Bean chili

This chili contains a lot of fiber and protein so it has a good effect on blood sugar.

8 portions.

2 tsp olive oil
1 cup onion, finely diced (1 medium)
1 cup carrots, finely diced (2-4 medium)
3 garlic cloves, crushed
5 tsp chili powder
1 chili, seeds removed if desired or can be skipped entirely if you don’t want it spicy
4 tsp cumin
1 tsp dried oregano
4 cups (1 liter) vegetable broth or low-sodium chicken broth
3/4 cup (180ml) brown lentils, rinse well
big can (800 ml) diced tomatoes
2 cans (540 ml each) dark kidney beans, rinse well
freshly ground pepper

Sliced avacado
Shredded cheese
Sour cream
Fresh cilantro


Heat oil in a large pot over medium heat. Add onion and carrots and let it soften for 3-5 minutes.

Add garlic, chili powder, cumin and oregano and fry for 30-60 more seconds. Add broth and lentils and wait until it starts to boil. Lower the heat to medium-low, put the lid on and let it simmer for 25 minutes.

Add tomatoes, beans and pepper. Wait until it starts to boil and then put the lid on and let it simmer og medium-low for 15-20 minutes or until the lentils start to soften.

Put on plates and decorate with avacado, cheese, sour cream and cilantro.

Nutritional information for one portion:
199 calories, 12 gr protein, 36 gr carbohydrates, 12 gr fibre, 3 gr total fat, 0 gr saturated fat, 0 gr cholesterol, 691 mg natrium

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