Vegetarian Chili With Rice
|Vegetable oil||1 Tablespoon|
|Yellow onion||1 Large, chopped|
|Carrot||1 Medium, peeled and chopped|
|Garlic||3 Clove (15 gm), minced|
|Sweet green pepper||1 Medium, cored, seeded, and chopped|
|Dried lentils||1⁄2 Cup (8 tbs), rinsed and sorted|
|Chili powder||2 Teaspoon|
|Ground cumin||1 Teaspoon|
|Cayenne pepper||1⁄8 Teaspoon|
|Low sodium tomatoes||1 Can (10 oz), chopped (With Their Juice)|
|Chickpeas||1⁄2 Cup (8 tbs), cooked and drained|
|Cooked black beans||1⁄2 Cup (8 tbs), drained|
|Cooked pinto beans||1⁄2 Cup (8 tbs), drained|
|Long grain rice||3⁄4 Cup (12 tbs)|
In a heavy 6 quart Dutch oven, heat the vegetable oil over moderately low heat for 1 minute; add the onion, carrot, garlic, and green pepper, and cook, covered, for 10 minutes or until the vegetables are soft.
Add the lentils, chili powder, cumin, bay leaf, cayenne pepper, and tomatoes, along with a small amount of water if the mixture appears thick.
Cover and simmer for 10 minutes.
Add the chick peas, black beans, and pinto beans, cover, and simmer for 30 minutes or until the lentils are tender.
Before the chili is done, cook the rice following package directions, omitting the salt.
Ladle the chili over it and serve with a green salad.
Serving size: Complete recipe
Calories 1924 Calories from Fat 235
% Daily Value*
Total Fat 27 g41.6%
Saturated Fat 3.5 g17.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 887.6 mg37%
Total Carbohydrates 356 g118.5%
Dietary Fiber 81.4 g325.5%
Sugars 35.9 g
Protein 76 g152.9%
Vitamin A 378.5% Vitamin C 380.6%
Calcium 43.9% Iron 119.2%
*Based on a 2000 Calorie diet