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One Pot Red Lentil Chili⏱ 55 min total
Recipes

One Pot Red Lentil Chili

Per 1 serving · 497 g · 18 ingredients

Calories
376
19%
of a 2,000 cal day
  • Protein
    20g
    20% of calories
  • Carbs
    63g
    63% of calories
  • Fat
    7.7g
    17% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of One Pot Red Lentil Chili (497 g) has 376 calories, with 20 g of protein, 63 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (39% DV), dietary fiber (63% DV) and Vitamin C (63% DV). Keep an eye on sodium and saturated fat, which provide 37% and 22% of the daily value.

Per 100 g
76cal
low energy density
Protein per 100 cal
5.2g
Net carbs
45g
carbs minus fiber
Fiber
18g
12 g sugar

High in

20%+ of the daily value

  • Protein39%
  • Dietary fiber63%
  • Vitamin C63%
  • Vitamin E26%
  • Thiamine116%
  • Riboflavin (B2)31%

Good source of

10–19% of the daily value

  • Vitamin A15%
  • Vitamin K14%
  • Choline17%
  • Calcium17%

Watch

20%+ of the daily value

  • Sodium37%
  • Saturated fat22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 45 min
  1. 1

    Warm a large pot over medium heat. Add the coconut oil, onion, and red bell pepper; season with a pinch of salt and pepper and sauté, stirring often, until slightly softened, 3–4 minutes.

  2. 2

    Mash the jalapeño and garlic to a rough paste (or finely mince). Stir into the pot and cook until fragrant, about 1 minute, seasoning with another small pinch of salt and pepper.

  3. 3

    Add about two-thirds of the chili powder, half of the cumin, the paprika, diced tomatoes, tomato paste, and the water. Stir well and bring to a gentle boil over medium-high heat.

  4. 4

    Stir in the lentils, then reduce the heat to maintain a gentle simmer. Cook until the lentils are mostly tender, about 15 minutes, adding a splash of water as needed to keep them submerged.

  5. 5

    Add the kidney beans, black beans, remaining cumin and chili powder, and salt and pepper to taste. Stir to combine.

  6. 6

    Return to a gentle simmer, then reduce the heat to low. Stir in the corn, cover, and cook, stirring occasionally, until thickened and flavorful, about 20 minutes.

  7. 7

    Taste and adjust: add more chili powder or cumin for deeper flavor, more salt for balance, or a little maple syrup to soften the heat.

  8. 8

    Serve warm, adding your favorite toppings if desired.

Vitamins & minerals

Amounts for 1 serving (497 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A138 μg
15%
Vitamin C57 mg
63%
Vitamin D0 μg
0%
Vitamin E4 mg
26%
Vitamin K17 μg
14%
Thiamine1 mg
116%
Riboflavin (B2)0.4 mg
31%
Niacin4 mg
26%
Vitamin B61 mg
46%
Folate (B9)261 μg
65%
Vitamin B120 μg
0%
Pantothenic acid1 mg
28%
Choline95 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium169 mg
17%
Iron8 mg
104%
Potassium1,250 mg
27%
Magnesium104 mg
25%
Phosphorus316 mg
45%
Zinc3 mg
23%
Copper1 mg
83%
Manganese1 mg
48%
Selenium5 μg
8%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene88 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,492 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride8 μg—
Fructose4 g—
Galactose0.1 g—
Glucose4 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene6,361 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch26 g—
Sucrose4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 376 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 71min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 53min
    Swimming laps

Common questions

How many calories are in One Pot Red Lentil Chili?

One serving of One Pot Red Lentil Chili (1 serving) has 376 calories, which works out to 76 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is One Pot Red Lentil Chili high in protein?

It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 20% 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 One Pot Red Lentil Chili keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pot Red Lentil Chili?

852 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in One Pot Red Lentil Chili?

12 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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