Colorful Carrot Red Lentil Chili

By: Isabel Smith, MS, RD, CDN

Packed with flavor and spice, this soup will help to warm you up thanks to the metabolism-stimulating effect of its spicy flavors. The chili is hearty and helps to nourish your body with immune-boosting vitamins A and C from the red produce. And let’s not forget about the lovely lentils. They are filled with fiber, iron and plant-based protein. This soup is not only delicious, but it will help to keep you feeling fuller longer to power you through your busy day.



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  • 2 tbsp olive oil
  • 1 onion, chopped
  • 3/4 cup (150 g) red lentils (brown and green lentils are good too)
  • 20 oz organic, low sodium, strained or stewed tomatoes (organic tomato sauce is okay too)
  • 1 cup (250 ml) water
  • 2 red bell peppers (capsicum), chopped
  • 4 – 5 medium carrots, peeled and chopped
  • Sea salt and pepper, to taste
  • 1-2 tsp chili powder
  • 1-2 tbsp each, basil and oregano



  1. Wash all produce well.
  2. In a medium to large stockpot, heat olive oil over medium heat for 1-2 minutes
  3. Add chopped onion to the stockpot, stirring occasionally for 2-3 minutes or until slightly browned.
  4. Once onion is browned, add lentils and continue to cook, stirring occasionally every 2-3 minutes for another 5 minutes.
  5. Add tomatoes, water, bell peppers, carrots, herbs and spices and salt and pepper; continue to cook the chili on medium/high heat until soup comes to a boil.
  6. Once the soup comes to a boil, lower heat to medium/low and simmer for 30-45 minutes or until lentils are completely cooked.
  7. Remove soup from heat and serve to be enjoyed immediately or save for later.

Prep time: 10 minutes

Cook time: 50 minutes

Total time: 60 minutes

Servings: 4

  • Nutrition per serving:
  • Calories180
  • Fat7g
  • Saturated Fat1g
  • Cholesterol0mg
  • Sodium330mg
  • Carbohydrates25g
  • Fiber8g
  • Sugars12g
  • Protein 5g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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