In honor of the last days of Vegan MoFo, I thought I would share my Three Bean Lentil Chili. This, my friends, is the marriage of two of my favorite recipes, my Five Ingredient Chili recipe and Lentil Chili, and the end result is greater than the sum of its parts. I love chili because it’s a fairly inexpensive meal considering how the recipe makes. And the lentils! Lentils are high in fiber, protein and iron.
I input the recipe into My Fitness Pal, and if you split the chili 6 ways, it comes to about 330 calories, 2 grams of fat and 23 grams of protein. Only bummer is the sodium, but COME ON, how easy is this? Maybe later on when Lazy Kelsey takes a break, I will play around with some new ingredients.
I add a large onion because I am an onion fanatic, but you can definitely skip that ingredient if you can’t be bothered with produce. Also, if you have troubles finding chili beans, a regular can of pinto beans will work just fine.
[Update 10/14] So, I played around with the recipe a bit, and I’m happy to report that I had great success swapping the salsa out for canned tomatoes and fresh produce. If you’re willing to take 10 extra minutes chopping veggies, you can replace the jar of salsa with one red bell pepper, one green bell pepper and two cans of fire roasted diced tomatoes. My recipe already called for an onion, so don’t forget that! I also added a can of corn for kicks and giggles, and because of all of the added shtuff (you know, real veggies are so much more substantial than salsa), I added another two cups of broth and an extra teaspoon of chili powder.
- 1 large yellow onion, sliced into large chunks (optional)
- 2 tsp chili powder
- 1 tsp cumin
- ½ tsp garlic powder
- 2 cups low sodium vegetable broth
- 15 oz can chili beans in mild sauce, with liquid
- 15 oz can black beans, low sodium, drained and rinsed
- 15 oz can dark red kidney beans, low sodium, drained and rinsed
- 24 oz jar chunky salsa, medium
- 1.5 cup dry lentils (green or brown are perfect), rinsed and picked through
- Cook onion in a few tablespoons of water to keep the recipe oil-free. When onions turn translucent, stir in seasonings and cook, stirring constantly, for about 30 seconds, until powder becomes fragrant.
- Add all remaining ingredients and bring to a boil (If you're skipping the onion, just start here!).
- When the chili boils, reduce heat to medium-low and simmer, partially covered, for about 30 minutes, or until lentils are tender.
- Uncover and continue to simmer for another 10 minutes.