Lentil Chili

15 30 232
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 8
Lentil Chili
Health Rating

Ingredients


1 can (19oz) Black beans, canned (drained, rinsed)
2 leaf Bay leaf
1/4 cup Cilantro (coriander) (chopped, topping)
2 tbsp Chili powder
1 tsp Cumin
2 tbsp Extra virgin olive oil
4 clove(s) Garlic (minced)
1/2 cup Lentils, canned
1 can (19oz) Navy beans, white, canned (drained, rinsed)
1/4 cup Salsa, ready-to-serve (topping, optional)
1/4 tsp Salt and pepper (to taste)
1 cup Vegetable stock/broth, low sodium
2 cup Water
2 can (15oz) Whole tomato, canned
1 medium Yellow onion (chopped)

Instructions


1. In a large pot or Dutch oven, warm up the oil over medium heat.

2. Add the onions and garlic and allow to soften, about 3 minutes.

3. Add the spices, give everything a stir and allow them to cook for a minute or two.

4. Add the lentils, bay leaves and water.

5. Bring the water to a gentle boil and let it simmer for 5 minutes.

6. Add the beans, tomatoes and broth.

7. Bring it back to a boil and let it bubble gently away for 20 minutes.

8. Give it a taste and check it for seasoning - you might want to add a little salt and pepper.

9. Serve the chili over rice or cornbread and what ever toppings your family likes.

Enjoy!

Nutrition Facts

Per Portion

Calories 232
Calories from fat 41
Calories from saturated fat 9.0
Total Fat 4.6 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 4.0 g
Cholesterol 0
Sodium 845 mg
Potassium 742 mg
Total Carbohydrate 36 g
Dietary Fiber 10.8 g
Sugars 4.2 g
Protein 11.8 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 2.2

Energy sources


Pygal62%461.6179595238988227.226870514451418%295.2670107076574217.811905347509920%327.66335907073733124.5660698509487662%18%20%CarbohydratesFatProtein

Notes:

Beans and Lentils

are excellent sources of plant-based protein and are high in fiber which helps to promote healthy digestion!

Main