Lentil Chili Soup	Printer Friendly version
1 tablespoon vegetable oil 1 tablespoon water 3 cloves garlic 2 medium onions, chopped 3 1/2 cups nonfat chicken broth, or vegetable broth 1 1/4 cups water 2 1/2 cups lentils, rinsed 3 tablespoons chili powder 1 1/2 teaspoons cumin 1/4 teaspoon cayenne 6 ounces tomato paste 6 green onions, finely chopped 2 ounces lowfat cheddar cheese, grated dash tabasco sauce salt and pepper, to taste
Heat oil and water in heavy stockpot over medium high heat. Add garlic, onions and bell pepper. Sauté 8-10 minutes. Add broth, water, lentils, seasonings and tomato paste. Bring to a boil, reduce heat, cover and simmer 45 minutes, or until lentils are tender. Stir occasionally and add water if necessary. Spoon into heated bowls and top with green onions and grated cheese
Servings: 8

Per Serving Nutritional Analysis
Per serving (excluding unknown items): 281 calories; 4g fat (10.2% calories from fat); 25g protein; 45g carbohydrate; 21g dietary fiber; 1mg Cholesterol; 469mg Sodium. Exchanges: 2 /2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.
Calories (kcal): % Calories from Fat: % Calories from Carbohydrates: % Calories from Protein: . Total Fat (9): Saturated Fat (9): Monounsaturated Fat (9): Polyunsaturated Fat (9): Cholesterol (m9): Carbohydrate (9): Dietary Fiber (9): Protein (9): Sodium (m9): Potassium (m9): Calcium (m9): Iron (m9): Zinc (m9): Vitamin C (m9): Vitamin A (i.u.): Vitamin A (r.e.):	281 10.2% 57.5% 32.3% 4g 1g 1g 1g 1mg 45g 21g 25g 469mg 950mg 102mg 7mg 3mg 19mg 1613IU 164RE		Vitamin 86 (mg): Vitamin 812 (mcg): Thiamin 81 (mg): Riboflavin 82 (mg): Folacin (mcg): Niacin (mg): Caffeine (mg): Alcohol (kcal): % Refuse: Food Exchanges Grain (Starch): Lean Meat: Vegetable: Fruit: Non-Fat Milk: Fat: Other Carbohydrates:	.5mg .2mcg .3mg .3mg 285mcg 5mg 0mg 0 0.0% 2 1/2 2 1 1/2 0 0 1/2 0