• prep: 10 min
  • cook: 35 min
  • total: 45 min
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  • servings:
  • Ingredients

    • 2 tbsp olive oil or grape seed oil (or use vegetable broth if you want oil-free)
    • 1 small yellow onion, diced
    • 2 small green bell peppers, diced
    • 2 jalapeño peppers, ribs and seeds removed (leave them in if you like it HOT), diced
    • 2 garlic cloves, minced
    • 3 cups cooked lentils
    • 2 carrots, peeled and shredded
    • 1 28oz can diced tomatoes
    • 1 15oz can pure pumpkin puree
    • 3 tbsp tomato paste
    • 1 cup water
    • 1 1/2 tbsp chili powder
    • 1 tbsp smoked paprika
    • 1 tsp cumin
    • 1/2 tsp salt
    • 1/4 tsp pepper
    • 1 15 oz can red kidney beans
    • 2-3 tbsp pure maple syrup, optional
    • 1 cup vegetable broth, optional

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 251 % Daily Value *
    • Total Fat: 7 g 11.39%
    • Saturated Fat: 1 g 6.51%
    • Trans Fat: 0 g %
    • Cholesterol: 291 mg 97.1%
    • Sodium: 444 mg 18.52%
    • Calcium: 50 mg 5.05%
    • Potassium: 696 mg 19.87%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 38.88%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 25 g %
    • Dietary Fiber: 9 g 36.97%
    • Sugar: 4 g
    • Protein: 22 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 162.62%
    • Vitamin C 17.79%
    • Vitamin D 7.97%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq

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