Lentil Chili

Recipe Ingredients

2 tablespoons	30ml	Canola oil
1 tablespoon	15ml	Onion - chopped (medium)
4		Garlic cloves - minced
1 cup	237ml	Dried lentils
1 cup	237ml	Dry bulgur wheat
3 cups	711ml	Low-sodium low-fat chicken broth
2 cups	125g / 4.4oz	Canned tomatoes - drained, and
		Coarsely chopped
2 tablespoons	30ml	Chili powder
1 tablespoon	15ml	Cumin
		Salt - to taste
		Freshly-ground black pepper - to taste

Recipe Instructions

Heat the oil in a large stockpot over medium-high heat. Add the onions and garlic and saute for 5 minutes. Add the dry lentils and bulgur wheat and stir.

Add all the remaining ingredients and bring to a boil. Simmer 30 minutes until lentils are tender.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 3 Starch, 1/2 Monounsaturated Fat.

Nutrition Facts: Calories 271; Calories from Fat 63; Total Fat 7g; Saturated Fat 1g; Cholesterol 0g; Sodium 218mg; Carbohydrates 43g; Dietary Fiber 16g; Sugars 7g; Protein 15g.

Source:
The Webb Cooks by Robyn Webb, MS, LN at http://www.diabetes.org

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