinsed
  • 400g canned diced tomatoes
  • 30ml olive oil
  • 1 medium onion (120g), diced
  • 2 stalks celery (80g), diced
  • 1 green bell pepper (120g), diced
  • 1 jalapeno pepper, seeded and minced
  • 4 cloves garlic, minced
  • 10g chili powder
  • 5g ground cumin
  • 3g smoked paprika
  • 2g dried oregano
  • 1g cayenne pepper (adjust to taste)
  • 480ml vegetable broth
  • 15ml apple cider vinegar
  • Salt and black pepper to taste
  • Fresh cilantro, sour cream, and shredded cheese for serving (optional, omit for vegan)

Instructions

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, celery, and green bell pepper. Cook for 6-7 minutes, stirring occasionally, until the vegetables are softened.
  2. Add the garlic and jalapeno. Cook for 1 minute until fragrant.
  3. Stir in the chili powder, cumin, smoked paprika, oregano, and cayenne pepper. Toast the spices for 30 seconds, stirring constantly.
  4. Pour in the diced tomatoes, vegetable broth, and drained black soybeans. Stir well to combine.
  5. Bring to a boil, then reduce heat to low. Cover and simmer for 25-30 minutes, stirring occasionally, until the flavours have melded and the chili has thickened.
  6. Remove the lid for the last 5 minutes if you prefer a thicker consistency.
  7. Stir in the apple cider vinegar and season with salt and pepper to taste.
  8. Ladle into bowls and top with fresh cilantro, a dollop of sour cream, and shredded cheese if desired.

Tips & Variations

  • Mash some beans: For a thicker chili, use a potato masher to crush about a third of the soybeans against the side of the pot. This releases starch and creates a creamier texture.
  • Slow cooker method: Saute the vegetables and spices as directed, then transfer everything to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.
  • Extra vegetables: Add diced zucchini, mushrooms, or cauliflower florets for more volume without significantly increasing the carb count.
  • Freezer-friendly: This chili freezes exceptionally well for up to 3 months. Portion into individual containers for easy grab-and-go lunches.
What are black soybeans and where do I find them?
Black soybeans are a variety of soybean that is black in colour and has a similar taste and texture to regular black beans. They are dramatically lower in carbs — about 1g net carb per serving versus 20g in regular black beans. You can find them in health food stores, Asian grocery stores, or online. Eden Organic is a popular brand.
Can I use regular beans instead?
Regular black beans or kidney beans have 20-25g of net carbs per half cup, which would push this dish well above keto thresholds. If you are following a more liberal low-carb diet (under 50g net carbs per day), you could use a small amount of regular beans, but for strict keto, black soybeans are the way to go.
How long does this chili keep?
This chili keeps well in the fridge for up to 5 days and tastes even better the day after as the spices develop. It also freezes beautifully — portion into containers and freeze for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop.