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Lentil Chili

1. In a large pot or Dutch oven, warm up the oil over medium heat.
2. Add the onions and garlic and allow to soften, about 3 minutes.
3. Add the spices, give everything a stir and allow them to cook for a minute or two.
4. Add the lentils, bay leaves and water.
5. Bring the water to a gentle boil and let it simmer for 5 minutes.
6. Add the beans, tomatoes and broth.
7. Bring it back to a boil and let it bubble gently away for 20 minutes.
8. Give it a taste and check it for seasoning – you might want to add a little salt and pepper.
9. Serve the chili over rice or cornbread and what ever toppings your family likes.

1 can (19oz) Black beans, canned (drained, rinsed)
2 leaf Bay leaf
1/4 cup Cilantro (coriander) (chopped, topping)
2 tbsp Chili powder
1 tsp Cumin
2 tbsp Extra virgin olive oil
4 clove(s) Garlic (minced)
1/2 cup Lentils, canned
1 can (19oz) Navy beans, white, canned (drained, rinsed)
1/4 cup Salsa, ready-to-serve (topping, optional)
1/4 tsp Salt and pepper (to taste)
1 cup Vegetable stock/broth, low sodium
2 cup Water
2 can (15oz) Whole tomato, canned
1 medium Yellow onion (chopped)

Beans and Lentils are excellent sources of plant-based protein and are high in fiber which helps to promote healthy digestion!

Dietary servings Per Portion
Meat Alternative 0.8
Vegetables 2.2

Energy sources
Carbohydrates 62%
Fat 18%
Protein 20%

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