- 4 cups lentils -- rinsed and picked
-- over 2 cups chopped onions
water 1 can whole tomatoes -- chopped (16 oz.)
1/4 cup tomato paste
2 tablespoons minced garlic
2 teaspoons salt
2 teaspoons cumin
1 teaspoon freshly ground pepper
1 teaspoon paprika
1/2 teaspoon thyme
1/2 teaspoon red pepper flakes
2 tablespoons red wine vinegar
chopped fresh cilantro -- for garnish
1. Combine lentils, onions and 7 cups water in Dutch oven. Bring to boil, red uce heat and simmer, partially covered, 30 minutes.
2. Add 2 more cups water, tomatoes, tomato paste, garlic, salt, cumin, pepper, paprika, thyme and red pepper flakes. Partially cover and cook 45 minutes mor e, stirring every 10 minutes until thick. Stir in vinegar. Sprinkle with chop ped cilantro if desired.
Makes 14 cups.
210 calories,
0 g total fat (0 g saturated fat),
0 mg cholesterol,
411 mg sodium,
36 g carbohydrates,
16 g protein. Nutritional dail y goals:
2,000 (2,500 for men) calories,
60 g fat or less (70 g or less for men ),
20 g saturated fat or less (23 g or less for men),
300 mg cholesterol or les s,
2,400 mg sodium or less,
250 g carbohydrates or more,
55 g to 90 g protein.
Notes: Just toss everything in the pot and cook! This full-bodied chili gets it s kick from plenty of freshly ground pepper. Any leftovers can be reheated?add a little water if the chili is too thick.
25 minutes Cooking time:
1 hour
35 minutes Degree of difficulty: eas y Low-fat Low-calorie
2f & SNT on
