1 Pot Red Lentil Chili

1 Pot Red Lentil Chili

A great high protein vegetarian option!
Health Rating
Prep Cook Ready in Servings
10 min 50 min 1 h 6

Ingredients


2 tbsp Coconut oil
1 medium Red onion (diced)
1 medium pepper(s) Red bell pepper (diced)
1 pinch Salt and pepper (divided, to taste)
1 medium pepper(s) Jalapeno pepper (diced with seeds)
4 clove(s) Garlic (crushed and chopped or use garlic press)
2 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)
1/4 tsp Kosher salt
1/4 tsp Black pepper
1 tbsp Coconut sugar (or maple syrup)
1/4 cup Cilantro (coriander) (chopped, for topping)
1 medium pepper(s) Jalapeno pepper (diced, optional for topping)
15 ml Red onion (diced, optional for topping)
1/2 avocado(s) Avocado (optional for topping)
1/4 cup Snacks, corn-based, extruded, puffs or twists, cheese (optional, for topping)
1 can (15oz) Sweet corn, canned, drained (optional)

Instructions


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

2. Crush jalapeño and garlic in a mortar and pestle into a rough paste (alternatively, blend in a small food processor, or finely mince). Add paste to the pot with onion and red pepper, and season with another pinch salt and pepper.

3. Add 2 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.

4. 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).

5. 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.

6. 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.

7. 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.

8. Serve as is, or garnished with chili cheese fritos (corn puffs), fresh jalapeño, cilantro, red onion, and/or avocado (optional).

 

Nutrition Facts

Per Portion

Calories 452
Calories from fat 95
Calories from saturated fat 45
Total Fat 10.6 g
Saturated Fat 5.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 2.6 g
Cholesterol 0.1 mg
Sodium 902 mg
Potassium 1432 mg
Total Carbohydrate 69 g
Dietary Fiber 19.2 g
Sugars 7.0 g
Protein 20.8 g

Dietary servings

Per Portion


Meat Alternative 1.3
Vegetables 4.3

Energy sources


Pygal61%462.9306753082984223.6804043365776821%294.8653840914086216.264046512755318%332.0782114599715121.4910571214305361%21%18%CarbohydratesFatProtein

Notes:

Quick Tips

Storage

Store leftovers in the refrigerator up to 4 days, and in the freezer up to 1 month.

Reheat on the stove-top, or in the microwave.


Nutritional Highlights

Red Kidney Beans

are high in calcium, folic acid and fiber, they help to boost energy and have anti-oxidative properties

Red Lentils

are another excellent source of plant-based protein and is a heart-healthy legume

Recipe from:
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