Nutrition Go Meatless with This One-Pot Chili

Go Meatless with This One-Pot Chili


By: Pamela Santaluce

The best thing about this hearty dish is that it can be enjoyed hot or cold. Using a mix of fresh and frozen veggies makes this dish extremely quick to make. This highly nutritious, antioxidant rich, high-fiber and heart-healthy chill good for —–everyone!!


1/4 cup olive oil

1 whole onion chopped (red or white)

2-3 cloves of garlic

1 large jar of tomato sauce (the equivalent of a large mason jar)

lentils, dried 450grams or 2 large cans

1 cup frozen organic corn

2 cups frozen organic chopped kale


chili powder or chili flakes (optional)


ONE: In a large pot, sauté 2 cloves of chopped garlic and onions in a ¼ cup of olive oil.

TWO: Add jar of tomato sauce, 1 tsp of salt , ¼ tsp of pepper (or more to taste). Bring to a boil, cover and let simmer for a minimum of 30 min.

THREE: If you are using canned lentils there is no cooking required. Simply rinse, strain and add to your cooked sauce. 

FOUR: Stir in frozen kale and corn. Add additional cup or more of water if you prefer a lighter consistency. You may also add chili-powder or chili flakes if you wish to have a spicier taste. Drizzle a bit more olive oil (to taste) for extra richness and flavor. Stir well and enjoy with fresh bread or crackers.

For dried lentils: 

ONE: In a separate pot, cover dried lentils with water and add a tsp of salt, 2 bay leaves and 2 cloves of garlic and cook for 20 minutes. Once cooked/soft, strain excess water and add lentils to the cooked sauce.

Pamela Santaluce is a Toronto-based certified personal trainer, holistic nutritionist and healthy eating advocate. She offers holistic nutrition and writes more about health and wellness at