Lentil Chili

By hlovell

Nutrition Facts
Serving size = about 1 1/2 cups
Servings = 4

Calories 386 Calories from Fat 106
% Daily Value
Total Fat 12g 18%
Saturated Fat 6g 32%
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
This recipe printed from www.drgourmet.com
©2009 Harlan Bros. Productions. All rights reserved.

Ingredients

• 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 N/A chipotle pepper in adobo sauce (optional) (minced)
• 1/4 tsp salt
• 0 N/A 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)

Details

Servings 4
Cooking time 75mins

Preparation

Step 1

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.