Lentil Chili
Lentils, tomatoes, and ground beef are a winning combination in the lentil chili. This recipe packs 9 grams of fiber per serving. Flavorful and filling.
- Yield
- 6 servings
- Serving size
- 1 cup, 1/6 of recipe
- Rating
- 3.86 of 5 (36 ratings)
Food groups
- Protein Foods: 1 ounces
- Vegetables: 1 cups
Ingredients
- 1/2 pound ground beef (15% fat)
- 1 1/2 cups onion (chopped)
- 1 clove garlic (crushed)
- 2 cups lentils (cooked, drained)
- 2 cans tomatoes, low-sodium, diced or crushed (29 ounce or 2 cans 14 1/2 ounce)
- 1 tablespoon chili powder
- cumin, ground (1/2 teaspoon, optional)
Directions
- Wash hands with soap and water.
- In a large saucepan, brown beef over medium-high heat, breaking it into bite sized pieces.
- Drain fat.
- Add onion and garlic and cook until softened.
- Add lentils, tomatoes, chili powder, and cumin.
- Cook for about 1 hour until flavors are blended.
- Serve hot, topped with your favorite chili toppings.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 170.61 |
| Total Fat | 4.36 g |
| Saturated Fat | 1.47 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 21.27 mg |
| Carbohydrates | 21.38 g |
| Dietary Fiber | 8.53 g |
| Total Sugars | 6.37 g |
| Added Sugars included | 0 g |
| Protein | 13.38 g |
| Calcium | 76 mg |
| Potassium | 658 mg |
| Sodium | 74.99 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 47 mg |
| Phosphorus | 201 mg |
| Selenium | 8 mg |
| Zinc | 3 mg |
| Vitamin A | 51 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.7 mcg |
| Vitamin C | 21 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 7 mcg |
| Folate | 123 mcg |
| Thiamin | 0.9 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 53 mg |
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Source
Recipe by: Montana State University Extension Service — Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/lentil-chili. Federal works are public domain in the United States.