The Perfect Lentil Chilli for Vegetarians: Delicious and Nutritious

Ingredients

• 1 large White Onion (peeled and diced)
• 1 medium Bell Pepper (any colour, diced)
• 2 tablespoons Olive Oil (extra virgin)
• 2 teaspoons Garlic (fresh minced (about 2 cloves))
• 600 ml Vegetable Stock (low‑sodium)
• 1 cup Red Lentils (rinsed and drained)
• 1 can (15 oz) Kidney Beans (rinsed and drained)
• 2 tablespoons Tomato Puree (plain)
• 1 tablespoon Balsamic Vinegar (regular strength)
• 1 teaspoon Chili Powder (mild to medium heat)
• 2 tablespoons Fajita Seasoning (store‑bought blend)
• 2 tablespoons Cilantro (chopped, for garnish)
• 1 small Red Chili (thinly sliced, for garnish)

Instructions

1. Prepare vegetables

   Peel and dice the onion, dice the bell pepper, and mince the garlic.

   Time: PT5M

2. Sauté onion and pepper

   Heat olive oil in a large pan over medium heat. Add the onion and bell pepper and cook, stirring occasionally, until the onion becomes translucent and the vegetables are softened, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat

3. Add garlic

   Add the minced garlic to the pan and sauté for 30 seconds to 1 minute until fragrant, being careful not to let it brown.

   Time: PT1M

   Temperature: Medium heat

4. Add stock, lentils, beans, and seasonings

   Stir in the vegetable stock, rinsed red lentils, rinsed kidney beans, tomato puree, balsamic vinegar, chili powder, and fajita seasoning. Mix well to combine.

   Time: PT2M

5. Simmer chili

   Bring the mixture to a gentle boil, then reduce the heat to low, cover with the lid, and let it simmer for 45 minutes. Stir every 10‑15 minutes and add a splash of water if the chili looks too dry.

   Time: PT45M

   Temperature: Low

6. Garnish and serve

   Remove the pan from heat. Stir in chopped cilantro and sliced red chili. Serve hot, optionally over rice or with avocado and sour cream.

   Time: PT2M

Nutrition Facts

Calories

300

Protein

8g

Carbohydrates

44g

Fat

7g

Fiber

7g

Ingredient Substitutions

• Instead of White Onion: Yellow onion, Red onion
• Instead of Bell Pepper: Red bell pepper, Yellow bell pepper, Orange bell pepper
• Instead of Olive Oil: Canola oil, Avocado oil
• Instead of Garlic: Garlic powder (1/4 tsp)
• Instead of Vegetable Stock: Water + bouillon cube
• Instead of Red Lentils: Green lentils, Split peas
• Instead of Kidney Beans: Black beans, Pinto beans
• Instead of Tomato Puree: Tomato sauce, Crushed tomatoes
• Instead of Balsamic Vinegar: Apple cider vinegar
• Instead of Chili Powder: Cayenne pepper (1/4 tsp)
• Instead of Fajita Seasoning: Cajun seasoning, Taco seasoning
• Instead of Cilantro: Parsley
• Instead of Red Chili: Jalapeño, Serrano pepper

Equipment Needed

• Large Pan
• Cutting Board
• Chef's Knife
• Measuring Spoons
• Measuring Cup
• Wooden Spoon
• Lid
• Small Bowl (optional)

Critical Steps — Do Not Skip

• Sauté onion and pepper
• Add stock, lentils, beans, and seasonings
• Simmer chili

Chef Tips from the Video

• Toast the fajita seasoning briefly before adding for a deeper flavor
• Add a pinch of smoked paprika for a subtle smoky note
• For an extra protein boost, stir in a scoop of unflavored whey isolate after cooking, just before serving

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze in freezer‑safe bags or containers for up to 3 months.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• The chili tastes even better the next day; refrigerate and reheat gently over low heat
• Portion and freeze for future meals; thaw overnight in the fridge before reheating
• If planning to freeze, cook lentils slightly less so they don’t become mushy when reheated

Frequently Asked Questions