Healthy Foods & Recipes: Lentils

1. Rich in Nutrients: Lentils are packed with protein, fiber, iron, and folate, making them an excellent choice for a balanced diet.
2. Heart Health: High fiber and potassium levels in lentils help lower cholesterol and regulate blood pressure, promoting cardiovascular health.
3. Weight Management: Lentils are low in calories but high in protein and fiber, keeping you full longer and supporting weight management.
4. 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.

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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

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Instructions:

1. 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.
2. Add Spices: Stir in cumin, smoked paprika, chili powder, coriander, and cayenne (if using). Cook for 1 minute until fragrant.
3. 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.
4. Add Corn and Beans: Stir in the corn and black beans. Simmer for another 10 minutes to combine flavors.
5. Season and Finish: Add lime juice, then season with salt and pepper to taste.
6. 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.

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This Lentil Chili with a South Texas Kick is hearty, flavorful, and packed with nutrients, making it perfect for a healthy and satisfying meal. 🌶️

Source: ChatGPT