Tomato Lentil Chili

  • Yield 6 servings

Bulgur and lentils team up for a quick-cooking, high-fiber vegetarian chili that is perfect for fall.

Tomato Lentil Chili, a high-fiber fall meal
Mark Boughton Photography / styling by Teresa Blackburn

Ingredients

2 tablespoons canola oil
1 medium onion, chopped
1 medium red bell pepper, chopped
4 garlic cloves, minced
1 cup dry lentils (red or brown)
1/2 cup quick cooking bulgur, whole wheat couscous or quick-cooking (pearled) barley
2 (14 1/2-ounce) can fat-free, reduced sodium vegetable broth
1 1/2 cups water
1 (14 1/2-ounce) can petite diced tomatoes
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon salt
Freshly ground black pepper
Yogurt, chopped red onion, hot sauce (optional)

Instructions

  1. Heat oil in a large saucepan. Add onion, bell pepper and garlic; cook 7 minutes. Add remaining ingredients except toppings. Simmer 30 minutes. Serve with yogurt, red onion and hot sauce.

 

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