Bariatric Spicy Vegetarian Chili (High-Protein & Low-Calorie Recipe)
This Bariatric Spicy Vegetarian Chili (High-Protein & Low-Calorie Recipe) is a cozy, nutrient-dense bowl that proves comfort food can be smart and satisfying. Lentils and beans deliver plant protein and fiber, spices give depth without calories, and small portions help you stay on track with bariatric goals. It’s easy to make, meal-prep friendly, and endlessly customizable.
Ingredients
- 1 cup dry red lentils 192 g
- 1 cup cooked black beans 172 g
- 1 can 14 oz/400 g crushed tomatoes
- 1 medium onion diced (110 g)
- 1 red bell pepper diced (120 g)
- 2 garlic cloves minced
- 2 tbsp tomato paste ≈33 g
- 1 tbsp olive oil 14 g
- 4 cups low-sodium vegetable broth 960 g
- 1 tsp smoked paprika 1 tsp cumin, ½ tsp chili powder, pinch cayenne, salt & pepper
- Optional: nonfat Greek yogurt cilantro, lime
Instructions
- Sauté onion and pepper in oil until softened (5–7 min).
- Add garlic, spices, and tomato paste; cook 1 min.
- Stir in lentils, black beans, crushed tomatoes, and broth.
- Bring to boil, simmer covered 18–22 min until lentils tender.
- Adjust seasoning, finish with cilantro and a dollop of Greek yogurt. Serve warm.