Red Lentil Chili (PEP)

21 60 452
Ingredients Minutes Calories
Prep Cook Servings
10 min 50 min 6
Red Lentil Chili (PEP)
Health Rating

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)
1 tbsp Chili powder
1 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 can (15oz) Sweet corn, canned, drained (optional)
1/2 avocado(s) Avocado (for topping)
1/4 cup Snacks, corn-based, extruded, puffs or twists, cheese (optional for topping)
1/4 cup Cilantro (coriander) (chopped, for topping)
1 medium Red onion (diced, for topping)
1 medium pepper(s) Jalapeno pepper (sliced, for topping - optional)

Instructions


1. Heat a large pot over medium heat. Once hot, add oil, onion, red/yellow pepper. Season with a pinch each salt and pepper and stir. Sauté for 3-4 minutes, stirring frequently. Add garlic with another pinch of salt and pepper.

2. Add 1 Tbsp. chili powder, 1 Tbsp. 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 (I didn't find that necessary).

4. Next add kidney beans, black beans, 1/4 tsp each salt and pepper, and remaining 1 Tbsp cumin, and 1 Tbsp chili powder, 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 flavours.

7. Serve as is, or garnished with chili cheese Fritos, fresh jalapeño, cilantro, red onion, and/or avocado (optional).

8. Store leftovers in the refrigerator up to 4 days, and in the freezer 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 452
Calories from fat 93
Calories from saturated fat 44
Total Fat 10.4 g
Saturated Fat 4.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.5 g
Cholesterol 0.1 mg
Sodium 791 mg
Potassium 1443 mg
Total Carbohydrate 69 g
Dietary Fiber 18.9 g
Sugars 6.7 g
Protein 20.8 g

Dietary servings

Per Portion


Meat Alternative 1.3
Vegetables 4.5

Energy sources


Pygal61%462.6308919203491224.533001886831321%294.6629115457205215.436336123348318%332.0349507032108121.5192777256743161%21%18%CarbohydratesFatProtein
Lunch
Main