Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is NOT 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
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
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) |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 5 cups | water |
| 1 cup | 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 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 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 386 | Calories from Fat 106 |
| % Daily Value |
| Total Fat 12g | 18% |
| Saturated Fat 6g | 32% |
| Monounsaturated Fat 4g | |
| Trans Fat 0g | |
| Cholesterol 29mg | 10% |
| Sodium 437mg | 18% |
| Total Carbohydrates 44g | 15% |
| Dietary Fiber 18g | 71% |
| Sugars 8g | |
| Protein 27g |
| Vitamin A 23% | Vitamin C 34% |
| Calcium 43% | Iron 35% |
| Vitamin K 9 mcg | Potassium 1001 mg |
| Magnesium 105 mg | |