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.

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