One Pot Black Bean Lentil Chili (Prenatal)

Soup

Contributed by: Coco Ocker

Chilli

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This easy, one-pot chili is packed with both folate and iron, which will support a healthy mom and baby!

Legumes (lentils and black beans) are high in folate which is essential for blood and protein production as well as preventative against defects in the baby's brain and spine! Lentils are high in iron which help create red blood cells that deliver oxygen to the baby and help prevent fatigue in mom. 

All ingredients can be found at local grocery store, ex: Stop & Shop, Trader Joe’s, Star Market. The beans can be bought canned. The lentils can be bought canned or dry.  The vegetables can be found in the produce section of one’s local grocery store. 

 

 

Serves:
Serves 5-6 servings
Total Time:
70 minutes
Prep Time:
15 minutes
Cook Time:
55 minutes

Ingredients


Oil - 1 ½ Tablespoons avocado, canola, sesame or light olive oil Onion - ½ onion, diced Celery - 1-2 stalks, diced Carrots - 3 carrots, peeled & diced Garlic - 3 cloves, minced Chili_powder - 2 teaspoons (give or take, depends on desired spiciness) Paprika - ½ Tablespoon Cumin - ½ teaspoon Broth - 3 cups vegetable broth, chicken broth or water Lentils - 1 cup, dried (and then rinsed to clean) Tomato_sauce - 12 oz chunky tomato sauce (or half of a 24 oz. far) Beans - 1 can (15 oz) black beans, rinsed & drained Corn - ½ cup frozen corn kernels Salt - to taste Pepper - to taste Toppings - Shredded sharp cheddar, fresh lime slivers, sliced avocado, or plain Greek yogurt (optional)

Instructions

Step 1
In a large heavy pot, heat the oil over medium-high heat. Add the onion, celery, carrots, garlic until all have softened (2-3 minutes).
Step 2
Add chili powder, paprika, and cumin. Stir and cook for 1 minute.
Step 3
Add broth, lentils, and tomato sauce. Bring to a boil. Once boiling, reduce heat to a simmer. Cover and simmer for about 30 minutes.
Step 4
Add black beans and frozen corn, then cover. Continue to let simmer for 20 minutes or until the lentils are tender. If needed, add more broth to loosen if too thick.
Step 5
Add salt and pepper to taste.

Notes

Tips: Omit or use less chili powder if making for kids.

Some substitution spices can be garlic powder, ground pepper, oregano, or onion powder.   

Equipment needed: large heavy pot, chopping knife, hand held peeler, colander, mixing spoon that is heat resistant (silicon or wooden) 

 

Nutrition Information

Serving Size:
1.5 cups, 410g serving
Calories:
265kcal Calories
Fat:
5.54g
Saturated Fat:
0.8g
Carbohydrates:
Net Carb: 44.2g
Dietary Fiber:
14.75g
Protein:
13g
Sodium:
1108

Dietary Restrictions

Vegan