Jan S. of CA
You were looking for a high protein chili recipe. Saw this and thought of you. It's vegetarian, but I bet you could add some pre- cooked ground turkey or lean ground beef if you wanted.
Veggie Lentil Chili
4 cups low-sodium vegetable broth
1 1/2 cup water
1 lb. (about 2 1/3) cups brown lentils
1 (14.5 oz) can diced tomatoes, undrained
1 cup onion, chopped
4 cloves garlic, chopped
1 (6 oz.) can tomatoe paste
2 tbsp. ketchup
1 tbsp. chili powder
1 1/2 tsp. cumin
1/2 tsp. dried thyme
1/2 tsp. salt, or to taste
1/2 tsp. freshly ground black pepper, or to taste
2 tbsp. olive oil
1 tbsp. balsamic vinegar
Hot pepper sauce to taste, optional
Low-fat shredded cheddar cheese, optional
Low-fat sour cream, optional
1. Bring broth and water to boil in 4 1/2 qt Dutch oven or soup pot. When broth comes to boil, add lentils. Bring mixture back to boil. Reduce heat to low, cover, and simmer for 20 minutes. Partially uncover pot if mixture threatens to boil over.
2. Add tomatoes with their juice, onion, garlic, tomato paste, ketchup, chili powder, cumin, thyme, salt, and black pepper. Stir to mix well. Simmer, covered, stirring frequently for 15 minutes. Add a little more water or vegetable broth if all of moisture evaporates.
3. Remove pan from hear and stir in olive oil and vinegar. Add optional hot sauce, if desired. serve hot, topped with optional cheese and sour cream.
Per serving: 314 calories, 18 g. protein, 39 g. carbohydrated, 8 g. fiber, 11 g. total fat (3 g. saturated, 6 g. mono, 2 g. poly), 566 mg. sodium.
I'm going to try this, but already am thinking of changes to make it MINE. I'm going to start by cooking the onion first, adding some lean ground beef, and leaving out the ketchup. Definitely will add hot sauce or cayenne pepper! After all, I'm Cajun!
Debbie
Veggie Lentil Chili
4 cups low-sodium vegetable broth
1 1/2 cup water
1 lb. (about 2 1/3) cups brown lentils
1 (14.5 oz) can diced tomatoes, undrained
1 cup onion, chopped
4 cloves garlic, chopped
1 (6 oz.) can tomatoe paste
2 tbsp. ketchup
1 tbsp. chili powder
1 1/2 tsp. cumin
1/2 tsp. dried thyme
1/2 tsp. salt, or to taste
1/2 tsp. freshly ground black pepper, or to taste
2 tbsp. olive oil
1 tbsp. balsamic vinegar
Hot pepper sauce to taste, optional
Low-fat shredded cheddar cheese, optional
Low-fat sour cream, optional
1. Bring broth and water to boil in 4 1/2 qt Dutch oven or soup pot. When broth comes to boil, add lentils. Bring mixture back to boil. Reduce heat to low, cover, and simmer for 20 minutes. Partially uncover pot if mixture threatens to boil over.
2. Add tomatoes with their juice, onion, garlic, tomato paste, ketchup, chili powder, cumin, thyme, salt, and black pepper. Stir to mix well. Simmer, covered, stirring frequently for 15 minutes. Add a little more water or vegetable broth if all of moisture evaporates.
3. Remove pan from hear and stir in olive oil and vinegar. Add optional hot sauce, if desired. serve hot, topped with optional cheese and sour cream.
Per serving: 314 calories, 18 g. protein, 39 g. carbohydrated, 8 g. fiber, 11 g. total fat (3 g. saturated, 6 g. mono, 2 g. poly), 566 mg. sodium.
I'm going to try this, but already am thinking of changes to make it MINE. I'm going to start by cooking the onion first, adding some lean ground beef, and leaving out the ketchup. Definitely will add hot sauce or cayenne pepper! After all, I'm Cajun!
Debbie
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