Archive for February, 2016

Lentil Chili

Monday, February 1st, 2016

Lentil Chili

This vegan chili is a hearty dish that needs only a hearty whole grain bread for a filling meal and it is savory.

Ingredients:

1 onion, chopped

2 tbsp chili powder

4 cloves garlic, crushed

1/8 tsp salt

1 tbsp cumin seed

1 cup dried lentils

2 cups canned tomatoes, drained and chopped

1 cup dry bulgur

2 tbsp olive oil

3 cups vegetable broth

Directions:

Heat oil in a stockpot over medium-high heat. Add garlic and onions; sauté for 5-7 minutes, or until tender. Add lentils and bulgur wheat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer for 30-35 minutes, or until lentils are tender.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 33.4%; Total Fat 6.3g; Saturated Fats 1g; Mono-unsaturated Fats 3.9g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 480mg; Total Carbohydrates 26g; Dietary Fiber 6.3g; Sugar 3.3g; Protein 6.8g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.12 mcg
Vitamin K 8.4 mcg
Vitamin A 850 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.39 mg
Riboflavin B2 0.14 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0.32 mg
Vitamin E 2 mg
Choline 21 mg

Minerals:

Manganese 1 mg
Magnesium 59 mg
Calcium 62 mg
Zinc 0.86 mg
Phosphorus 140 mg
Copper 0.23 mg
Fluoride 79 mcg
Selenium 1.2 mcg
Sodium 480 mg
Potassium 450 mg
Iron 2.8 mg