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 = 75What's this? |
Lentil Chili
Servings = 6 | Serving size =about 1 1/2 cups
This recipe can be multiplied by 2, 3, 4, 5.
This recipe makes great leftovers.
| 1 Tbsp | olive oil |
| 2 cloves | garlic (sliced) |
| 1 large | onion (diced) |
| 1 15 ounce can | no salt added diced tomatoes |
| 1 Tbsp | chili powder |
| 2 tsp | ground cumin |
| 1 tsp | dried oregano |
| 1/2 | chipotle pepper in adobo sauce (minced) |
| 1/2 tsp | salt |
| fresh ground black pepper (to taste) | |
| 5 cups | water |
| 1 cup | lentils |
| 6 Tbsp | non-fat sour cream |
| 3 ounces | reduced-fat Monterey jack cheese (shredded) |
Place the olive oil in a large saucepan, over medium heat.
Add the garlic and onion and cook, stirring frequently, until the onions have softened.
Add the crushed tomatoes, chili powder, cumin, oregano, chipotle (if used), salt, and pepper, and stir well.
Add the five cups of water and the lentils, and stir well.
Reduce heat to medium-low and simmer until lentils are cooked through but not mushy, approximately 45 minutes to an hour.
Serve with 1 tablespoon sour cream and 1/2 ounce Monterey jack cheese per serving.
Nutrition Facts
Serving size: about 1 1/2 cups | Servings 6
Calories 299 | Calories from Fat 73
Amount Per Serving (% Daily Value)
Total Fat 8g (13%) | Saturated Fat 4g (18%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 17 mg (6 %) | Sodium 384 mg (16 %)
Total Carbohydrates 42g (14%) | Sugars 5g
Dietary Fiber 12g (50%) | Protein 17g
Vitamin A 29% | Vitamin C 48 % | Calcium 26% | Iron 26%
Vitamin K 8 mcg | Potassium 739 mg | Magnesium 69 mg
Rain or Snow,
To Chili go,
You'll find it so,
For ought we know.
Time will show.”
-Benjamin Franklin, Statesman
The refrigerator light goes on...
This is a fine chili that’s a snap to make, full of flavor and really great for you. It has it all: low calorie, low fat, high fiber, garlic, cheese, sour cream -- all the great things in life. It’s not too spicy and those with GERD should be fine if they leave out the chipotle pepper since there’s not much cumin or chili powder in each serving.