YIELD: 10–11 cups
SERVES: 7
PREP TIME: 18 minutes
SERVING SIZE: 1 1/2 cups
COOKING TIME: 57 minutes
I continue to be surprised by how well lentils substitute for ground beef or ground turkey in a host of recipes. I’ve made lentil sloppy joes and lentil spaghetti sauce, and I use lentils in a bunch of other ways, too. It’s really not that hard to adapt other recipe concepts to use these health-boosting, disease-fighting legumes. Give it a try. In this recipe, as in others, I’ve combined lower-sodium and regular products to bring the total sodium down. This is a great way to gradually lower the sodium in your typical recipes and help family members adjust to the change in taste. Use the combination that works for you and those you cook for with the idea that, bit by bit, you can trim sodium to an appropriate level. This recipe makes a very big pot. I adore the cook-once, eat-often strategy! My husband and I both really enjoy having this chili leftover for lunch. If you’re not a leftovers fan, simply cut the recipe in half or freeze what’s left over. In a pinch, you can omit the tomato paste, but I think it adds a wonderful meaty taste to this vegetarian dish. Top the chili with your favorite chili toppings such as diced avocado, scallions, cilantro, and nonfat Greek yogurt. I especially like the yogurt to boost the protein content.
INGREDIENTS
1 tablespoon canola or extra-virgin olive oil
1 very large onion, chopped (about 2 1/2 cups)
3 large carrots chopped (about 1 cup)
2 large bell peppers, cut into bite-sized pieces (about 2 cups)
4 garlic cloves, chopped or crushed
2 tablespoons tomato paste
1 large sweet potato (about 16 ounces), peeled and cut into bite-sized pieces (about 3 cups)
1 tablespoon chili powder
1 1/4 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1 cup green lentils, dry
1 (14.5-ounce) can petite diced tomatoes, undrained
12 fluid ounces low-sodium vegetable juice
2 cups regular vegetable broth
2 cups low-sodium vegetable broth
INSTRUCTIONS
1 Heat the oil in a Dutch oven or a large pot with a lid over medium heat. Sauté the onions, carrots, and bell peppers until soft, about 7–8 minutes. Add the garlic and the tomato paste. Stir about 30 seconds.
2 Add the sweet potato and the spices (chili powder through cayenne pepper). Stir. Add the lentils, tomatoes, vegetable juice, and both types of vegetable broth. Raise the heat to a boil. Reduce the heat to a low boil. Cover and cook for about 45 minutes or until the chili is thick and the lentils are soft.
CHOICES
2 Starch, 3 Nonstarchy Vegetable
BASIC NUTRITIONAL VALUES
Calories |
230 |
Calories from Fat |
25 |
Total Fat |
3.0 g |
Saturated Fat |
0.3 g |
Trans Fat |
0.0 g |
Cholesterol |
0 mg |
Sodium |
463 mg |
Potassium |
1050 mg |
Total Carbohydrate |
43 g |
Dietary Fiber |
12 g |
Sugars |
14 g |
Protein |
10 g |
Phosphorus |
250 mg |