Andrea Miller, RD, diabetes care and education specialist, Parkview Bryan Hospital, shares a warming, plant-based dish to add into your cold-weather menu rotation.
Watch the video: Nourishing Knowledge: Red Lentil Chili
Red Lentil Chili
1 onion, chopped
1 red bell pepper, chopped
1 jalapeño, minced
4 cloves garlic, minced
3 tablespoons chili powder
2 tablespoons cumin
1 teaspoon smoked paprika
½ teaspoon black pepper
3 tablespoons tomato paste
2 cans diced tomatoes
3 cups of water
1 cup red lentils
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1. In a pot, sauté the onion and red pepper. Add minced jalapeño and garlic. Sauté those together for a couple more minutes, and then add your spices and tomato paste.
2. After a few minutes, add the diced tomatoes, water and red lentils. Bring that to a boil and reduce the heat. Let it simmer for about 15 minutes.
3. Add your kidney and black beans. Cover it and let it simmer for 15 minutes. Serve!
Why this is a great dish
I love incorporating legumes into my recipes because they are so nourishing. They're loaded with plant-based protein, fiber and minerals such as iron, magnesium, potassium and zinc. They're hearty and the plant-based protein and fiber keep you feeling full for a long time.
They're also very inexpensive. They're convenient because most of these ingredients are pantry staples. Lentils, including red lentils, cook very quickly from dried form. They cook in about 15 minutes. I love this soup because it's great for meal prep.
This chili freezes well and makes delicious leftovers. I can't wait to dig into my healthy, plant-based red lentil chili. I topped mine with avocado, some fresh cilantro and a couple corn chips for crunch. I hope you enjoy it as much as I do.
