This High-Protein Stew Is Under 400 Calories (It's Vegan and Gluten-Free)

Updated 04/24/19
Minimalist Baker

Whether you're cooking for a group or looking for a sustainable meal that will last you all week, soups and stews are where it's at. But just because these meals are hearty doesn't mean they can't be healthy—this one-pot red lentil chili from Minimalist Baker is the perfect example. Packed with 16 grams of protein, 19 grams of fiber, and just 320 calories per serving, this meal manages to be healthy, delicious, filling, and easy. "It's simple, requiring just one pot, basic ingredients, and comes together in less than one hour," writes recipe creator Dana.

Here's how to make it:

Ingredients:

Grape seed or coconut oil
White or yellow onion, diced
Red pepper, diced
Sea salt and black pepper
Jalapeño, diced with seeds
Garlic cloves
Chili powder
Ground cumin
Smoked paprika
Diced tomatoes
Tomato paste
Water
Dry red lentils, thoroughly rinsed in cold water and drained
Kidney beans, slightly drained
Black beans, slightly drained
Coconut sugar

Grape seed or coconut oil
White or yellow onion, diced
Red pepper, diced
Sea salt and black pepper
Jalapeño, diced with seeds
Garlic cloves
Chili powder
Ground cumin
Smoked paprika
Diced tomatoes
Tomato paste
Water
Dry red lentils, thoroughly rinsed in cold water and drained
Kidney beans, slightly drained
Black beans, slightly drained
Coconut sugar

For serving (optional)

Fresh chopped cilantro
Avocado

Directions:

Heat a large pot over medium heat. Once hot, add oil, onion, and red pepper. Season with a healthy pinch of salt and pepper, and stir. Sauté for three to four minutes, stirring frequently.

Add jalapeño and garlic to a mortar and pestle, and crush into a rough paste (alternatively, blend in a small food processor or finely mince). Add to the pot with onion and red pepper, and season with another pinch of salt and pepper.

Add 2 tablespoons chili powder, 1 tablespoon cumin, paprika, diced tomatoes, tomato paste, and water, and stir to combine. Bring to a low boil over medium-high heat.

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