Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
Those with GERD should leave out the chipotle pepper.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-shredded cheese and sour cream. La Costeña Chipotle Peppers in Adobo Sauce are gluten-free.


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 and the perfect way to improve your Mediterranean diet score.

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.


Low Sodium Lentil Chili

Servings: 4 | Serving size: about 2 cups

Cooking Time: 75 Minutes

This recipe can easily be multiplied and makes great leftovers.

Lentil Chili - an easy vegetarian chili from Dr. Gourmet


  • 1 Tbsp olive oil
  • 2 cloves garlic (sliced)
  • 1 large onion (diced)
  • 1 15 ounce can no salt added crushed tomatoes
  • 1 Tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1 small chipotle pepper in adobo sauce (optional) (minced)
  • fresh ground black pepper to taste
  • 5 cups water
  • 1 cup brown or green lentils
  • 6 Tbsp non-fat sour cream
  • 6 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 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 1/2 tablespoon sour cream and 1/2 ounce Monterey jack cheese per serving.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 400 Calories from Fat 153
% Daily Value
Total Fat 17g 22%
    Saturated Fat 8g 39%
    Monounsaturated Fat 3.5g
    Trans Fat 0g
Cholesterol 40mg 13%
Sodium 430mg 19%
Total Carbohydrates 42g 15%
    Dietary Fiber 8g 30%
    Sugars 6g
Protein 25g
Vitamin A 8% Vitamin C 19%
Calcium 8% Iron 26%
Vitamin K 10mcg Potassium 700mg