Caribbean-Spiced Red Bean Lentil Chili
This Caribbean-Spiced Red Bean Lentil Chili is a hearty and flavorful meatless dish that tantalizes your taste buds with a blend of aromatic spices and fresh ingredients. The combination of red lentils and kidney beans creates a rich texture, while the addition of crushed and diced tomatoes provides a delightful tanginess. Enhanced with wine and vegetable stock, this chili is perfect for warming up on a chilly day. Serve it over rice for a fulfilling meal that's packed with nutrients and a distinctly Caribbean flair.
4
Servings
300
Calories
22
Ingredients
Ingredients
vegetable oil
2 tablespoons (None)
onion
1 (chopped)
crushed tomatoes
28 ounces (None)
diced tomatoes
14 ounces (with jalapenos (optional))
garlic cloves
2 (crushed)
white wine
1 1/4 cups (None)
vegetable stock
1 1/4 cups (None)
red lentils
1 cup (None)
dried thyme
1 teaspoon (None)
cumin
2 teaspoons (None)
chili powder
1 tablespoon (None)
soy sauce
3 tablespoons (None)
hot chili pepper
1/2 (seeded and chopped)
cinnamon
1/2 teaspoon (None)
allspice
1/4 teaspoon (None)
ginger
1/8 teaspoon (None)
clove
1/8 teaspoon (None)
oyster sauce
1 tablespoon (None)
kidney beans
1 (16 ounce) can (drained and rinsed)
corn
1 cup (None)
sugar
2 teaspoons (None)
salt
to taste (None)
Instructions
1
In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened and translucent.
2
Stir in the crushed and diced tomatoes, along with the crushed garlic. Cook for about 10 minutes to allow the flavors to meld.
3
Pour in the white wine and vegetable stock, stirring to combine. Bring the mixture to a gentle simmer.
4
Add in the red lentils, dried thyme, cumin, soy sauce, and all spices including hot chili pepper, cinnamon, allspice, ginger, and clove. Mix well and cover the pot.
5
Let it simmer for 40 minutes, stirring occasionally. If the chili becomes too thick, add a splash of water to maintain the desired consistency.
6
Once the lentils are tender, stir in the kidney beans and sugar, cooking for an additional 10 minutes.
7
Season to taste with salt, and serve hot over cooked rice for a complete meal.
Nutrition Information
5g
Fat
50g
Carbs
12.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Caribbean-Spiced Red Bean Lentil Chili?
It is a hearty meatless dish made with red lentils, kidney beans, and aromatic Caribbean spices like allspice, cinnamon, and ginger.
How many servings does this recipe make?
This recipe yields 4 servings.
What are the primary protein sources in this chili?
The main protein sources are red lentils and kidney beans, providing 12.5g of protein per serving.
Is this recipe suitable for vegetarians?
Yes, it is a meatless dish, though those following a strict vegan diet should check the oyster sauce and sugar ingredients.
How many calories are in one serving?
Each serving contains approximately 300 calories.
What type of lentils should I use?
This recipe specifically calls for red lentils.
How long does the chili need to simmer?
The chili should simmer for 40 minutes to ensure the lentils are tender, followed by another 10 minutes after adding the beans.
What can I serve with this chili?
It is recommended to serve this chili hot over a bed of cooked rice.
Can I substitute the white wine?
Yes, if you prefer not to use wine, you can substitute it with an equal amount of additional vegetable stock.
Is this chili spicy?
Yes, it features a spicy kick from chili powder and half of a seeded and chopped hot chili pepper.
What Caribbean spices are used in this recipe?
The spice blend includes cinnamon, allspice, ginger, and cloves.
How much fat is in a single serving?
Each serving contains 5g of fat.
How many carbohydrates are in this dish?
There are 50g of carbohydrates per serving.
When do I add the kidney beans?
The kidney beans are added toward the end of the cooking process, after the lentils have simmered for 40 minutes.
Should I drain the kidney beans?
Yes, the recipe specifies that the 16-ounce can of kidney beans should be drained and rinsed before adding.
What type of tomatoes are needed?
You will need 28 ounces of crushed tomatoes and 14 ounces of diced tomatoes (optionally with jalapenos).
How much vegetable stock is required?
The recipe calls for 1 1/4 cups of vegetable stock.
What should I do if the chili becomes too thick?
If the consistency is too thick during simmering, you can add a splash of water to reach your desired texture.
Does this recipe use fresh or dried garlic?
The recipe uses 2 fresh garlic cloves that should be crushed.
What is the purpose of adding sugar to the chili?
Two teaspoons of sugar are added to balance the acidity of the tomatoes and the heat of the spices.
Are there any other vegetables besides beans and lentils?
Yes, the recipe includes onion and 1 cup of corn.
What provides the savory umami flavor?
The savory depth comes from the combination of soy sauce and oyster sauce.
How much cumin is in the recipe?
The recipe uses 2 teaspoons of cumin.
What oil is best for sautéing the onions?
The recipe recommends using 2 tablespoons of vegetable oil.
Is there salt in the recipe?
Yes, salt should be added at the end of cooking to taste.
Can I use fresh thyme instead of dried?
While the recipe calls for 1 teaspoon of dried thyme, you can substitute fresh thyme by using roughly three times the amount.
What is the total ingredient count for this recipe?
There are 22 ingredients listed for this Caribbean-Spiced chili.
Is this recipe high in fiber?
While the exact fiber count isn't listed, the use of lentils, beans, and corn makes it naturally high in dietary fiber.
How long do I sauté the onions?
Sauté the chopped onion for 2-3 minutes until softened and translucent.
Can I make this dish ahead of time?
Yes, like most chilis, the flavors will continue to develop and meld if stored and reheated the next day.