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Bowl of beef and lentil chili topped with Greek yogurt and fresh cilantro
DinnerGluten-free

Beef & Lentil Chili

Beef and red lentils simmered with smoky spices, finished with cool Greek yogurt and cilantro. 32g protein, 5.5mg iron and 11g fiber per bowl. One pot, zero fuss.

32g Protein5.5mg Iron11g Fiber4.5mg Zinc
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Prep15 min
Cook45 min
Calories430 kcal
Serves6

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

6 servings

Instructions

5 steps · about 60 minutes total

  1. Brown the beef

    Heat the olive oil in a large heavy pot over medium-high heat. Add the beef with a good pinch of salt and cook 6-7 minutes, breaking it up, until deeply browned. Don't rush this; the browning is where the flavor lives.

  2. Build the spice base

    Add the onion and cook 4 minutes until soft. Stir in the garlic, tomato paste, chili powder, cumin, smoked paprika and oregano and cook 1-2 minutes until fragrant and brick-red.

  3. Add lentils and liquids

    Pour in the crushed tomatoes, beef stock and rinsed lentils. Bring to a boil, then reduce to a steady simmer, partially covered, for 30 minutes, stirring occasionally.

  4. Beans and final simmer

    Stir in the kidney beans and simmer 10 more minutes until the lentils have melted into the sauce and it's thick enough to mound on a spoon. Season boldly with salt and pepper.

  5. Serve

    Ladle into bowls, add a generous dollop of Greek yogurt and a shower of cilantro. Cornbread or rice on the side if you're hungry.

Why this helps

Iron and protein that tastes like comfort food

This chili pairs heme iron from beef (the form your body absorbs most easily) with lentils and kidney beans, so one bowl covers nearly a third of your daily iron plus 32 g of protein. The lentils also smuggle in 11 g of fiber, which is why a single bowl keeps you full for hours without feeling heavy.

All about ProteinAll about IronAll about FiberAll about Zinc

Nutrition facts

per serving · % DV
  • Calories 430 kcal22%
  • Protein 32g64%
  • Total Carbohydrate 38g14%
  • Dietary Fiber 11g39%
  • Total Sugars 7g14%
  • Total Fat 14g18%
  • Sodium 520mg23%

Vitamins & minerals

  • Iron 5.5mg31%
  • Calcium 90mg7%
  • Magnesium 80mg19%
  • Potassium 780mg17%
  • Vitamin C 12mg13%
  • Vitamin B12 2.2mcg92%
  • Folate 150mcg38%
  • Zinc 4.5mg41%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 6).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much iron is in beef and lentil chili?
One bowl has about 5.5 mg of iron (31% of the daily value). You get the best of both worlds: easily absorbed heme iron from the beef plus plant iron from the lentils and kidney beans, with the tomatoes' vitamin C helping absorption.
Why put lentils in chili?
They melt into the sauce and disappear texturally, while stretching the beef (cheaper per serving), adding about 5 g of fiber per bowl, and thickening the chili naturally. Most tasters can't identify them; they just taste a richer chili.
Greek yogurt or sour cream on top?
Greek yogurt: roughly three times the protein and less saturated fat, with the same cooling effect against the spice. Use full-fat or 2% so it doesn't split when it hits the hot chili.
Can I make this in a slow cooker?
Yes. Brown the beef and aromatics first (don't skip it; it's the flavor), then transfer everything except the yogurt and cilantro to the slow cooker: 6 hours on low or 3 hours on high. Stir in the kidney beans for the last hour so they don't go mushy.
Is chili freezer-friendly?
One of the best freezer meals: cool completely, freeze up to 3 months, thaw overnight in the fridge. Reheat gently and add the yogurt and cilantro fresh. Never freeze the toppings.
How spicy is it?
Medium-warm as written. The chili powder and smoked paprika are smoky more than hot. For real heat, add a diced jalapeño with the onion or a chopped chipotle in adobo with the tomatoes.
Can I use ground turkey instead of beef?
Yes, but add an extra tablespoon of oil since turkey is leaner, and expect the iron to drop to about 3.5 mg per serving. The lentils keep it hearty either way.
My chili is too thin. How do I thicken it?
Simmer uncovered for 10 more minutes, or mash a ladleful of the beans and lentils against the side of the pot and stir back in. Both work without any flour or cornstarch.

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