Black Bean Chili: lentil and bean stew recipes
This vegetable-packed black bean chili is a small-batch, budget-friendly stew built around beans and a touch of red lentils for thickness and extra plant protein. The recipe makes 1–2 servings, keeps cleanup minimal (one pot), and leaves the chili soft and easy to eat.
Cooking for one or two doesn’t need to be complicated. This chili is designed with gentle textures and simple steps. You can simmer it until the vegetables and lentils are very tender, or lightly mash some beans for a creamier, easier-to-chew bowl.
It’s also budget-friendly: canned goods and pantry spices do most of the work. The result stores well, so you can plan a couple of meals without waste.
Ingredients You’ll Need
- 1 teaspoon olive oil
- 1/2 small yellow onion, finely chopped
- 1 small carrot, peeled and diced small
- 1/2 bell pepper, seeded and diced (any color)
- 1 clove garlic, minced or 1/2 teaspoon garlic powder
- 1/4 cup red lentils, rinsed
- 1 can (15 oz) low-sodium black beans, drained and rinsed (about 1 1/2 cups)
- 1 cup canned diced tomatoes (low-sodium) or crushed tomatoes
- 1 cup low-sodium vegetable broth or water
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika or regular paprika
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- Optional: 1 cup fresh spinach or kale (stems removed), handful of cilantro, plain yogurt or mashed avocado for topping
You can serve this chili with a small side of soft rice, mashed potato, or a piece of soft bread if you like.
Step-by-Step Recipe
- Heat the olive oil in a medium saucepan over medium heat. Add the chopped onion and carrot; cook, stirring occasionally, until the onion is translucent and the carrot starts to soften, about 5 minutes.
- Add the bell pepper and garlic and cook 2 minutes more.
- Stir in the rinsed lentils, black beans, diced tomatoes, vegetable broth, cumin, paprika, and oregano. Bring to a gentle simmer.
- Reduce heat to low, cover, and simmer for 20–25 minutes, until the lentils are soft and the vegetables are tender. Stir occasionally and add a splash more broth or water if it looks too thick.
- For a softer texture and thicker mouthfeel, remove the lid and use a potato masher or the back of a spoon to lightly mash some of the beans and lentils right in the pot. Alternatively, pulse with an immersion blender for 10–15 seconds for a creamier stew.
- Taste and season with salt and pepper. Stir in fresh spinach if using and cook 1–2 minutes until wilted.
- Serve warm with a spoonful of plain yogurt or mashed avocado and chopped cilantro, if desired.
Tips and Easy Variations
Make it easier to chew
- Simmer longer until everything is very soft to reduce chewing effort.
- Mash a portion of the beans and lentils in the pot for a smoother texture.
- Cut vegetables into small pieces so they tenderize faster.
Gentle digestion
- Rinse canned beans well to reduce excess sodium and oligosaccharides.
- Use smaller amounts of garlic or garlic powder if fresh garlic upsets your stomach.
- Avoid hot chilies and favor milder spices like sweet paprika and oregano.
Flavor and bulk swaps
- Stir in cooked soft grains like quinoa or short-grain brown rice for extra fiber and body.
- Add a peeled, diced sweet potato with the carrot for extra heartiness.
- Top with yogurt, mashed avocado, or a squeeze of lime for brightness instead of extra salt.
Low-sodium tips
- Choose low-sodium canned tomatoes and broth to control salt.
- Taste before salting and use herbs like cilantro or a squeeze of lime for brightness.
- If advised by your doctor, add salt sparingly or omit it entirely.
Storage and Leftovers
Fridge
Cool the chili to room temperature, then refrigerate in an airtight container for up to 3–4 days.
Freezer
Portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stove over low heat with a splash of water or broth to loosen the stew. Microwave covered, stirring once or twice for even heating.
Conclusion
Give this vegetable-packed black bean chili a try for a simple, gentle, small-portion meal that follows the Nutritional Pyramid 2026–2030 by emphasizing vegetables, beans, whole foods, and a healthy fat.
It’s kind on digestion, low-effort, and easy to adapt to your taste or dietary needs, making it a dependable one-pot meal for busy days.
FAQ
Can I use dried beans instead of canned?▶
Yes. Soak and cook dried beans ahead of time, or use a pressure cooker. For a quick stovetop version, canned beans are easiest.
I don’t like spicy food. Can I skip the paprika?▶
Absolutely. Use sweet paprika or omit spices you prefer to avoid. Add more herbs like oregano and cilantro for flavor.
How can I make this stew softer for easier chewing?▶
Cook longer with the lid on until vegetables and lentils are very tender. Mash part of the mixture or use an immersion blender briefly to reduce chewing effort.
Is this recipe freezer-friendly?▶
Yes. Cool completely and freeze in portioned containers for up to 3 months. Thaw overnight in the fridge before reheating.
Can I replace red lentils with green lentils?▶
You can, but green or brown lentils hold their shape and need longer cooking. Red lentils break down and naturally thicken the chili, which helps with a softer texture.
