Go Back
+ servings

Lentil and Sweet Potato Chili: Healthy and Delicious

If you use the exchange system for diabetes, count 1 serving of this lentil chili as 2 Starch, 1 Meat, 3 Vegetable, 1/2 Fat
5 from 3 votes
Print
Prep Time: 18 minutes
Cook Time: 57 minutes
Total Time: 1 hour 15 minutes
Servings: 10 -11 cups
Calories: 230kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

  • 1 tablespoon canola or extra virgin olive oil
  • 1 very large onion, chopped (about 2½ cups)
  • 3 large carrots chopped (about 1 cup)
  • 2 large bell peppers cut into bite-sized pieces (about 2 cups)
  • 4 garlic cloves, chopped or crushed
  • 2 tablespoons tomato paste
  • 1 large sweet potato (about 16 ounces), peeled and cut into bite-sized pieces (about 3 cups)
  • 1 tablespoon chili powder
  • 1 ¼ teaspoon ground cumin
  • 1 teaspoon dried oregano
  • ¼ teaspoon cayenne pepper
  • 1 cup green lentils, dry
  • 1 (14.5-ounce) can petite diced tomatoes, undrained
  • 12- fluid ounces low sodium vegetable juice
  • 4 cups vegetable broth

Instructions

  • Heat the oil in a Dutch oven or a large pot with a lid over medium heat. Sauté the onions, carrots and bell peppers until soft, about 7 to 8 minutes. Add the garlic and the tomato paste. Stir about 30 seconds.
  • Add the sweet potato and the spices (chili powder through cayenne pepper). Stir. Add the lentils, tomatoes, vegetable juice and vegetable broth. Raise the heat to a boil. Reduce the heat to a low boil. Cover and cook for about 45 minutes or until the chili is thick and the lentil are soft.

Notes

Feel free to leave out the tomato paste, but I think it adds a wonderful meaty taste to many vegetarian dishes. I always buy tomato paste in a tube, so I can easily squeeze out just a tablespoon or two at a time.
Top the chili with your favorite chili toppings such as diced avocado, scallions, cilantro and nonfat Greek yogurt. I especially like the yogurt to boost the protein content.

Nutrition

Serving: 1.5 cups | Calories: 230kcal | Carbohydrates: 43g | Protein: 9g | Fat: 3g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 405mg | Fiber: 10g