| Western Chili |
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1 cup chopped onion
2 large cloves garlic, minced 1 & 1/2 Tbsp canola oil 1 cup dry lentils, rinsed 1 cup diced potato 1/2 cup shredded carrot 1 green bell pepper, seeded & chopped 1 Tbsp chili powder, or to taste 1 & 1/2 cups water 2 tsp beef bouillon granules or 2 beef bouillon cubes 1 (14.5 oz) can tomatoes 1 (8oz) can tomato sauce 1 (15oz) can chickpeas, drained & rinsed or 2 cups cooked 1/4 tsp crushed red pepper, or to taste Salt & freshly ground black pepper, to taste In a large heavy saucepan, cook onion and garlic in oil for 3 to 4 minutes. Add lentils and stir to coat them with oil. Add potatoes, carrot, bell peper, chili powder, water and bouillon. Bring to a boil, reduce heat, cover and simmer about 25 minutes or until lentils are tender. Add tomatoes, breaking them up as you do, tomato sauce, chickpeas and red pepper. Simmer for another 15 minutes. Season to taste with red pepper, salt and black pepper. Nutrtional Facts: Calories 219; Protein 10g; Carbohydrates 38g; Fiber 9g; Total Fat 4g; Saturated Fat 0g; Iron 4mg; Sodium 595mg; Folate 162mcg; Calcium 61mg; Magnesium 56mg. |
