Diabetes Forecast

Lentil Chili

Per Serving

Lentil Chili

Makes: 8
Serving Size: 3/4 cup
Calories 255
Fat 3.5 g
Saturated Fat 0.4 g
Trans Fat 0 g
Carbohydrate 46 g
Fiber 14 g
Sugars 5 g
Cholesterol 0 mg
Sodium 215 mg
Protein 14 g
Choices: Starch 2, Vegetable 2, Lean meat 1
  • Makes: 8
  • Serving Size: 3/4 cup
  • Preparation Time: 45 minutes
  • Cooking Time: 35 minutes


4 dried guajillo chilies, stemmed and seeded
4 dried pasilla chilies, stemmed and seeded
1/2 tsp. cumin seeds
1/2 tsp. coriander seeds
1 Tbsp. coarsely chopped fresh oregano
2 small onions, chopped
3 garlic cloves, minced
1 can (28 oz.) whole tomatoes with liquid
1 Tbsp. olive oil
1 1/2 cups bulgur wheat
1 cup dried brown lentils
2 1/2 cups water
1 can (15 oz.) red kidney beans, drained and rinsed


  1. In a large skillet, toast the guajillo and pasilla chilies on each side until browned, about 2 minutes. Be careful not to burn the peppers. Transfer the chilies to a bowl. Pour boiling water over them, and let stand for 30 minutes.
  2. Meanwhile, heat a skillet over medium-high heat. Add the cumin and coriander seeds and toast for 5 minutes, until fragrant. Using a coffee or spice grinder, grind the seeds into a powder. Add the oregano to the skillet and toast for 3 minutes. Set aside.
  3. Reserve 1 cup of liquid from the soaked chilies and discard the rest. Place the rehydrated chilies and the reserved 1 cup of water into a blender or food processor. Add the ground cumin and coriander seeds, toasted oregano, onions, garlic, and tomatoes with their liquid. Puree until smooth.
  4. Heat the olive oil in a saucepan over medium heat. Add the bulgur wheat and lentils, and cook for about 5 minutes. Add the chili mixture and the 2 1/2 cups of water. Bring to a boil, lower the heat, and simmer for 30 minutes or until lentils are tender. Add in the kidney beans. Simmer 5 minutes more before serving.

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