Lentil Chili - NBC Southern California

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