The Lentil Chilli
The Lentil Chilli recipe is a winner for a few very good reasons… One, this recipe has 80% less saturated fat than its counterpart made with mince. Two, it contains zero cholesterol and trans fats. Three, the ingredients are super cheap, making it the perfect meal on a budget and last but not least, four, this recipe contains nearly 50% of your daily fibre requirements. Not only packed with health benefits, this recipe is really versatile and easy to make.
Did you know that regular consumption of legumes can help with weight management?
This recipe is perfect to cook in bulk and freeze. It can easily be re-heated and with all good chilli’s, it tastes even better the next day. It also goes tastes great with side options such as zucchini spaghetti, cauliflower rice, brown rice and baked potatoes. Have I convinced you to make it yet?
Key Nutrients – The Lentil Chilli
Lentils – Part of the legumes family, lentils are jam packed with goodness. They are naturally low in fat and practically free of saturated fats. Because they are a plant food they are also free from cholesterol and make a really good source of fibre. Regular consumption of legumes can help with weight management and the fibre, protein and slowly digested carbs aid in the feeling of fullness. Studies have shown that adults who consumed a variety of legumes had significantly lower body weights when compared with those who didn’t.
Kidney Beans – Another member of the legumes family, kidney beans like lentils are also a really good source of fibre, protein, carbohydrates, vitamins and minerals. A 2014 study of 238 participants with a daily bean consumption reduced LDL cholesterol levels without affecting HDL cholesterol. This is likely to be due to their high fibre content and was based on daily consumption of 120g.
Chilli – One teaspoon of chilli powder adds a mix of vitamins and minerals to your plate, but capsaicin is the bioactive compound in chilli that brings more benefits. Chillies have antibacterial qualities as well as antioxidants due to high levels of vitamin A and vitamin C and studies have shown it to be effective at protecting against cancer.
The Lentil Chilli
- 1 can (400g) lentils
- 1 can (400g) tomatoes
- 1 can (400g) kidney beans
- 1 onion
- 3 gloves garlic
- 2 tsp ground coriander
- 3 tsb ground cumin
- 1 tsp ground chilli (you can change this depending on how hot you like it, I tend to use 1/2 tsp as like only a mild flavour)
- 250 ml vegetable stock
- 10 cherry tomatoes
- 2 tbsp olive oil
- Finely chop onion and grate gloves of garlic. Heat a frying pan and add olive oil. When hot add the onion and garlic and saute until soft and reduce the heat to medium.
- Drain and rinse the lentils and add add to the frying pan along with ground coriander, cumin and chilli powder and stir.
- Add tomatoes and vegetable stock and once heated through reduce to a low heat.
- Drain and rinse the kidney beans and chop cherry tomatoes, add to the pan and stir through.
- Leave for approximately 30 minutes (stirring occasionally) until the sauce is a nice consistency and the liquid has reduced.
- Serve with chopped fresh chives, coriander or spring onions and a side of your choice (see some side serving ideas below!)
Essential EquipmentLarge frying pan or non-stick saucepan.
TipsWhen buying vegetable stock opt for a version with ingredient names that you know! Or you can try and make your own 🙂
Find your IngredientsLentils, kidney beans & tinned tomatoes - canned foods aisle. Ground coriander, cumin & chilli - herbs & spices aisle. Fresh tomatoes, onion, garlic, chives or coriander - fruit & vegetable aisle.
Stuck for ideas on what to serve The Lentil Chilli with? Here are some of my top picks;
Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email firstname.lastname@example.org for further details.