Warm, filling, flavor-packed soups and stews are the perfect antidote to chilly winter days. Skip canned soups that are packed with sodium and other hard-to-pronounce ingredients and try one of these easy recipes. Each pot simmers with good-for-you nutrients and offers a satisfying, low-calorie meal.
Northwestern-Style Lentil Chili
This hearty and healthy stew gets added zing from a dash of chili powder, but the recipe's real all-star ingredient is a humble legume: lentils! The fiber-rich lentil is low in fat and helps keep the calorie count down (191 calories per serving).
Ingredients:
Olive oil cooking spray
1 c. diced onion
1 clove garlic, minced
4 c. low-sodium V8
1 potato, washed and diced
1 c. dry lentils
1 c. carrots, diced
2 tsp. chili powder
6 tbsp. nonfat sour cream
Olive oil cooking spray
1 c. diced onion
1 clove garlic, minced
4 c. low-sodium V8
1 potato, washed and diced
1 c. dry lentils
1 c. carrots, diced
2 tsp. chili powder
6 tbsp. nonfat sour cream
Directions:
Generously spray a large pot or Dutch Oven with olive oil spray or use a teaspoon of olive oil. Heat over medium-high heat. Saute the onion and garlic until lightly golden, about 2 or 3 minutes. Add the rest of the ingredients and bring to a boil. Cover and simmer on low until the lentils and vegetables are tender, around 20-25 minutes. Serve chili in bowls and garnish the top of each one with a tbsp. of sour cream. We recommend serving this chili with your favorite steamed vegetables.
Generously spray a large pot or Dutch Oven with olive oil spray or use a teaspoon of olive oil. Heat over medium-high heat. Saute the onion and garlic until lightly golden, about 2 or 3 minutes. Add the rest of the ingredients and bring to a boil. Cover and simmer on low until the lentils and vegetables are tender, around 20-25 minutes. Serve chili in bowls and garnish the top of each one with a tbsp. of sour cream. We recommend serving this chili with your favorite steamed vegetables.
Makes 6 servings.
Recipe provided by Maris Callahan, food writer for DietsInReview.com and In Good Taste
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