Red Bean and Lentil Chili
Our red bean and lentil chili involves minimal chopping and can be prepared in about an hour. We like to eat this chili with a crostini, rice, or tortillas.
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Servings: 6 servings
Serving Size:1 cup
Nutrition
Calories:212 kcal
Carbs:27 g
Sodium:197 mg
Potassium:721 mg
Phosphorus:124 mg
Protein:7 g
Fiber:10 g
Equipment
- 1 Large and shallow pot
- 1 Cutting Board
- 1 Chopping knife
- 1 Wood spoon
Ingredients
- 1 Bag Frozen vegetable mix – Corn, Carrots, Green beans, and Peas
- 1 Onion, medium
- 1 Red bell pepper, chopped
- 1 Jalapeno, minced
- 1 can 28oz Can of diced tomatoes
- ½ can 16oz Can of reduced sodium kidney beans
- ¼ cup Brown lentils, rinsed
- 2 cups Vegetable broth or water Nutrition based on using water
- 2 tbsp Extra-virgin olive oil or Avocado oil
- 3 cloves Garlic, minced
Spice Mix
- 2 tbsp Chili powder
- 2 tsp Ground cumin
- 1 tsp Smoked paprika
- 1 tsp Dried oregano
- 2 tbsp Cornstarch
- ¼ tsp Salt
Instructions
- Add the garlic and cook until fragrant while stirring constantly, about 1 minute.
- In a small bowl, whisk together the salt, chili powder, cumin, paprika, oregano, and cornstarch.
- Add the diced tomatoes, mixed vegetables, red beans, lentils, spice mixture, and veg stock/water. Stir to combine and bring to a boil. Reduce to a simmer and cook, stirring occasionally for 30 minutes.
Optional
- To enhance the texture and flavor, transfer 2 cups of the chili to a blender and blend until smooth. Pour the blended mixture back into the pot and combine well. Alternatively, you can blend the chili briefly with an immersion blender directly in the chili pot.
Notes
This chili will keep well in the refrigerator for about four days or in the freezer for up to 3 months.
Full Nutrition
Nutrition Facts
Red Bean and Lentil Chili
Amount Per Serving (1 cup)
Calories 212
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 197mg9%
Potassium 721mg21%
Carbohydrates 27g9%
Fiber 10g42%
Sugar 10g11%
Protein 7g14%
Vitamin A 1619IU32%
Vitamin B1 0.1mg7%
Vitamin B2 0.1mg6%
Vitamin B3 1mg5%
Vitamin B5 0.3mg3%
Vitamin B6 0.2mg10%
Vitamin C 30mg36%
Vitamin E 2mg13%
Vitamin K 10µg10%
Calcium 50mg5%
Copper 0.1mg5%
Folate 53µg13%
Iron 3mg17%
Manganese 0.3mg15%
Magnesium 23mg6%
Phosphorus 124mg12%
Selenium 2µg3%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
