Black Bean, Lentil and Eggplant Chili

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
93%
Black Bean, Lentil and Eggplant Chili
150 min.
8
238kcal

Suggestions

Ingredients

  •  bay leaves 
  • 7.5 ounce canned tomatoes crushed canned
  • 7.5 ounce canned tomatoes diced canned
  •  poblano chile pepper diced
  •  guajillo chile peppers dried stemmed for less heat remove seeds
  •  new mexico chile peppers dried stemmed for less heat remove seeds
  • 0.5 pound black beans dried
  •  chipotle chile peppers dried stemmed for less heat remove seeds
  • 0.5 cup green lentils dried
  • pound eggplant cut into 1/4-inch cubes
  • large cloves garlic diced
  • tablespoon ground cumin 
  •  juice of lime or the juice of 1 lime
  • servings kosher salt 
  • tablespoons olive oil extra-virgin
  •  onion diced
  • tablespoon vegetable bouillon 

Equipment

  • food processor
  • bowl
  • frying pan
  • pot

Directions

  1. Put the black beans in a large bowl and cover with cold water; set aside to soak overnight, then drain.
  2. Combine the soaked black beans, 2 pasilla chiles, the bay leaves and half of the garlic in a large wide pot and add enough water to cover by 3 inches. Bring to a boil, then reduce the heat to medium low and simmer until soft, about 1 1/2 hours; remove from the heat and set aside.
  3. Meanwhile, add the remaining 2 pasilla chiles and the cascabel and chipotle chiles to a food processor and pulse until finely chopped.
  4. Heat the olive oil in a large skillet over medium-high heat.
  5. Add the onion, the chopped dried chiles and the cumin and saute until the chiles are soft, about 7 minutes.
  6. Add the remaining garlic and the poblano and cook, stirring occasionally, 5 more minutes.
  7. Add the eggplant, season with salt and cook, stirring occasionally, until tender, about 8 minutes.
  8. Add the crushed and diced tomatoes, 4 cups water, the bouillon and green lentils to the pot. Bring to a boil, then reduce the heat to medium low and simmer, stirring occasionally, until the lentils are almost tender, about 30 minutes.
  9. Add the prepared black beans and their cooking liquid and simmer until the lentils are soft, about 30 more minutes. (The longer you let the chili simmer, the thicker it will get.) Season with salt and add the lime juice.
  10. Remove the whole pasilla chiles and bay leaves before serving.
  11. Photograph by Ryan Dausch

Nutrition Facts

Calories238kcal
Protein19.22%
Fat17.01%
Carbs63.77%

Properties

Glycemic Index
46.58
Glycemic Load
4.38
Inflammation Score
-8
Nutrition Score
22.473478234333%

Flavonoids

Petunidin
4.37mg
Delphinidin
53.83mg
Malvidin
3.01mg
Catechin
0.04mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
2.88mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:237.55kcal
11.88%
Fat:4.75g
7.31%
Saturated Fat:0.71g
4.44%
Carbohydrates:40.08g
13.36%
Net Carbohydrates:27.76g
10.09%
Sugar:9.05g
10.06%
Cholesterol:0mg
0%
Sodium:282.58mg
12.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.08g
24.16%
Vitamin C:75.14mg
91.08%
Folate:216.64µg
54.16%
Fiber:12.32g
49.3%
Manganese:0.85mg
42.29%
Vitamin B1:0.47mg
31.35%
Potassium:1014.06mg
28.97%
Vitamin B6:0.54mg
27.14%
Copper:0.52mg
26.03%
Magnesium:97.18mg
24.3%
Iron:4.21mg
23.38%
Phosphorus:215mg
21.5%
Vitamin K:15.56µg
14.82%
Zinc:2.04mg
13.63%
Vitamin B3:2.52mg
12.58%
Vitamin E:1.81mg
12.09%
Vitamin A:585.22IU
11.7%
Vitamin B2:0.18mg
10.38%
Vitamin B5:0.94mg
9.44%
Calcium:85.44mg
8.54%
Selenium:2.95µg
4.21%