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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.
|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|
|Carbohydrate, by difference||104.83||g|
|Fiber, total dietary||25.54||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|
|Vitamin A, IU||4,837.31||µg|
|Vitamin A, RAE||242.10||µg|
|Vitamin B-12, added||0.00||µg|
|Vitamin C, total ascorbic acid||277.17||mg|
|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|