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Lentil Chili

Lentil Chili
Makes: 6 servings

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.

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

  1. Wash hands with soap and water.
  2. In a large saucepan, brown beef over medium-high heat, breaking it into bite sized pieces. Drain fat.
  3. Add onion and garlic and cook until softened.
  4. Add lentils, tomatoes, chili powder, and cumin. Cook for about 1 hour until flavors are blended.
  5. Serve hot, topped with your favorite chili toppings.

Notes

Learn more about:

Source:

Montana State University Extension Service
Nutrition Education Program

Nutrition Information

Serving Size: 1 cup, 1/6 of recipe
Nutrients Amount
Total Calories 171
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 21 mg
Sodium 75 mg
Carbohydrates 21 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 76 mg
Iron 4 mg
Potassium 658 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 171
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 21 mg
Carbohydrates 21 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 13 g
Minerals
Calcium 76 mg
Potassium 658 mg
Sodium 75 mg
Copper 0 mg
Iron 4 mg
Magnesium 47 mg
Phosphorus 201 mg
Selenium 8 mg
Zinc 3 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 ounces
Vegetables 1 cups
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