Smoky Red Lentil Chili

Name: Smoky Red Lentil Chili
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 6 servings
Cuisine: Tex-Mex
Ingredients: 1 tbsp olive oil; 1 onion, diced; 2 carrots, diced; 2 bell peppers, diced; 3 garlic cloves, chopped; 2 tsp smoked paprika; 2 tsp ground cumin; 1 tsp chili powder (more to taste); 2 cans (800 g) chopped tomatoes; 300 g (1 1/2 cups) dry red lentils, rinsed; 1 can (400 g) chickpeas, drained and rinsed; 1 liter (4 cups) low-sodium vegetable stock; salt, pepper and a squeeze of lime (to taste); Greek yogurt (a spoonful); cilantro (a handful)

A hearty, smoky vegetarian chili made with red lentils and chickpeas. Six generous bowls from pantry staples, with 13g of fiber in each.

Prep

10 min

Cook

35 min

Total

45 min

Servings

320

Calories per serving

17g

Protein per serving

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Why this recipe works

Big flavor, small grocery bill

Red lentils are one of the most affordable sources of plant protein there is, and unlike most beans they don't need soaking. They cook down in about 25 minutes into a thick, rich chili that's packed with fiber.

With 13g of fiber and 17g of protein per bowl, it's one of the most filling meals we make for its calories, which makes it a great dinner when you're eating for fat loss.

It makes six generous portions from pantry staples, so it's ideal for batch cooking. Like most chilis, it tastes even better the next day.

Nutrition per serving

The numbers, worked out

For 1 of 6 servings, estimated from standard food data. Values vary a little with brands and portion sizes.

Calories

320

A big, filling bowl

Protein

17g

Plant protein from lentils and chickpeas

Carbohydrates

51g

Slow-release, from lentils and beans

Fat

Very low: one spoon of oil

Fiber

13g

Nearly half a daily target

For 6 servings

Ingredients

Base

1 tbsp olive oil

1 onion, diced

2 carrots, diced

2 bell peppers, diced

3 garlic cloves, chopped

Spices

2 tsp smoked paprika

2 tsp ground cumin

1 tsp chili powder (more to taste)

Chili

2 cans (800 g) chopped tomatoes

300 g (1 1/2 cups) dry red lentils, rinsed

1 can (400 g) chickpeas, drained and rinsed

1 liter (4 cups) low-sodium vegetable stock

To taste salt, pepper and a squeeze of lime

To serve (optional)

A spoonful Greek yogurt

A handful cilantro

320 kcal · 17g protein per serving

10 minutes prep · 35 minutes cooking

Instructions

Soften the vegetables

Heat the oil in a large pot over medium heat. Add the onion, carrots and peppers with a pinch of salt and cook for 8 minutes until softened.

Toast the spices

Add the garlic, smoked paprika, cumin and chili powder and cook for 1 minute, stirring.

Add the lentils

Add the tomatoes, lentils, chickpeas and stock. Bring to a boil, then reduce to a simmer.

Simmer

Cook, stirring occasionally, for 25 minutes until the lentils have broken down and the chili is thick. Add a splash of water if it gets too thick.

Season and serve

Season with salt, pepper and lime juice. Serve topped with a spoonful of Greek yogurt and cilantro if you like.

Why you'll love it

Batch cooking at its best

13g of fiber a bowl

Lentils, chickpeas and vegetables make this one of the most filling meals on the site.

Six bowls on a budget

Lentils, canned tomatoes and chickpeas are some of the cheapest ingredients in the supermarket.

Freezer friendly

Freeze it in portions and you have ready-made dinners for months.

Plant-based and hearty

It's vegetarian, dairy-free and gluten-free, and filling enough for anyone.

Make it yours

Ingredient swaps

Use what's already in your kitchen. Here is how each swap changes the dish.

More protein

Stir 300 g of cooked lean mince in with the lentils, or top each bowl with 50 g of Greek yogurt for 5g extra protein.

Any beans

Kidney beans or black beans work instead of chickpeas.

More heat

Stir in a chopped chipotle in adobo, or an extra teaspoon of chili powder.

Make it a bigger meal

Serve it with brown rice, a baked potato or a few tortilla chips.

Meal prep & storage

Cook once, eat all week

Six portions means dinner tonight, lunches for the week and a few bowls for the freezer.

5 days

In the fridge

Keeps in airtight containers for up to 5 days, and the flavor improves as it sits.

Add water

Reheating

It thickens as it sits. Reheat with a splash of water until piping hot.

3 months

Freezing

Freeze in portions. Thaw overnight in the fridge or reheat gently from frozen.

6 boxes

Portioning

About 400 g per portion. Add the yogurt and cilantro after reheating.

From our kitchen

Recipe tips

Flavor

Don't rush the base

Eight minutes of softening builds the sweetness that balances the smoky spices.

Texture

Keep stirring

Red lentils like to catch on the bottom of the pot, so stir every few minutes.

Flavor

Finish with lime

A squeeze of lime at the end lifts all the smoky, earthy flavors.

The recipe card

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Smoky Red Lentil Chili

Prep 10 min
Cook 35 min
Total 45 min
Serves 6

320 Calories
17g Protein
51g Carbs
5g Fat
13g Fiber

Nutrition per serving (1 of 6 servings), estimated from standard food data. Values vary with brands and portion sizes.

Ingredients

1 tbsp olive oil
1 onion, diced
2 carrots, diced
2 bell peppers, diced
3 garlic cloves, chopped
2 tsp smoked paprika
2 tsp ground cumin
1 tsp chili powder (more to taste)
2 cans (800 g) chopped tomatoes
300 g (1 1/2 cups) dry red lentils, rinsed
1 can (400 g) chickpeas, drained and rinsed
1 liter (4 cups) low-sodium vegetable stock
salt, pepper and a squeeze of lime (to taste)
Greek yogurt (a spoonful)
cilantro (a handful)

Instructions

Soften the vegetables. Heat the oil in a large pot over medium heat. Add the onion, carrots and peppers with a pinch of salt and cook for 8 minutes until softened.
Toast the spices. Add the garlic, smoked paprika, cumin and chili powder and cook for 1 minute, stirring.
Add the lentils. Add the tomatoes, lentils, chickpeas and stock. Bring to a boil, then reduce to a simmer.
Simmer. Cook, stirring occasionally, for 25 minutes until the lentils have broken down and the chili is thick. Add a splash of water if it gets too thick.
Season and serve. Season with salt, pepper and lime juice. Serve topped with a spoonful of Greek yogurt and cilantro if you like.

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