Healthy Foods & Recipes: Lentils, Tex Mex Style

Four Healthy Reasons to Eat Lentils

1. High in Plant-Based Protein – Lentils are an excellent source of protein, making them a great meat substitute. Just one cup of cooked lentils provides about 18 grams of protein, which supports muscle repair and overall health.
2. Packed with Fiber for Digestion & Heart Health – Lentils are rich in soluble and insoluble fiber, promoting gut health, steady blood sugar levels, and lower cholesterol. They also help with digestion and keep you feeling full longer.
3. Loaded with Essential Nutrients – Lentils are full of iron, folate, magnesium, and potassium, all of which support energy levels, red blood cell production, and heart function. They’re especially beneficial for those on a plant-based diet.
4. Great for Blood Sugar Control – Lentils have a low glycemic index, meaning they help prevent spikes in blood sugar. This makes them an excellent choice for people managing diabetes or looking to maintain steady energy throughout the day.

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Spicy Tex-Mex Lentil Chili 🌶️

🔥 Ingredients:

• 1 cup dry lentils (green or brown), rinsed
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 yellow onion, chopped
• 3 cloves garlic, minced
• 1 jalapeño, finely diced (adjust for spice level)
• 1 red bell pepper, diced
• 1 carrot, diced
• 1 can (15 oz) fire-roasted diced tomatoes
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 2 tablespoons tomato paste
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ½ teaspoon oregano
• ½ teaspoon cayenne pepper (optional, for extra heat)
• Salt & black pepper to taste
• Juice of 1 lime
• ¼ cup fresh cilantro, chopped
• Toppings: Diced avocado, crushed tortilla chips, dairy-free sour cream, or shredded cheese

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🌮 Instructions:

1. Sauté the Veggies – Heat olive oil in a large pot over medium heat. Add the onion, garlic, and jalapeño. Sauté for 2-3 minutes until fragrant. Add the red bell pepper and carrot, cooking for another 3 minutes.
2. Spice It Up – Stir in the tomato paste, chili powder, cumin, smoked paprika, oregano, cayenne (if using), salt, and black pepper. Cook for 1 minute to toast the spices.
3. Simmer the Lentils – Add the rinsed lentils, fire-roasted tomatoes, and vegetable broth. Bring to a boil, then reduce heat and let simmer for 25-30 minutes, stirring occasionally, until the lentils are tender.
4. Add the Final Ingredients – Stir in the black beans, corn, and lime juice. Simmer for another 5 minutes to let the flavors meld.
5. Garnish & Serve – Remove from heat and stir in fresh cilantro. Serve hot with your favorite toppings!

🌟 Pro Tip: Let the chili sit for an hour or refrigerate overnight—Tex-Mex flavors deepen over time!

Enjoy this hearty, protein-packed, and fiber-rich dish with a warm tortilla or a side of cornbread. 🔥

Source: ChatGPT