4 Healthy Reasons to Include Lentils in Your Diet
- Rich in Nutrients: Lentils are packed with protein, fiber, iron, and folate, making them an excellent choice for a balanced diet.
- Heart Health: High fiber and potassium levels in lentils help lower cholesterol and regulate blood pressure, promoting cardiovascular health.
- Weight Management: Lentils are low in calories but high in protein and fiber, keeping you full longer and supporting weight management.
- Stabilizes Blood Sugar: The complex carbohydrates and fiber in lentils help slow the release of sugar into the bloodstream, which is beneficial for managing blood sugar levels.
South Texas-Inspired Lentil Chili Recipe
Ingredients:
- 1 cup dried lentils (rinsed and drained)
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 1 poblano pepper, diced
- 1 jalapeño, minced (optional, for extra heat)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- 1 (14-ounce) can diced tomatoes
- 1 (14-ounce) can tomato sauce
- 4 cups vegetable broth
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 (14-ounce) can black beans (drained and rinsed)
- Juice of 1 lime
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- Sauté Vegetables: Heat olive oil in a large pot over medium heat. Add onion, garlic, bell pepper, poblano, and jalapeño. Sauté for 5-7 minutes, or until softened.
- Add Spices: Stir in cumin, smoked paprika, chili powder, coriander, and cayenne (if using). Cook for 1 minute until fragrant.
- Simmer Lentils: Add the lentils, diced tomatoes, tomato sauce, and vegetable broth. Bring to a boil, then reduce heat to a simmer. Cover and cook for 25-30 minutes, stirring occasionally, until the lentils are tender.
- Add Corn and Beans: Stir in the corn and black beans. Simmer for another 10 minutes to combine flavors.
- Season and Finish: Add lime juice, then season with salt and pepper to taste.
- Serve: Ladle the chili into bowls and garnish with fresh cilantro. Serve with warm corn tortillas, avocado slices, or a sprinkle of shredded cheese if desired.
This Lentil Chili with a South Texas Kick is hearty, flavorful, and packed with nutrients, making it perfect for a healthy and satisfying meal. 🌶️