Three-bean skillet chili
8 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | tablespoons | Olive oil |
| 1 | large | Onion; chopped |
| 1 | Green bell pepper; chopped | |
| 2 | larges | Garlic cloves; minced |
| 2 | tablespoons | Chili powder |
| 1 | teaspoon | Ground cumin |
| 1 | teaspoon | Ground coriander |
| ½ | teaspoon | Dried oregano |
| ½ | teaspoon | Salt |
| 3 | cups | Vegetable broth or water |
| 1 | cup | Brown lentils |
| Picked over and rinsed | ||
| 28 | ounces | Canned chopped tomatoes with juice |
| 1 | 8 oz can tomato sauce | |
| 1⅔ | cup | Red kidney beans; drained |
| (or 15-oz. can) | ||
| 1⅔ | cup | Pink beans; drained |
| (or 15-oz. can) | ||
| ¼ | cup | Minced fresh parsley |
| 2 | tablespoons | 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 | ||
Directions
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: 3½ 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 Converted by MM_Buster v2.0n.