⏱ 85 min totalLentil Chili
Per 1 serving · 426 g · 13 ingredients
of a 2,000 cal day
- Protein22g27% of calories
- Carbs34g40% of calories
- Fat12g33% of calories
At a glance
One serving of Lentil Chili (426 g) has 331 calories, with 22 g of protein, 34 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (45% DV), dietary fiber (22% DV) and Vitamin C (25% DV). Keep an eye on sodium and saturated fat, which provide 48% and 22% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Dietary fiber22%
- Vitamin C25%
- Thiamine32%
- Riboflavin (B2)23%
- Niacin36%
Good source of
10–19% of the daily value
- Choline16%
- Potassium18%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Ground beef
⅛ tbsp Chili powder
⅛ tbsp Onion powder- 🥄⅛ dash Salt
⅛ dash Black pepper
¼ cup, pieces or slices White mushrooms
⅛ medium Green bell pepper
½ cup Tomatoes with green chilies
½ cup Chicken broth
⅛ cup Lentils
¼ cup Kidney beans
¼ tbsp Barbecue sauce
⅛ tbsp Ketchup
Directions
- 1
Set a large pot over medium heat. Add the ground beef and cook, breaking it up, until browned and no longer pink, 7–10 minutes; drain excess fat.
- 2
Stir in the chili powder, onion powder, a pinch of salt, and black pepper; cook about 30 seconds to bloom the spices.
- 3
Add the mushrooms and chopped green bell pepper; sauté until slightly softened, 3–5 minutes.
- 4
Stir in the tomatoes with green chilies, chicken broth, rinsed lentils, drained and rinsed kidney beans, barbecue sauce, and ketchup. Taste and adjust seasoning as needed.
- 5
Bring to a gentle simmer over medium-low and cook uncovered, stirring every 10 minutes, until the lentils are tender and the chili is thickened, 45–60 minutes. Adjust seasoning before serving.
Vitamins & minerals
Amounts for 1 serving (426 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 45 μg | 5% |
| Vitamin C | 23 mg | 25% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 162 μg | 40% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 84 mg | 8% |
| Iron | 4 mg | 55% |
| Potassium | 824 mg | 18% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 278 mg | 40% |
| Zinc | 4 mg | 35% |
| Copper | 1 mg | 57% |
| Manganese | 1 mg | 31% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 183 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 13 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 513 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 2 μg | — |
| Serine | 1 g | — |
| Starch | 18 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 331 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Lentil Chili?
One serving of Lentil Chili (1 serving) has 331 calories, which works out to 78 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Lentil Chili high in protein?
It provides a solid 22 g of protein per serving (45% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lentil Chili keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentil Chili?
1103 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lentil Chili?
4.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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