Lentil Chili

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

Recipe Courtesy California Health & Longevity Institute

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