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Ingredients:

• 2 tablespoons canola oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 1 cup dried lentils
• 1 cup dry bulgur wheat
• 3 cups low-fat, low-sodium chicken or vegetable broth
• 2 cups canned tomatoes, drained and coarsely chopped
• 2 tablespoon chili powder
• 1 tablespoon cumin
• 1 cup diced sweet potatoes (optional)
• 1/2 cup shredded carrots (optional)
• 1 bell pepper, seeded and chopped (optional)

Directions:

1. Heat the oil in a large stockpot over medium-high heat.
2. Add the onions and garlic and sauté for 5 minutes.
3. Add the dry lentils and bulgur wheat and stir.
4. Add all the remaining ingredients and bring to a boil (at this point you can also add in the sweet potatoes, carrots, and bell pepper).
5. Simmer for 30 minutes until the lentils are tender.

Yield:

6 servings

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

Lentils are a powerhouse of nutrition - a great source of potassium, calcium, zinc, niacin, and vitamin K. Lentils are also rich in fiber, folate, and iron. In fact, one cup of cooked lentils provides 16 grams of fiber, 18 grams of protein, and 100 percent of the daily folate requirement for adults. Lentils go great with many soups or chilis.