Comforting and nourishing, this easy plant based Veggie Loaded Lentil and Bean Chili supports women’s health with key nutrients for hormone balance. Lentils and beans provide plant protein, iron, and fiber for steady energy and blood sugar support, while vegetables and greens contribute folate and antioxidants. A grounding, feel-good meal that’s easy to enjoy and gentle on the body!
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Ingredients
2 tbsp extra olive oil
1 large onion, medium diced
1 tbsp garlic, minced
3 carrots, medium diced
1 bell pepper, medium diced
1 tbsp dried oregano
1 tbsp paprika
1 tbsp ground coriander
2 tsp ground cumin
2 cans (540 ml each) green lentils, drained and rinsed
1 can (14 fl oz) kidney beans, drained and rinsed
1 can (28 oz) crushed fire roasted tomatoes
3 cups vegetable broth or water
5 oz fresh spinach, as is or chopped
2 tsp salt
For Finishing
½ cup fresh cilantro, chopped
1 tbsp fresh oregano, finely chopped
2 tbsp extra virgin olive oil
Zest of 1 lime
1 tbsp fresh lime juice, about half of a lime
For Serving:
Coconut yogurt or avocado
Jalapeno, thinly sliced (optional)
Radish, thinly sliced (optional)
Servings6
Prep Time
15 minutes
Cook Time
40 Minutes
Total Time
55 minutes
Instructions
Heat olive oil in a large pot over medium heat.
Add the onion and garlic, saute until onions are translucent.
Add carrots, bell pepper, paprika, ground coriander, and cumin. Cook on medium low heat for 6 to 8 minutes. Stirring occasionally, until softened and fragrant. Be careful not to burn the spices.
Add the lentils, kidney beans, crushed tomatoes, salt and vegetable broth. Scrape the bottom of the pan, stir well and bring to a gentle simmer.
Cook covered on medium low heat for 25 to 30 minutes, stirring occasionally, until the chili thickens and the flavours come together.
Remove from heat. Add all finishing ingredients, stir well until spinach has wilted. Adjust salt to taste.
Remove from heat. Add all finishing ingredients, stir well until spinach has wilted. Adjust salt to taste.
Chef Notes
Adding spinach at the very end preserves colour, texture, and nutrients while keeping the chili light and digestible. If meal prepping, add the spinach when reheating instead.
Serving with coconut yogurt or avocado adds fats that improve iron absorption and helps keep blood sugar stable.
Play around with the veggies and make it your own. You can use zucchini, kale, corn, etc.
To make a non vegetarian version, replace a can of lentils with a 1lb of ground protein of your choice. Brown the meat in the same pot first with olive oil, then continue with the recipe.
