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Lentils.org

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Mediterranean Lentil Chili

Prep Time: 30 Minutes

Total time: 1 Hour 10 Minutes

Servings: 15

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    2 Tbsp (30 mL) canola oil

    1 cup (250 mL) onion, minced

    1 cup (250 mL) zucchini, small diced

    5 each, garlic cloves, minced

    2 tsp (10 mL) salt

    1 tsp (5 mL) black pepper, freshly ground

    1 lb (500 g) ground turkey

    ½ lb (250 g) whole red lentils, dry

    2 cups (500 mL) diced tomato, canned

    1 Tbsp (15 mL) dried oregano

    2 each, bay leaf

    1 qt (950 mL) low-sodium chicken stock

    ⅓ cup (75 mL) Italian flat leaf parsley, fresh chopped


Directions

  1. In a large heavy-bottomed pot or Dutch oven, heat oil over medium to high heat and add the onion and zucchini. Sauté vegetables for 6-7 minutes until they are soft. Stir in garlic, salt, and pepper and cook for an additional minute.
  2. Add turkey and cook to brown off. Add lentils, tomatoes, oregano, bay leaf, and stock.
  3. Bring to a boil then reduce to a simmer. Cook partially covered for 30-40 minutes until the lentils are tender and the flavor has fully incorporated.
  4. When ready to serve, remove the bay leaves.
  5. Remove 2 cups (500 mL) of the chili and add to a food processor and pulse until pureed. Add back to remaining chili and serve. Garnish with Italian parsley.

Nutritional Information

  • Serving Size: 2/3 cup (150 mL)
  • Per serving:
  • Calories 80
  • Total Fat 2.5 g
  • Saturated Fat 0 g
  • Cholesterol 15 mg
  • Carbohydrates 6 g
  • Dietary Fibre 2 g
  • Sugar 2 g
  • Protein 9 g
  • Sodium 370 mg
  • Potassium 166 mg
  • Folate 38 mcg