A lentil & bean chili that helps with blood sugar

Nothing takes the chill out of a winter evening like a bowl of steaming, spicy chili.  This vegetarian version is rich in soluble fibre and protein, which are strong allies in the battle against blood sugar spikes.

• 10 ml (2 tsp) olive oil
• 150 g (1 c) chopped onion (or 1 medium)
• 100 g (1 c) diced carrots ( or 2 to 4 medium)
• 3 garlic cloves, minced
• 25 ml (5 tsp) chili powder
• 20 ml (4 tsp) ground cumin
• 5 ml (1 tsp) dried oregano
• 1 L (4 c) vegetable broth or reduced-sodium chicken broth
• 150 g (3/4 c) brown lentils, sorted and rinsed
• 2 cans (398 ml/10 oz each) diced tomatoes with mild green chiles
• 2 cans (398 or 540 ml each/15 or 19 oz) dark red kidney beans, drained and rinsed
• Freshly ground pepper to taste

Preparation time 20 minutesCooking time 50 minutesServes 8

1. Heat the oil in a Dutch oven over medium heat. Add the onion and carrots. Cook, stirring often, until softened, three to five minutes. Add the garlic, chili powder, cumin and oregano.
2. Cook, stirring, until fragrant, 30 to 60 seconds. Add the broth and lentils. Bring to a simmer. Reduce the heat to medium-low, cover and simmer for 25 minutes.
3. Add the tomatoes, beans and ground pepper. Return to a simmer. Cook, covered, over medium-low heat until lentils are tender, 15 to 20 minutes longer.

Leftovers will keep, covered, in the refrigerator for up to two days. Reheat on the stovetop or in the microwave.

Per serving:

• 199 calories
• 12 g protein
• 36 g carbohydrates
• 12 g fibre
• 3 g total fat
• 0 g saturated fat
• 0 mg cholesterol
• 691 mg sodium

To add more flavour, you can garnish the chili with diced avocado, grated pepper Jack or cheddar cheese, chopped fresh cilantro, chopped scallions and reduced-fat sour cream.

Though traditional versions of this popular and very filling food aren't the healthiest for you, we've fixed that problem with the combination of lentils and beans. Your family will love this just as much as you do.