Lean Star Meatless Lentil Chili
Source of Recipe
Adapted from recipe by Chef Terry Conlan of Lake Austin Spa.
List of Ingredients
1/2 cup onion diced small
2 teaspoon olive oil
2 cloves garlic ; minced
3 tablespoons chili powder
1 1/2 tablespoons ground cumin
1/2 teaspoon oregano
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper to taste, for heat
5 cups water
1 cup dry brown lentils rinsed, picked
1 1/2 cup tomato puree
1/2 teaspoon salt
1/4 teaspoon sugarRecipe
Gently saute the onion with the oil in a soup pot for two minutes. Add the garlic for about 30 seconds, then the spices for an additional 30 seconds, stirring. Add the water, lentils and tomato puree. Bring to a boil, reduce to a simmer and cook for about 30 minutes, skimming any surface foam as necessary and stirring occasionally. Add salt and sugar and cook until lentils are tender (5-10 minutes).
Puree half of the lentils and re-combine all. Check for seasoning; add additional water if needed.
Serve with corn tortilla chips. Put a bit of chopped onion or Pico de Gallo on top for garnish.
Each (3/4 cup) serving contains an estimated:
Cals: 132, FatCals: 20, total Fat: 2g
SatFat: 0g, PolyFat: 1g, MonoFat: 1g
Chol: 0mg, Na: 370mg, K: 521mg
TotCarbs: 22g, Fiber: 10g, Sugars: 4g
NetCarbs: 12g, Protein: 8g
|
|
member logon
