Lentil & Brown Rice Southwest Chili

26g Protein • 3-Quart Instant Pot • 35 Min

26g Protein Lentil & Brown Rice Southwest Chili — a 3-quart Instant Pot meal prep chili.

This hearty vegetarian Southwest chili combines earthy green lentils and chewy brown rice with smoky chili powder, cumin, and paprika for a bold, warming flavor. Creamy black beans and sweet corn add texture and balance, while undrained tomatoes create a rich, tangy broth. It’s a satisfying, complete-protein meal that delivers classic chili comfort with a nutritious grain-and-legume base.

Easy Prep, Pantry Staples

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• 3/4 cup dried green or brown lentils, rinsed
• 1/2 cup brown rice, rinsed
• 1 can (15 oz) black beans, drained, rinsed
• 1 can (14.5 oz) diced tomatoes, with juice
• 1/2 cup corn kernels (frozen or canned, drained)
• 1 1/2 cup vegetable broth
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• 1/2 tsp dried oregano
• Salt and black pepper, to taste

Instructions

1. Prep: Dice onion; mince garlic. Drain/rinse beans, corn. Rinse lentils, rice.
2. Sauté: Olive oil + onion— 3–4 min until soft. Add garlic — 30–60 seconds.
3. Bloom: Add oregano. Cook 1 min. Stir constantly,
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add lentils, rice, beans, tomatoes with juice, corn, broth, chili powder, cumin, smoked paprika, cayenne. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 22 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Add thickener or sauté 2–3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 330 kcals
• Protein: 26g
• Carbs: 55g
• Fat: 6g
• Fiber: 12g

Pair with 6 Triscuits for 29g protein, 15g fiber, and 450 kcals.

Pro Tips

Start with ½ tsp salt and 4 grinds of pepper. If cooking for single meal, consider bumping spices 50%. Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

Fridge → 5 days. Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.

Thick & Satisfying Every Time

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• 3-quart pot results or burn tips
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