Red Lentil Chili (PEP)

19 60 353
Ingredients Minutes Calories
Prep Cook Servings
10 min 50 min 6
Red Lentil Chili (PEP)
Health Highlights

Ingredients


2 tbsp Coconut oil
1 medium pepper(s) Red bell pepper (diced)
1 medium pepper(s) Yellow bell pepper (diced)
1 pinch Salt and pepper (divided, to taste - use sea salt)
4 clove(s) Garlic (minced or processed in food processor)
2 tbsp Chili powder
2 tbsp Cumin
1 tsp Paprika, smoked
2 can(s) (14oz) Diced tomatoes, canned
3 tbsp Tomato paste, canned
1 3/4 cup Water (more if needed)
3/4 cup Red lentils, raw (rinsed, drained)
1 can(s) (15 oz) Red kidney beans, canned, drained (slightly drained)
1 can (15oz) Black beans, canned (slightly drained)
1 tbsp Coconut sugar (or maple syrup)
1 medium pepper(s) Jalapeno pepper (sliced, for topping - optional)
1/4 cup Cilantro (coriander) (chopped, for topping)
1 medium Red onion (diced, for topping)
1/2 avocado(s) Avocado (for topping)

Instructions


  1. Heat a large pot over medium heat. Once hot, add oil, onion, red/yellow pepper. Season with a pinch of each salt and pepper and stir. Sauté for 3-4 minutes, stirring frequently. Add garlic with another pinch of salt and pepper.
  2. Add chili powder, cumin, paprika, diced tomatoes, tomato paste, and water, and stir to combine. Bring to a low boil over medium-high heat.
  3. Once boiling, add lentils and reduce heat to medium-low or low, so it's at a gentle simmer. You want to see bubbles, but you don't want it boiling. Cook for 15 minutes, or until lentils are mostly tender. As it's cooking you may need to add more water if the mixture is looking too dry and the lentils aren't submerged.
  4. Next add kidney beans, black beans, salt, and pepper, and stir to combine.
  5. Bring to a simmer over medium heat, then reduce heat slightly to low (or medium-low), add corn (optional), cover, and gently simmer for 20 minutes to meld the flavors together. Stir occasionally.
  6. Taste and adjust seasonings as needed, adding more chili powder or cumin for smokiness, salt for saltiness, or a little coconut sugar to balance the heat and draw out the other flavors.
  7. Serve as is, or garnished with fresh jalapeño, cilantro, red onion, and/or avocado (optional).
  8. Store leftovers in the refrigerator for up to 4 days, and in the freezer for up to 1 month. Reheat on the stovetop, or in the microwave.

Notes:

Lentils and Beans are both great sources of protein and high in insoluble fiber which helps to promote healthy digestion!


Nutrition Facts

Per Portion

Calories 353
Calories from fat 91
Calories from saturated fat 42
Total Fat 10.1 g
Saturated Fat 4.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0
Sodium 680 mg
Potassium 1215 mg
Total Carbohydrate 57 g
Dietary Fiber 18.4 g
Sugars 5.8 g
Protein 18.1 g

Dietary servings

Per Portion


Meat Alternative 1.3
Vegetables 3.9

Energy sources


Pygal54%467.1616372135914205.144530459626126%304.2905665103875239.3637710376602621%327.18113309711924124.9269681040147654%26%21%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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