High-Fiber & High-Protein Lentil & Bean Chili Recipe Does a Body Good High Fiber Recipes High Protein Recipes Vegetarian Vegan Dinner Menopause Recipes Budget Recipes Soups

With the weather turning cooler, that means chili season! Instead of eating the traditional beef chili, why not try one that is loaded with nutrition, protein and fiber? This bean and lentil chili recipe is a savory bowl of vegetarian goodness loaded with good things for your body.

You don't have to eat a bunch of lentils to get the health benefits of lentils. According to Cleveland Clinic, "A little goes a long way when it comes to the health benefits of lentils. One-half cup of cooked lentils contains 140 calories and 12 grams of protein, with 0.5 grams of fat, 23 grams of carbohydrates, 9 grams of fiber and 5 milligrams of sodium."

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Lentils are also high in protein. Protein is important in our diets, especially as we age and go through menopause. Protein "helps build and maintain your muscles, bones and skin. Protein can also help you manage your appetite and support weight loss because it makes you feel fuller than other nutrients," explains Cleveland Clinic. "Among beans, only soybeans have more protein. Eaten with a whole grain, lentils work as the protein equivalent of meat, which is especially helpful if you eat a vegetarian or vegan diet. Lentils are also gluten-free..."

This rich and savory vegan and vegetarian bean and lentil chili recipe is packed full of wholesome, healthy ingredients. Here is your shopping list for this gluten-free chili recipe: dried lentils, kidney or black beans (read about the health benefits of beans), olive oil, onion, garlic, celery, chili powder, ground cumin, vegetable broth (you could use chicken broth), carrots, a can of crushed tomatoes, tomato paste (read about the health benefits of tomatoes), unsweetened cocoa powder and a bay leaf. If you like things with a little spice, grab the crushed red pepper flakes.

Serve bowls of this superfood chili for lunch or dinner with your favorite side dishes. This high-fiber recipe is also great for meal-prepping.

Cuisine: Middle Eastern / American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 8

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 4 cloves garlic, minced
• 2 ribs celery, sliced
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 4 cups vegetable broth (or chicken broth)
• 1 1/4 cups dried lentils, rinsed
• 15 ounces (1 can) kidney beans or black beans, drained and rinsed
• 2 carrots, chopped
• 15 ounces (1 can) crushed tomatoes (undrained)
• 6 ounces (1 can) tomato paste
• 1 teaspoon unsweetened cocoa powder
• 1 bay leaf
• crushed red pepper flakes, to taste (optional)

Here's how to make it:

1. Heat the olive oil in a dutch oven or large pot over medium heat. Add the onion, celery and garlic. Cook until softened, about 3 minutes.
2. Add the chili powder and cumin. Cook, stirring, for 1 minute.
3. Add the broth, lentils, beans, carrots, tomatoes, tomato paste, cocoa powder and bay leaf. Season with crushed red pepper flakes, if using, and salt and pepper to taste. (We used about 1/2 teaspoon of black pepper and 1 teaspoon of salt.) Bring to a simmer, reduce the heat, partially cover the dutch oven and cook about 30 to 35 minutes, stirring occasionally, until lentils are tender.
4. Taste the chili and add more seasonings, if needed. Serve. Store any leftover chili in an airtight container and reheat in the microwave.

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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