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
No specific GERD triggers.

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. 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.


Lentils are legumes like peas, garbanzos and peanuts. They are mostly carbohydrate and protein and not very much fat. They have tons of fiber, with a half cup of cooked lentils coming in at around 8 grams.

Like other legumes, you can cook them whole, but they are also great in soups and pureed into sauces. There are three main types. The small green lentil is also known as the French lentil. It has a thin shell and a stronger pea-like flavor. Red and yellow lentils are slightly smaller and not as plump as green lentils. They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins. More About Lentils


Lentil Chili - Low Sodium Version

Servings = 4 | Serving size =about 2 cups

Cooking Time = 75 Minutes

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 crushed tomatoes
1 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
1/2 chipotle pepper in adobo sauce (optional) (minced)
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) 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 = 4


Amount Per Serving

Calories 421 Calories from Fat 127
% Daily Value
Total Fat 14g 22%
    Saturated Fat 7g 34%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 29mg 10%
Sodium 419mg 17%
Total Carbohydrates 48g 16%
    Dietary Fiber 19g 74%
    Sugars 5g
Protein 28g
Vitamin A 35% Vitamin C 32%
Calcium 43% Iron 36%
Vitamin K 9 mcg Potassium 1001 mg
Magnesium 105 mg