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Why This Recipe Is a Budget-Friendly Game Changer
Affordable Nutrition That Doesn’t Skimp on Flavor
Lentils and beans are among the most cost-effective sources of plant-based protein. They’re high in fiber and nutrients, yet inexpensive—a smart choice for anyone cooking on a budget. Add pantry staples like canned tomatoes and spices, and you’ve got a hearty, nutritious meal that won’t break the bank.
Simple, One-Pot, Satisfying Comfort
Forget juggling multiple dishes on weekday nights. This chili is a one-pot wonder packed with powerful spices, satisfying veggies, and warming broth—all simmered together to meld flavors and make cleanup a breeze.
Flexible, Customizable & Made for Leftovers
Got extra veggies? Toss them in. Prefer more heat? Amp up the chili flakes or jalapeño. This recipe shines as meal prep: it reheats beautifully and even tastes better after a day or two.
Ingredients You’ll Need
Legume Base & Budget Staples
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1 cup dry red or green lentils, rinsed
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1 (15‑oz) can diced tomatoes (with juices)
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1 (15‑oz) can tomato sauce or crushed tomatoes
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4 cups low-sodium vegetable broth (or water)
Veggies & Aromatics
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1 tablespoon neutral oil (olive or avocado)
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1 large onion, chopped
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2–3 garlic cloves, minced
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1 bell pepper, diced
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Optional: 1 carrot or celery stalk, diced for extra bulk
Spices & Heat
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2 tablespoons chili powder
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1 teaspoon ground cumin
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1 teaspoon smoked paprika (or regular paprika)
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½ teaspoon dried oregano
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¼ teaspoon red pepper flakes or pinch of cayenne (adjust to taste)
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Salt and freshly ground black pepper, to taste
Beans & Extras (Optional)
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1 (15‑oz) can black beans or kidney beans, drained and rinsed (for extra protein)
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1 cup frozen corn or chopped zucchini (optional for veggies)
Toppings (Optional but Delicious)
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Diced avocado
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Fresh cilantro or green onions
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Lime wedges
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Vegan sour cream or yogurt
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Tortilla chips or crusty bread on the side
Step-by-Step Directions
Step 1: Sauté the Base
Heat oil in a large pot over medium heat. Sauté chopped onion (plus carrot or celery if using) for 4–5 minutes until softened. Add minced garlic and diced bell pepper; cook another 1–2 minutes until fragrant.
Step 2: Bloom Your Spices
Add chili powder, cumin, smoked paprika, oregano, and red pepper flakes. Stir constantly for about 30 seconds to toast the spices and deepen their fragrance.
Step 3: Build the Chili Foundation
Stir in rinsed lentils, canned tomato, tomato sauce, and broth (or water). Bring to a gentle boil.
Step 4: Simmer to Perfection
Reduce heat to low, cover, and simmer for 25–30 minutes, stirring occasionally, until lentils are tender and chili thickens. If using beans or extra veggies, stir them in after about 15 minutes to warm through.
Step 5: Final Seasoning & Serve
Taste and adjust salt, pepper, and heat. Serve hot, garnished with avocado, cilantro, and a squeeze of lime. Pair with tortilla chips or crusty bread for texture.
Meal Prep, Storage & Reheating Tips
Make-Ahead Win
This chili only gets better with time—flavors deepen and meld. Perfect for cooking ahead for busy days.
Refrigerator Storage
Cool completely and store in airtight containers for up to 5 days.
Freezer-Friendly
Freeze in portions for up to 3 months. Thaw overnight and reheat gently.
Reheating Guide
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Stovetop: Reheat with a splash of broth to loosen
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Microwave: Heat in intervals, stirring between for even warmth
Nutritional Snapshot (Approximate Per Serving, 1½ Cups)
Based on typical vegan lentil chili recipes:
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Calories: ~360–380 kcal
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Protein: ~20–25 g
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Fiber: ~15–16 g
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Fat: Low (mostly from oil, ~5–6 g)
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High in iron, folate, potassium, and complex carbs.
Lentils are especially nutritious: 1 cup cooked provides ~18 g protein and 16 g fiber.
Optional Variations & Tweaks
Extra Protein & Bulk
Add beans, chickpeas, cooked quinoa, or lentils for texture and satiety.
Adjust the Veggie Mix
Mix in diced zucchini, corn, carrots, or leafy greens like spinach or kale near the end.
Spice & Flavor Customization
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Add chipotle powder or chopped jalapeño for smoky heat
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Stir in a little cocoa powder or cinnamon for depth
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Finish with lime juice or cilantro for brightness
Slow Cooker or Instant Pot
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Slow Cooker: Sauté aromatics, then add all ingredients and cook on low for 6–8 hrs or high for 3–4.
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Instant Pot: Sauté on “Sauté” mode, then pressure cook all ingredients (except toppings) for 10 mins. Quick release and serve.
Frequently Asked Questions (FAQ)
Can I use dried beans instead of lentils?
Yes—pre-cook dried beans or add extra broth and simmer longer. Lentils cook faster and work well.
Is this chili gluten-free?
Absolutely—just ensure your broth and spices are labeled gluten-free.
Can I make it kid-friendly?
Sure—omit red pepper flakes for a mild version. Let kids top their bowls with cheese or avocado.
How can I reduce sodium?
Use low-sodium broth and canned goods, rinse beans thoroughly, and add salt toward the end to taste.
What if the chili is too thick or too thin?
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Too thick? Add a splash of broth or water when reheating
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Too thin? Simmer uncovered a bit longer or mash some lentils for thickness
