• Prep Time: 10 Minutes

  • Cook Time: 45 Minutes

Calories (Kcal)

696.56

  • Meal Type: Main

  • Core Ingredient: Lentils & Beans

Protein (g)

33.16

Macro Nutrients

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1/2 cup (100 g) onion diced
1 clove of garlic minced
1/2 cup (150 g) pepper diced
1 tablespoons tomato paste
1/2 can (200 grams) chopped tomatoes
1/4 cup (55 grams) lentils (washed thoroughly if canned)
1 cup (200 grams) kidney beans (washed thoroughly if canned)
1/2 cup (120 ml) vegetable stock

Herbs and Spices
1 bay leaf
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1 teaspoon smoked paprika
Salt and Pepper to taste

Sautee the onion and garlic in a medium-sized pot with a splash of water over medium-high heat until slightly brown.

Add the red pepper and cook for a few minutes to soften.

Once most of the water has evaporated, add the tomato paste, herbs and spices and stir for about 30 seconds to release the flavours of the spices.

Add the tomatoes (if using whole, break them up with your spoon), lentils, beans and vegetable stock.

Reduce the heat to medium-low and cover.

Allow the chili to simmer very gently until the lentils are soft – about 30 minutes.

If it gets too dry add a little more stock or water.

If it’s too wet once the lentils are cooked, uncover and allow it to reduce.

Finally, season to taste with salt and pepper.

Nutrient Amount Measure
Energy 696.56 kcal
Total lipid (fat) 21.19 g
Fatty acids, total saturated 2.66 g
Fatty acids, total polyunsaturated 9.56 g
Fatty acids, total monounsaturated 3.70 g
Fatty acids, total trans 0.00 g
Protein 33.16 g
Cholesterol 0.00 mg
Carbohydrate, by difference 104.83 g
Fiber, total dietary 25.54 g
Sugars, total 21.99 g
Maltose 0.21 g
Glucose (dextrose) 9.32 g
Fructose 10.20 g
Lactose 0.00 g
Sucrose 1.73 g
Protein 33.16 g
Sodium, Na 422.48 mg
Potassium, K 2,139.89 mg
Calcium, Ca 170.24 mg
Iron, Fe 12.00 mg
Chromium, Cr 0.00 mg
Copper, Cu 1.27 mg
Fluoride, F 0.83 µg
Phytosterols 11.25 mg
Iodine, I 0.00 µg
Magnesium, Mg 166.85 mg
Manganese, Mn 2.23 mg
Molybdenum, Mo 0.00 µg
Phosphorus, P 506.92 mg
Selenium, Se 4.80 µg
Zinc, Zn 4.44 mg
Caffeine 0.00 mg
Arginine 2.10 g
Histidine 0.84 g
Isoleucine 1.30 g
Leucine 2.24 g
Lysine 2.07 g
Methionine 0.35 g
Phenylalanine 1.58 g
Threonine 1.22 g
Tryptophan 0.34 g
Valine 1.52 g
Omega 3 0.00 0
18:3 (ALA) 0.00 g
20:5 n-3 (EPA) 0.00 g
22:6 n-3 (DHA) 0.00 g
22:5 n-3 (DPA) 0.00 g
Vitamins 0.00
Vitamin A, IU 4,837.31 µg
Vitamin A, RAE 242.10 µg
Folic acid 0.00 µg
Vitamin B-6 1.50 mg
Vitamin B-12 0.00 µg
Vitamin B-12, added 0.00 µg
Vitamin C, total ascorbic acid 277.17 mg
Vitamin D 0.00 µg
Vitamin D (D2 + D3) 0.00 µg
Vitamin E (alpha-tocopherol) 8.16 mg
Vitamin E, added 0.00 mg
Vitamin K (phylloquinone) 52.72 µg
Thiamin 1.01 mg
Riboflavin 0.52 mg
Niacin 6.78 mg
Folate, total 503.82 µg
Pantothenic Acid 2.57 mg
Biotin 0.00 µg
Choline, total 145.42 mg
Phytochemicals 0.00
Lycopene 15,540.00 µg
Anthocyanin 0.00 µg
Carotene, alpha 149.00 µg
Carotene, beta 2,770.60 µg
Indoles 0.00 µg
Saponins 0.00 µg
Allicin 0.00 µg