1 cup lentils, rinsed
1 qt. reduced sodium, fat-free organic chicken broth or vegetable broth
1/2 cup tomato purée
1/2 medium onion, finely chopped
1 Tbsp. chopped garlic
1 Tbsp. chili powder
2 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. cayenne pepper
1 Tbsp. olive oil
4 green onions, sliced thinly
1. Heat olive oil in large soup pot over medium heat. Add onion and sauté for 3 minutes. Add garlic, chili powder, cumin, oregano and cayenne pepper. Sauté for 1 minute. Add broth, lentils and tomato purée.
2. Bring to a boil, and then turn down heat to simmer. Cook until lentils are tender, approximately 35 minutes. (May need to add water by 1/2 cupfuls if chili is getting too dry.)
3. Adjust salt and pepper as needed. Garnish with green onion slices.
Note: May add more cayenne pepper if spicier chili is desired.
Serves: 4, as an entrée
Calories per serving: 190
Calorie equivalent: 4 oz. protein, 1 vegetable