High-protein chilli
Hearty, protein-packed chilli with lean beef, red lentils and beans — big on flavour, great for meal-prep and post-workout fuel.
This high-protein chilli packs lean beef, red lentils and kidney beans into one bowl — serious fuel without being heavy. It’s perfect for batch-cooking, freezer portions or filling hungry mates after sport.
The lentils bulk out the mince, boost protein and give a silky body to the sauce so you can keep the fat low without sacrificing texture. It’s spicy, warming and infinitely tweakable.
Ingredients
- 600 g extra-lean beef mince
- 400 g tinned kidney beans — drain and rinse in a colander before using (drained weight roughly 240 g)
- 100 g red lentils
- 400 g tinned chopped tomatoes
- 30 ml tomato purée
- 300 ml beef stock — use low-salt stock if preferred
- 1 brown onion — large
- 4 garlic cloves — crushed
- 1 red pepper — seeds removed and chopped
- 15 ml olive oil
- 10 ml ground cumin
- 10 ml smoked paprika
- 10 ml chilli powder — adjust to taste
- 5 ml dried oregano
- 5 ml cocoa powder — optional, adds depth
- 5 ml sea salt — adjust to taste
- 5 ml black pepper
- 15 g dark chocolate — 70% cocoa, optional — stir in at the end for richness
- 15 g fresh parsley — roughly chopped, to finish
- 1 lime — cut into wedges, to serve
Instructions
Peel and finely chop the brown onion. Crush and roughly chop the garlic cloves. Core, deseed and chop the red pepper into small pieces.
Heat the olive oil in a large heavy-based saucepan over a medium hob. Add the chopped brown onion and sauté until soft and translucent, about 6 minutes.
Add the garlic cloves and red pepper to the pan and cook, stirring, for 2 minutes until fragrant and the pepper begins to soften.
Turn the heat to medium–high and add the extra-lean beef mince. Break up with a spoon and brown thoroughly, about 12 minutes, until no pink remains and the mince has a little colour.
Stir in the ground cumin, smoked paprika, chilli powder, dried oregano, tomato purée and cocoa powder. Cook for 2 minutes, stirring, to toast the spices and remove the raw tang from the purée.
Add the tinned chopped tomatoes, beef stock, red lentils and tinned kidney beans (drained and rinsed). Season with the sea salt and black pepper. Bring to a simmer, then reduce the heat to low and cook gently, uncovered, for 36 minutes, stirring now and then so the lentils soften and the sauce thickens.
If using, stir the dark chocolate into the chilli and simmer for a further 2 minutes to melt and marry the flavours. Taste and adjust seasoning.
Remove from the hob. Stir in most of the fresh parsley and finish with a squeeze of lime juice to brighten the dish. Serve with lime wedges and the remaining parsley sprinkled on top.
Tips
- For the best texture, brown the mince in a hot pan until bits are caramelised — avoid overcrowding the pan.
- Make ahead: chilli keeps beautifully — flavours improve overnight. Cool quickly, refrigerate for up to 3 days or freeze in portions for 2–3 months.
- If the chilli looks too thick after standing, stir in up to 50 ml water or stock and reheat gently; if too thin, simmer uncovered for 5–10 minutes to reduce.
- Use low-salt stock and taste before adding the full amount of sea salt — canned tomatoes and beans can add significant salt.
- Meal-prep tip: divide into individual containers for easy post-workout reheats; add a wedge of lime and fresh parsley just before eating to lift the flavour.
Substitutions
extra-lean beef mince → turkey mince, same quantity (600 g)
Stays closetinned kidney beans → tinned black beans, same quantity
Stays closered lentils → green or puy lentils, 120 g (they’ll hold their shape and give a firmer texture)
Noticeably differentdark chocolate → 1 tsp instant coffee dissolved in 10 ml hot water (for depth, omit if you prefer)
Stays close
Nutrition
Per serving · estimated
- 458
- Calories
- 44 g
- Protein
- 30 g
- Carbs
- 18 g
- Fat
- 8 g
- Fibre
- 8 g
- Sugar
- 900 mg
- Sodium
FAQ
Can I make this vegetarian?
Yes — swap the beef mince for 600 g textured soya mince or cooked chestnut mushrooms and add a little extra tomato purée. Keep the lentils and beans for protein.
How can I reduce the sodium?
Use a low-salt stock or plain water and rinse the tinned beans well. Taste before adding the sea salt and add gradually.
Will the lentils overcook and go mushy?
Red lentils are meant to soften and thicken the sauce; if you prefer distinct lentils, use green or puy lentils and increase cooking time slightly.
Can I cook this in a slow cooker?
Yes — after step 5 transfer everything to a slow cooker and cook on low for 6–8 hours, adding the lentils later if you want them less broken down.
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