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Vegetarian Lentil Chili


1 teaspoon olive oil
1 cup diced onions,
1 large green bell pepper, diced
1 cup diced carrots
1 cup diced celery
1 teaspoon minced garlic
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 can (19 oz/540 ml) diced tomatoes, undrained
1 can (19 oz/540 ml) cooked lentils, drained and rinsed
1 cup tomato sauce
1/3 cup chili sauce
2 tablespoon minced fresh cilantro
Light sour cream for garnish (optional)

  • Heat olive oil in a large pot over medium heat. Add onions, celery, green pepper, carrots and garlic.
  • Cook and stir for 5 minutes, until vegetables begin to soften.
  • Add chili powder, cumin, and oregano. Cook and stir for 1 more minute.
  • Add all remaining ingredients, except cilantro and sour cream. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 15 minutes, stirring occasionally.
  • Stir in cilantro; Remove from heat. Ladle into serving bowls and top with a dollop of sour cream, if desired.

Makes 6 servings

Tips: Bottles of chili sauce can be found in the ketchup aisle at your grocery store. For a milder chill, use ketchup instead of chill sauce.

You'll need cooked lentils for this recipe, so look for them in cans beside the canned beans at your grocery store. Drain the lentils well, then rinse them with cold water to remove the added salt.

Per serving: 175 calories, 1.9 g total fat (0.1 g saturated fat), 9 g protein, 34 g carbohydrate, 8.3 g fibre, 0 mg cholesterol, 384 mg sodium

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Helpful Tips
A staple food throughout much of the Middle East and India, lentils are tiny, dried, lens-shaped seeds. They are a valuable source of protein and fibre, and
have long been used as a meat substitute.

Lentil colors range from yellow to red-orange to green, brown and black.

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