Tomato Lentil Chili

Tomato Lentil Chili
Mark Boughton Photography / styling by Teresa Blackburn
  • Yield: 6 servings


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


  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.


Nutritional Info *per serving

  • Calories 233
  • Fat 5g
  • Saturated Fat 0.5g
  • Cholesterol 1mg
  • Sodium 1112mg
  • Carbohydrate 37g
  • Fiber 15g
  • Sugars 5g
  • Protein 12g