8
Serves
Preparation time: 20 minutes
Cooking time: 50 minutes
Nothing takes the chill out of a winter evening like a bowl of steaming, spicy chili. The combination of lentils and beans produces a vegetarian version that is rich in soluble fiber and protein, both strong allies in the battle against blood sugar spikes. Garnish the chili with diced avocado, grated pepper Jack or cheddar cheese, chopped fresh cilantro, chopped scallions, and reduced-fat sour cream.
2 teaspoons olive oil
1 cup chopped onion (1 medium)
1 cup diced carrots (2–4 medium)
3 garlic cloves, minced
5 teaspoons chili powder
4 teaspoons ground cumin
1 teaspoon dried oregano
4 cups vegetable broth or reduced-sodium chicken broth
3/4 cup brown lentils, sorted and rinsed
2 cans (10 ounces/398 milliliters each) diced tomatoes with green chiles
2 cans (15 or 19 ounces/398 or 540 milliliters each) dark red kidney beans, drained and rinsed
Freshly ground pepper to taste
1. Heat the oil in a Dutch oven over medium heat. Add the onion and carrots. Cook, stirring often, until softened, 3 to 5 minutes. Add the garlic, chili powder, cumin, and oregano. Cook, stirring, until fragrant, 30 to 60 seconds. Add the broth and lentils. Bring to a simmer. Reduce the heat to medium-low, cover, and simmer for 25 minutes.
2. Add the tomatoes, beans, and pepper. Return to a simmer. Cook, covered, over medium-low heat until lentils are tender, 15 to 20 minutes longer. One serving is 1 cup. Leftovers will keep, covered, in the refrigerator for up to 2 days. Reheat on the stovetop or in the microwave.
Per serving: 199 calories, 12 g protein, 36 g carbohydrates, 12 g fiber, 3 g total fat, 0 g saturated fat, 691 mg sodium.