Recipe Tip  
  March 2011
Lentil Chili  

8 cups low sodium veggie broth, divided
1 medium yellow onion, chopped
1 large red bell pepper, chopped
5 cloves garlic, finely chopped  (or 5 tsp minced from a jar)
4 tsp chili powder (or salt free chili powder)
1 (16-oz) package brown lentils, rinsed  (about 2 1/4 cup lentils)
2 (15-oz) cans no-salt added diced tomatoes
1/4 cup chopped cilantro for garnish

Bring 3/4 cup broth to a simmer in a large pot over medium-high heat.  Add onion, bell pepper, and garlic and cook about 8 minutes or until onion is translucent and pepper is tender.  Stir in chili powder and cook 1 minute stirring constantly. Add lentils, tomatoes, and remaining 7 1/4 cups broth.  Bring to a boil, reduce heat to medium-low ad simmer, partially covered, 30 minutes or until lentils are almost tender.  Uncover and cook 10 minutes longer.  Stir in cilantro and serve.

Per serving (1 cup)- makes about 8 cups
120 cals
6 grams protein
21 grams carb
7 grams fiber
0 fat
0 cholesterol
180 mg sodium if using all low sodium products

For exchange system count 1 cup = 1 protein + 1 starch + 1 veggie

From the Whole Foods website

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