Healthy Foods & Recipes: 4 Reasons to Make Lentil Soup Once a Week

Lentils are a nutritional powerhouse that can really brighten up your weekly meal routine.

Here are four healthy reasons to enjoy a bowl of lentil soup once a week:

1. Nutrient-Dense Protein: Lentils are an excellent plant-based protein source, which helps support muscle repair and keeps you feeling full longer.
2. High in Fiber: The soluble fiber in lentils promotes healthy digestion, stabilizes blood sugar, and aids in cholesterol management.
3. Rich in Vitamins and Minerals: They’re loaded with essential nutrients such as iron, folate, magnesium, and potassium that contribute to overall wellness.
4. Low in Fat & Calorie-Friendly: Lentils provide a satisfying, hearty meal with minimal fat, making them a great choice for weight management and heart health.

Below is a healthy, Tex Mex-inspired lentil chili recipe that really kicks it up a notch—packed with vibrant flavors, a spicy punch, and plenty of nutritious goodness!

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Healthy Tex Mex Lentil Chili Recipe

Ingredients

• Lentils: 1 cup dried brown or green lentils (rinsed)
• Vegetable Base:
  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 3 garlic cloves, minced
• Veggie Medley:
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 jalapeño pepper, seeded and finely chopped (keep the seeds if you like extra heat)
• Spicy Extras:
  • 1-2 chipotle peppers in adobo sauce (optional, for a smoky kick)
• Liquid & Tomatoes:
  • 1 can (14.5 oz) diced tomatoes (no salt added, if possible)
  • 2 cups low-sodium vegetable broth
  • 1 cup water (adjust for desired consistency)
• Beans & Sweetness:
  • 1 can (15 oz) black beans or pinto beans, rinsed and drained
  • 1 medium sweet potato, peeled and cubed (adds natural sweetness and extra fiber)
• Spices:
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground coriander
  • ½ teaspoon dried oregano
  • Salt and pepper to taste
• Finishing Touches:
  • Juice of 1 lime
  • Fresh cilantro, roughly chopped
  • Optional toppings: diced avocado, a dollop of Greek yogurt or a sprinkle of nutritional yeast

Instructions

1. Sauté the Aromatics:
   In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until the onion becomes translucent (about 3–4 minutes).
2. Build the Base:
   Stir in the diced red and green bell peppers and jalapeño. If you’re using chipotle peppers, add them now. Cook for another 2–3 minutes until the veggies start to soften.
3. Combine Lentils and Liquids:
   Add the rinsed lentils, diced tomatoes (with their juices), vegetable broth, and water. Stir in the cumin, smoked paprika, coriander, oregano, and season lightly with salt and pepper.
4. Add Sweet Potato:
   Mix in the cubed sweet potato. Bring the mixture to a boil, then reduce the heat and let it simmer. Cover and cook for about 25–30 minutes, or until the lentils and sweet potato are tender. Stir occasionally, adding more water if needed to reach your desired consistency.
5. Finish with Beans and Lime:
   Once the lentils are cooked, add the rinsed beans. Simmer for an additional 5 minutes to heat the beans through. Remove from heat and stir in the lime juice.
6. Serve and Garnish:
   Ladle the chili into bowls and top with freshly chopped cilantro. For extra creaminess and healthy fats, add diced avocado or a spoonful of Greek yogurt if desired.

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Enjoy this robust and satisfying Tex Mex lentil chili as a heartwarming, nutrient-packed meal that not only satisfies your taste buds but also supports your overall health!