Healthy Lentil Chili
Votes: 1
Time: 1 hour.
Complexity: easily
Servings: 6
Complexity: easily
Servings: 6
Nutritional value per serving:
Calories 311, total fat 5 G., saturated fats 1 G., proteins 20 G., carbohydrates 50 G., fiber 18 G., cholesterol 0 mg, sodium 908 mg, sugar 6 G.
Calories 311, total fat 5 G., saturated fats 1 G., proteins 20 G., carbohydrates 50 G., fiber 18 G., cholesterol 0 mg, sodium 908 mg, sugar 6 G.
This hearty vegetarian chili is delicious and nutritious thanks to protein-rich white beans and brown lentils. A generous helping of dried spices and other pantry staples help enhance the flavor and make this dish easy to prepare, even midweek.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1 tbsp. l. olive oil
- 1 large onion, diced
- 1 red, yellow, or orange bell pepper, diced
- 4 cloves garlic, crushed
- 2 tbsp tomato paste
- 2 tbsp. chili powder
- 1.5 tsp dried oregano
- 0.5 tsp ground cumin
- 4 cups lightly salted vegetable broth
- 2 x 400g cans of fire-roasted tomatoes, chopped
- 1 can (425 g) canned white beans (do not drain)
- 1 cup dry brown lentils
- 1 dried bay leaf
- 1 tbsp red wine vinegar
- Grated light cheddar, plain yogurt, pickled jalapeño rings, and crushed tortilla chips, for serving (optional)
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Recipes with similar ingredients: lentils, white beans, fried tomatoes, sweet pepper, wine vinegar, bay leaf, cumin, oregano, chili seasoning, cheddar cheese, tortilla chips, yogurt
Cooking the dish according to the recipe:
- In a large saucepan or Dutch oven, heat the olive oil over medium-high heat until shimmering. Add the onion, bell pepper, garlic, 1/2 teaspoon salt, and a few grinds of black pepper. Cook until the vegetables are softened and browned in spots, stirring occasionally, about 6 minutes.
- Add tomato paste, chili powder, oregano, and cumin; continue to cook, stirring frequently, until fragrant and brick-red in color, about 2 minutes.
- Add the vegetable broth, diced tomatoes, beans (and liquid from the can), lentils, bay leaf, 1/2 teaspoon salt, and a couple of grinds of black pepper. Bring to a boil, then reduce the heat. Cover the pan and simmer, stirring occasionally, until the lentils are tender and the chili has thickened slightly, 35-45 minutes.
- Remove the bay leaf and add the vinegar. Season with salt and pepper to taste. Divide the chili among bowls and serve with any toppings you desire.
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