| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains, Dairy |
Vegetarian |
Veg10 |
8 |
servings |
INGREDIENTS
| 2 |
tb |
Olive oil |
| 1 |
lg |
Onion; chopped |
| 1 |
|
Green bell pepper; chopped |
| 2 |
lg |
Garlic cloves; minced |
| 2 |
tb |
Chili powder |
| 1 |
ts |
Ground cumin |
| 1 |
ts |
Ground coriander |
| 1/2 |
ts |
Dried oregano |
| 1/2 |
ts |
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 |
tb |
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
SUGGESTED TOPPINGS
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
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