Beluga Lentil Chili

This hearty vegetarian chili uses black Beluga lentils, which resemble the texture and size of ground beef.  You can use also use brown lentils or even crumbled tempeh for healthy vegan protein.  Make a big batch of this fat-free, gluten-free recipe in the Slow Cooker.  Serve it with cornbread and toppings for a satisfying, healthy game-day entertaining meal.

MEDIUM        Servings: 6       Ready In: 35 minutes

Vegan Beluga Lentil Chili with Cornbread and Avocado - Healthy, Gluten-Free, Vegetarian Protein, Plant-Based, Soup

Vegan Beluga Lentil Chili with Cornbread and Avocado - Healthy, Gluten-Free, Vegetarian Protein, Plant-Based, Soup

Chef's Plant-Based Tip: Black Beluga lentils are my favorite for this meat-free chili. Au Puy (petite French lentils) or any other small green or brown lentil will work. 

Chef's Plant-Based Tip: Black Beluga lentils are my favorite for this meat-free chili. Au Puy (petite French lentils) or any other small green or brown lentil will work. 

Healthy Chef's Tip: A splash of cider vinegar helps add a kick of flavor, without extra fat or salt

Healthy Chef's Tip: A splash of cider vinegar helps add a kick of flavor, without extra fat or salt

Ingredients

1 medium onion, diced
1 medium green bell pepper, seeded and diced
4 tsp minced garlic
2 tbsp chili powder
1 tsp cumin
4 tbsp tomato paste
2 tbsp apple cider vinegar
1/4 cup Black Beluga lentils (or other petite brown or green lentil), uncooked
15 ounce canned tomatoes, crushed fire-roasted
15 ounce canned red kidney beans
1/4 tsp. salt
1/4 tsp. black pepper
Diced avocado, sliced radish, minced onion, or minced jalapeno, for serving


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Procedure

Gather Ingredients: Bell pepper, onion, garlic, kidney beans, tomato -- classic Chili ingredients

To make chili: Heat a dry pot over medium-high heat. No oil needed. Add the onion and bell pepper.  Saute until slightly browned, about 7-10 minutes, stirring often
Add chili powder, cumin, and garlic. Cook just another minute or two, until aromatic
Add tomato paste and cook just a minute or two, to lightly caramelize. The tomato paste will darken as the sugars caramelize
Add the vinegar to deglaze the pan. Use your spoon to scrape up any bits on the bottom of the pan
Add the lentils, tomatoes, and about 2 cups of water. Bring to a boil, cover, and simmer until lentils are soft, about 20 minutes. 
Add the beans during the last 5 minutes or so of cooking. This helps them retain some texture
Skim off any tomato "foam" and check seasoning.
Serve with diced avocado, crumbled corn bread, or any other favorite topping

Yield: 10 to 12 cups

Chef's Tips: Black Beluga lentils are my favorite for this meat-free chili. Au Puy (petite French lentils) or any other small green or brown lentil will work. 


Step-by-Step Photos:

Nutrition Facts

Amount Per Serving (about 1 1/2-2 cups)

Calories 171.73
Calories From Fat (5%) 7.74
% Daily Value
Total Fat 0.92g 1%
Saturated Fat 0.15g <1%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 203.36mg 8%
Potassium 821.22mg 23%
Total Carbohydrates 32.71g 11%
Fiber 12.49g 50%
Sugar 6.07g
Protein 11.08g 22%
Calcium 27.99mg 3%
Iron 101.63mg 565%
Vitamin A 1532.84IU 31%
Vitamin C 6687.62mg 11146%


Savor the flavors of Germany in this healthy recipe. Pretzel croutons and a vegan, egg-free German mustard dressing pair with shaved Spring vegetables for this easy salad. Plant-based Chef Katie Simmons shares her love of travel and her cooking. More at: www.plants-rule.com