Lentil Chili



Serving size

about 2 cups
75 Minutes

This recipe can easily be multiplied and makes great leftovers.

Lentil Chili


1 Tbsp. Olive oil
2 clove Garlic, raw (sliced)
1 large White onions (diced)
1 15-ounce can No salt added diced tomatoes
1 Tbsp. no salt added chili powder
1 tsp.. Ground cumin
1 tsp., leaves Dried oregano
1 small Chipotle peppers In adobo sauce (optional) (minced)
1/4 tsp. Salt
1 to taste Black pepper
5 cup Water
1 cup Green Lentils
6 Tbsp. Fat free sour cream
6 Ounces Reduced fat monterey jack cheese (shredded)


Place the olive oil in a large saucepan, over medium heat.

Add the garlic and onion and cook, stirring frequently, until the onions have softened.

Add the crushed tomatoes, chili powder, cumin, oregano, chipotle (if used), salt, and pepper, and stir well.

Add the water and the lentils, and stir well.

Reduce heat to medium-low and simmer until lentils are cooked through but not mushy, approximately 45 minutes to an hour.

Serve with 1 1/2 tablespoon sour cream and 1/2 ounce Monterey jack cheese per serving.

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Special Diet Information

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GERD / Acid Reflux

Those with GERD should leave out the chipotle pepper.


This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-shredded cheese and sour cream. La Costeña Chipotle Peppers in Adobo Sauce are gluten-free.


This is NOT a low sodium recipe.

Recipe Notes

This is a fine chili that’s a snap to make, full of flavor and really great for you. It has it all: low calorie, low fat, high fiber, garlic, cheese, sour cream – all the great things in life and the perfect way to improve your Mediterranean diet score.

It’s not too spicy and those with GERD should be fine if they leave out the chipotle pepper since there’s not much cumin or chili powder in each serving.

"Rain or Snow,
To Chili go,
You'll find it so,
For ought we know.
Time will show."

Benjamin Franklin, Statesman