Lentil Veggie ChiliPosted: May 29, 2012
I think any of our regular readers know my affections for kale at this point. I do love that cruciferous veggie (in fact, this recipe sneaks in two cups of it), but I’ve been keeping quiet about another favorite food of mine. Possibly the the humblest legume out there, the lentil.
I don’t have a funny or inspiring story to tie into this recipe, so I’m just going to indulge in one of my favorite guilty pleasures, talking geeky about health food.
“What’s a lentil?” You ask. Well, I didn’t know either until about two years ago when I started eating a plant-based diet. I wish I had known about them when I was a college student trying to eat healthy on a tight budget. A pound of lentils costs less than $1.00 and will yield 5 cups of cooked lentils. Each cup boasts a whopping 17 grams of protein, 16 grams of fiber, folate (90% RDV), iron (35% RDV), magnesium, and much more, yet only has 1 gram of fat and 230 calories. All that, and they cook in 30 minutes (versus 4+ hours for most dry beans) with no soaking required.
Like most legumes, lentils aren’t a powerhouse of flavor on their own, but they pick up the flavors of whatever they are cooked in nicely. I use them in soups and spaghetti sauce all the time. This week, I discovered a new use for them. Instead of using canned beans or slow cooking kidney and black beans for my usual veggie chili recipe, I used lentils.
I know it’s warming up and, for some, chili is a winter dish, but I love any quick one-pot meal in the summer that doesn’t require turning on the oven or hovering over the stove for long. You can make a lot at once, and then take the next night off or easily pack up the leftovers for lunch at the office. And if you top it with a hit of diced avocado, some cilantro, and a squeeze of lime , it really brightens up the flavors and brings a bit of summer color to this warm dish.
What’s your favorite under-the-radar ingredient or food that you love to tell your friends about?
Rachel’s Lentil Veggie Chili
1 onion, diced
3 carrots, chopped
3 garlic cloves, minced
1 t. grated ginger
1 T. cumin
1 t. cayenne
1 t. salt
2 serrano chilies, whole
1 sweet potato, chopped
14 oz can of diced fire roasted tomatoes
1 cup (1/2 lb) dry green lentils, sorted for dirt & rocks* & rinsed
6 cups water
2 cups of frozen corn, thawed
2 cups kale, removed from stem
1 t. crushed red pepper flakes (optional for an extra spicy kick)
Other: Brown Rice and/or crackers, avocado, cilantro, & lime
In a large pot, heat a little bit of olive oil and saute onions and carrots with a pinch of salt on medium heat until soft. Add garlic and ginger and saute for 2 more minutes. Stir in cumin, cayenne, and salt. Add serrano chilies, sweet potato, tomatoes, lentil, and water. Cover and bring to a boil, lower to a simmer for 30 minutes with the lid tilted, stirring occasionally. Remove the lid. Add corn and kale & optional red pepper flakes. Simmer for 10 more minutes. If you want a thicker soup, continue to simmer uncovered until you reach the desired consistency.
Serve over brown rice or with crackers. Garnish with avocado, cilantro, and a squeeze of lime.
*Before cooking any dried legumes, pour them onto a solid surface, like a paper towel and sort through them looking for sticks, little rocks, or clumps of dirt. Please don’t skip this step. I find something in probably 50% of my dried beans. You don’t want you or your guests to bite into a rock!