Protein Lentil Chili (High Fiber and Low Fat)
Servings: people or 4 plus leftovers
This Lentil Chili is a hearty, high-protein, and fiber-rich one-pot meal that’s easy to make and full of smoky flavor. It’s naturally low in fat, budget-friendly, and perfect for weeknights — a satisfying bowl that keeps you full and nourished without the fuss.
Ingredients
- 2 tablespoons olive oil
- 1 onion chopped
- 1 bell pepper diced
- 3 cloves garlic grated
- 2 teaspoons ground cumin
- 1½ teaspoons smoke paprika
- ¼ teaspoons red pepper flakes or 1½ tablespoons chili powder blend, not pure chili powder. Adjust spiciness to taste.
- 1 teaspoon dried oregano
- 2 tablespoons tomato paste
- 1 cup dried lentils green or brown — Using canned lentils? Use 2 cans (15 oz / 400 g each), drained and rinsed, 1–2 cups broth, and simmer 15–20 minutes.
- 2 cans kidney beans 15 oz ⁄ 400 g each can — sub black beans
- 2 cans crushed tomatoes 15 oz ⁄ 400 g each can
- 4 cups chicken broth or vegetable broth
- ¾ teaspoon salt or more to taste + black pepper
- 2 tablespoons balsamic vinegar optional for a flavor boost without the added sodium
Instructions
- Build the Flavor Base: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 onion (chopped), 1 bell pepper (diced), and 3 cloves garlic (grated). Cook for about 5 minutes, stirring often, until soft and fragrant.Stir in ¼ teaspoons red pepper flakes, 2 teaspoons ground cumin, 1½ teaspoons smoke paprika, 1 teaspoon dried oregano, and 2 tablespoons tomato paste. Cook for 1 minute to bring out the flavor of the spices.
- Simmer the Chili: Add 1 cup dried lentils (rinsed), 2 cans kidney beans (drained), 2 cans crushed tomatoes, 4 cups chicken broth, ¾ teaspoon salt, and pepper. Stir well and bring to a boil. Lower the heat and simmer for about 30 minutes, stirring occasionally, until the lentils are tender and the chili thickens.
- Finish and Adjust: Stir in 2 tablespoons balsamic vinegar for a tangy and rich finish. Taste and adjust seasoning to your liking. Add more broth if you want it thinner or simmer longer for a thicker chili.
- Serve and Enjoy: Serve hot with brown rice, quinoa, or crusty bread. Add toppings like cilantro, avocado, yogurt, or lime. This high protein vegetarian chili is even better the next day!
Notes
Substitutions
- Olive Oil → Use extra virgin olive oil for rich flavor. Swap with avocado or light vegetable oil.
- Onion → Yellow onion gives sweetness; red or white onions work too. Try leeks or shallots for a milder taste.
- Garlic → Fresh garlic adds aroma. Substitute with garlic powder or roasted garlic for a sweeter flavor.
- Red Bell Pepper → Adds color and sweetness. Replace with green or yellow bell pepper, or even chopped zucchini.
- Spices → Chili powder, cumin, and smoked paprika give warmth. Add chipotle for smoky heat or skip chili powder for mildness in your plant based chili.
- Tomato Paste → Adds richness. Replace with tomato sauce or a spoon of ketchup for sweetness.
- Lentils → Green or brown lentils hold shape; red lentils make a creamier meatless chili recipe. You want to use canned lentils? Go for it! Use 2 cans (15 oz / 400 g each can) drained and rinsed, just 1–2 cups broth, and simmer 15–20 minutes since they’re already cooked.
- Beans → Use black and kidney beans or substitute with pinto or cannellini for a high fiber dinner recipe.
- Crushed Tomatoes → Swap for diced tomatoes for texture or fresh tomatoes for a lighter flavor.
- Broth → Use chicken or vegetable broth. We prefer bouillon powder mixed with water since it’s easy to store.
- Balsamic Vinegar → Adds tangy depth. Replace with lime juice or apple cider vinegar
- Sauté slowly: Take your time with the onion, pepper, and garlic to build a rich, flavorful base.
- Toast the spices: Cook the chili powder, cumin, and smoked paprika in hot oil for a minute to boost flavor.
- Rinse the lentils: This keeps the chili clear and helps the lentils cook evenly. Green or brown hold up best.
- Simmer gently: A low, steady simmer keeps lentils tender and beans creamy without falling apart.
- Adjust texture: Add broth for a soupier consistency or simmer longer for a thick, hearty high fiber dinner recipe.
- Add vinegar last: A small splash at the end brightens the flavor without adding extra sodium.
- Make ahead: This one pot lentil chili tastes even better the next day after the flavors blend together.
