Quick Lentil Chili
|Hot water||3 Cup (48 tbs)|
|Lentils||1 Cup (16 tbs)|
|Onions||2 , chopped|
|Carrots||2 , thinly sliced|
|Garlic||5 Clove (25 gm), minced|
|Hot chili pepper||1 , seeded and minced|
|Olive oil||1 Teaspoon|
|Celery stalks||2 , sliced|
|Tomato||1 , seeded and chopped|
|Green pepper||1⁄2 , cubed|
|Sweet red pepper||1⁄2 , cubed|
|Canned chopped tomatoes with juice||3 1⁄2 Cup (56 tbs)|
|Tomato pasta sauce||1 3⁄4 Cup (28 tbs) (Basic Variety)|
|Minced fresh parsley||1⁄4 Cup (4 tbs)|
|Chili powder||2 Teaspoon|
|Ground cumin||1 Teaspoon|
|Dried marjoram||1 Teaspoon|
|Dried oregano||1 Teaspoon|
In a 1 1/2-quart casserole, combine the water, lentils, and bay leaf.
Microwave on high for 10 minutes.
Stir well, then microwave on high for 10 minutes.
Cover, set aside, and keep warm.
In a 2 1/2-quart casserole, combine the onions, carrots, garlic, chili peppers, and oil.
Microwave on high for 3 minutes, or until crisp-tender.
Stir in the celery, fresh tomatoes, green peppers, and red peppers.
Microwave on high for 5 minutes, or until the peppers are crisp-tender.
Drain the lentils and discard the bay leaf.
Add the lentils to the cooked vegetables.
Stir in the canned tomatoes and their juice, tomato sauce, parsley, chili powder, cumin, marjoram, and oregano.
Microwave on high for 8 minutes.
Stir and microwave on high for 7 to 12 minutes, or until heated through and the vegetables are tender.
Serving size: Complete recipe
Calories 1448 Calories from Fat 154
% Daily Value*
Total Fat 19 g28.6%
Saturated Fat 1.8 g9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2703.1 mg112.6%
Total Carbohydrates 256 g85.4%
Dietary Fiber 93.1 g372.3%
Sugars 59 g
Protein 73 g146.8%
Vitamin A 740.2% Vitamin C 617.5%
Calcium 83.3% Iron 169%
*Based on a 2000 Calorie diet