Soups & Stews : Vegetable Last Updated: Aug 9th, 2009 - 17:16:11 Lentil Chili By Sandra Woodruff  Printer friendly page Yield: 5 servings 1 tablespoon extra virgin olive oil 3/4 cup chopped onion 1 teaspoon crushed garlic 2 cups reduced-sodium vegetable broth 1/2 cup dried brown lentils 2 tablespoons chili powder 1 1/2 teaspoons ground cumin 1/2 cup uncooked bulgur wheat 14 1/2-ounce can tomatoes with green peppers, celery, and onions, undrained and crushed 1/2 cup V-8 juice TOPPINGS (optional) 1/2 cup shredded reduced-fat Monterey Jack cheese 1/3 cup sliced scallions 1. Place the olive oil in a 2-quart pot and add the onions. Cover and cook over medium heat for several minutes or until the onions start to soften. Add the garlic and cook for 20 seconds more. 2. Add the broth, lentils, chili powder, and cumin to the pot and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes. Add the bulgur wheat, bring to a simmer, and cook for 10 additional minutes. Add the tomatoes and V-8 juice, bring to a simmer, and cook for 10 minutes more, or until the lentils are tender. Add a little more V-8 juice if the mixture seems too thick. 3. Serve hot, topping each serving with some cheese and scallions if desired Calories: 182   Carbohydrates: 31 g   Fiber: 9 g   Fat: 4 g    Sat. Fat: 0.6 g    Cholesterol: 0 mg   Protein: 8.1 g   Sodium: 428 mg   Calcium: 62 mg   Potassium: 580 mg Diabetic exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat © Copyright 2005 by eatsmarttoday.com Top of Page