Three-bean Skillet Chili
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains, Dairy | Vegetarian | Veg10 | 8 | Servings |
INGREDIENTS
| 2 | T | Olive oil |
| 1 | Onion, chopped | |
| 1 | Green bell pepper, chopped | |
| 2 | Garlic cloves, minced | |
| 2 | T | Chili powder |
| 1 | t | Ground cumin |
| 1 | t | Ground coriander |
| 1/2 | t | Dried oregano |
| 1/2 | t | Salt |
| 3 | c | Vegetable broth or water |
| 1 | c | Brown lentils |
| Picked over and rinsed | ||
| 28 | oz | Canned chopped tomatoes with |
| juice | ||
| 1 | 8 oz can tomato sauce | |
| 1 2/3 | c | Red kidney beans, drained |
| or 15-oz. can | ||
| 1 2/3 | c | Pink beans, drained |
| or 15-oz. can | ||
| 1/4 | c | Minced fresh parsley |
| 2 | T | Minced fresh cilantro |
| Shredded sharp Cheddar | ||
| cheese | ||
| Shredded lettuce | ||
| Shredded zucchini | ||
| Chopped green olives | ||
| Chopped black olives | ||
| Fat-free sour cream | ||
| Salsa | ||
| Peeled tomatoes, seeded and | ||
| diced | ||
| Diced avocado | ||
| Alfalfa sprouts |
INSTRUCTIONS
Makes 8 servings Set out a selection of toppings so each person can choose his or her favorites. A creative choice of toppings enhances the appearance and flavor of any chili. Heat the oil in a large skillet over medium heat. Add the onion and bell pepper and cook, stirring occasionally, until the onion is translucent, about 4 to 5 minutes. Add garlic, chili powder, cumin, coriander, oregano and salt and cook, stirring, 1 minute. Add broth and lentils and bring to a boil. Reduce heat, cover and simmer 20 to 25 minutes, or until lentils are firm-tender. Add tomatoes and tomato sauce and return to a boil. Simmer, uncovered, 15 minutes or until slightly thickened. Stir in beans, parsley and cilantro and heat through. Serve with choice of toppings on the side. Per serving without topping: 450 calories, 6g fat, 77g carb, 21g fiber, 27g protein, 734 mg sodium. 5 WW POINTS Per serving: 336 Calories (kcal); 5g Total Fat; (12% calories from fat); 19g Protein; 57g Carbohydrate; 0mg Cholesterol; 334mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Recipe by: The No-Tofu Vegetarian Cookbook by Claessens, page 127 Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 430
Calories From Fat: 187
Total Fat: 21.5g
Cholesterol: 34.4mg
Sodium: 1855.8mg
Potassium: 1379.2mg
Carbohydrates: 44.7g
Fiber: 12.2g
Sugar: 12.9g
Protein: 20.2g