⏱ 45 min totalOne Pot Vegan Lentil Chili
Per 1 serving · 542 g · 14 ingredients
of a 2,000 cal day
- Protein19g20% of calories
- Carbs55g58% of calories
- Fat9g22% of calories
- ✓ Cholesterol free
At a glance
One serving of One Pot Vegan Lentil Chili (542 g) has 353 calories, with 19 g of protein, 55 g of carbohydrates and 9 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (38% DV), dietary fiber (50% DV) and Vitamin C (64% DV).
High in
20%+ of the daily value
- Protein38%
- Dietary fiber50%
- Vitamin C64%
- Thiamine113%
- Niacin23%
- Vitamin B654%
Good source of
10–19% of the daily value
- Vitamin E19%
- Vitamin K17%
- Riboflavin (B2)17%
- Choline15%
- Calcium11%
- Magnesium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ medium Onion
⅔ cloves, minced Garlic
⅓ medium Green bell pepper
³⁄₁₆ tbsp Olive oil
⅓ cup Lentils
⁹⁄₁₆ cup Tomatoes
³⁄₁₆ tbsp Chili powder
³⁄₁₆ tbsp, ground Cumin seed- 🥄0.02 tsp Crushed red pepper flakes
⅓ tbsp Cocoa powder
³⁄₁₆ fruit Avocado- 🥄1 cup Water
¹⁄₁₆ tsp Black pepper- 🥄¹⁄₁₆ tsp Salt
Directions
- 1
Dice the onion and bell peppers and mince the garlic.
- 2
Warm the olive oil in a large heavy pot over medium-high heat. Add the onion, bell peppers, and garlic and cook, stirring occasionally, until softened and lightly fragrant, about 5 minutes.
- 3
Stir in the lentils, chili powder, cumin, red pepper flakes, salt, and black pepper until the spices coat the vegetables and lentils evenly, about 30 seconds.
- 4
Add the tomatoes and water, stir well, and bring to a boil. Reduce to a gentle simmer, cover, and cook until the lentils are tender, 25–30 minutes, stirring once or twice.
- 5
For a thicker chili, carefully ladle a few cups into a blender or food processor, vent the lid to release steam, and blend until mostly smooth; return the puree to the pot and stir to combine.
- 6
Stir in the cocoa powder until dissolved. Taste and adjust with additional salt and black pepper if needed.
- 7
Serve hot, topped with diced avocado.
Vitamins & minerals
Amounts for 1 serving (542 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 58 μg | 6% |
| Vitamin C | 58 mg | 64% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 1 mg | 113% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 353 μg | 88% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 81 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 105 mg | 11% |
| Iron | 7 mg | 85% |
| Potassium | 1,047 mg | 22% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 262 mg | 37% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 72% |
| Manganese | 1 mg | 54% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 42 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 660 μg | — |
| Caffeine | 4 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,552 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 32 g | — |
| Sucrose | 1 g | — |
| Theobromine | 37 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in One Pot Vegan Lentil Chili?
One serving of One Pot Vegan Lentil Chili (1 serving) has 353 calories, which works out to 65 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is One Pot Vegan Lentil Chili high in protein?
It provides a solid 19 g of protein per serving (38% 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 Vegan Lentil Chili keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 58% 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 Vegan Lentil Chili?
402 mg per serving.
How much sugar is in One Pot Vegan Lentil Chili?
7 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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