One-Pot Red Lentil & Bean Chilli

A healthy, hearty one-pot meal made with veggies, red lentils and beans, flavoured with herbs and spices.

Serves 1 | Prep time: 15 mins | Cooking time: 25 mins

INGREDIENTS

  • 50g/1.8oz (1/4 cup) dry red lentils
  • 125ml/4.2oz (1/2 cup) liquid vegetable stock (low sodium) [or 1/2 tsp Massel salt-reduced stock powder with 1/2 cup water]
  • 50g/1.8oz brown onion (1/2 medium onion)
  • 75g/2.6oz carrot (1 small-medium carrot)
  • 50g/1.8oz zucchini (1/2 cup, diced)
  • 200g/7oz (3/4 cup) canned diced tomatoes
  • 100g/3.5oz black beans (1/2 heaped cup, rinsed & drained)
  • 100g/3.5oz red kidney beans (1/2 heaped cup, rinsed & drained)
  • 1/2 tsp paprika powder
  • 1/2 tsp ground cumin
  • 1/4 tsp chilli flakes
  • Optional: other seasonings of choice (e.g. iodised salt, dried oregano)
  • Chopped fresh coriander or parsley
  • 1/2 Tbsp fresh lemon juice

METHOD

For a stovetop:

  1. Rinse the lentils in cold water. Chop onion, carrot, zucchini, and rinse and drain the beans.
  2. In a non-stick pot add the onion, carrot, and zucchini and dry sauté for about 2-3 minutes.
  3. Add seasonings. Stir for about 30 seconds. Then add the liquid stock. Mix well. Stir in the lentils, diced tomatoes, and beans. Reduce to low heat and cover with a lid. Simmer for about 20 minutes, until lentils are soft.
  4. Remove from heat, squeeze some lemon juice on top then serve in a bowl garnished with fresh coriander.

For a Pressure Cooker or Instant Pot:

  1. Turn the Instant Pot/pressure cooker on Sauté mode then add the chopped onion, carrot, and zucchini and sauté for about 2-3 minutes.
  2. Add the seasonings and stir. Increase the liquid stock to 3/4 cup and add it in, along with the lentils, diced tomatoes, and beans. Mix well.
  3. Close the lid and pressure cook on ‘manual’ for 10 minutes. Allow to warm for another 5 minutes then release the pressure. Serve the chilli in a bowl with fresh coriander.

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LunchMexicanGluten FreeSugar FreeLow Fat

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