Red Lentil and Black Bean Chili

16 40 327
Ingredients Minutes Calories
Prep Cook Servings
5 min 35 min 6
Red Lentil and Black Bean Chili
Health Highlights

Ingredients


2 tsp Extra virgin olive oil (or use ghee)
1 small White onion (diced small)
1 medium pepper(s) Red bell pepper (diced small)
1 clove(s) Garlic (minced)
2 tsp Chili powder
1 tsp Cumin
1 cup Red lentils, raw (rinsed)
1 can (15oz) Black beans, canned
1 can(s) (14oz) Diced tomatoes, canned
3 1/2 cup Vegetable stock/broth
1 cup Frozen yellow corn kernels
1 tsp Kosher salt
1 dash Black pepper
1 avocado(s) Avocado (diced)
1/4 cup Green onion (diced small)
4 tbsp Sour cream, 14% M.F. (optional - can use yogurt or vegan alternative)

Instructions


1. Heat ghee in a 2-quart stock pot over medium heat. Add onions and cook for 3 minutes. 

2. Add pepper and garlic and cook for 2 minutes more, being sure not to burn the garlic. Add chili powder and cumin and cook for 30 seconds, stirring constantly. 

3. Add red lentils, tomatoes, beans and stock, seasoning to taste with salt and pepper.

4. Once everything comes up to a low boil, reduce to a simmer and cook covered for 20 minutes, stirring occasionally. Add corn and cook 10 minutes more.

5. Serve in bowls topped with avocado, scallions and sour cream (optional)




Notes:

Red lentils break down to a creamy consistency which helps to thicken this chili.

Serves 4-6.

Lentils and Beans

are a great source of protein for vegetarians and vegans - they also provide fiber which helps to promote healthy digestion!


Nutrition Facts

Per Portion

Calories 327
Calories from fat 87
Calories from saturated fat 31
Total Fat 9.6 g
Saturated Fat 3.4 g
Trans Fat 0 g
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 11.4 g
Cholesterol 3.4 mg
Sodium 1358 mg
Potassium 984 mg
Total Carbohydrate 52 g
Dietary Fiber 14.8 g
Sugars 3.7 g
Protein 15.8 g

Dietary servings

Per Portion


Meat Alternative 1.0
Milk Alternative 0.2
Vegetables 3.1

Energy sources


Pygal54%466.9579929710726206.763076062106126%301.79402883540246234.7980976203905419%330.0774304221536122.8349146280205354%26%19%CarbohydratesFatProtein
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