Tofu-Lentil Chili

1. Put dry lentils into boiling vegetable broth with tomatoes and tomato sauce.

2. Reduce to low, cover, and simmer for 25- 30 minutes.

3. Meanwhile, saute onion, pepper and garlic with spices until softened. Add to lentils.

4. Simmer for 20- 25 minutes.

5. Wipe out saute pan, add a little oil and sautee tofu for five minutes, then add corn and saute for another 5 minutes -- add to soup.

6. Serve hot!

7. Great garnished with lowfat sour cream.

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Nutrient	Quantity
Total fats	69.8586 g
Protein	141.3769 g
Carbohydrates	282.1828 g
Energy	2205.4923 kCal
Fatty acids, total saturated 18:3 undifferentiated	4.5134 g
Water	2338.576 g
Aspartic acid	15.1322 g
Calcium, Ca	3467.3466 mg
Lutein + zeaxanthin	2822.735 g
Fiber, total dietary	43.5155 g
Fatty acids, total saturated 22:0	0.0022 g
Fatty acids, total trans-polyenoic 13:0	0.0011 g
Carotene, beta	13997.1331 g
Niacin	29.3505 mg
Vitamin A, RAE	1436.7783 g
Arginine	9.1301 g
Riboflavin	2.025 mg
Tocopherol, beta	0.0097 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.021 g
Fatty acids, total saturated 20:1	0.007 g
Glutamic acid	30.1033 g
Sodium, Na	7853.3706 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4165 g
Total lipid (fat)	69.8586 g
Manganese, Mn	10.8625 mg
Fructose	2.3259 g
Proline	9.5079 g
Fatty acids, total saturated 16:0	8.0634 g
Sucrose	8.6492 g
Choline, total	270.8267 mg
Sugars, total	49.4989 g
Serine	7.1206 g
Fatty acids, total saturated 10:0	0.001 g
Fatty acids, total saturated 18:0	3.1341 g
Vitamin B-6	2.1176 mg
Selenium, Se	115.6639 g
Ash	42.5222 g
Fatty acids, total saturated 18:1 undifferentiated	16.3662 g
Pantothenic acid	9.0682 mg
Phenylalanine	6.2564 g
Copper, Cu	4.5028 mg
Betaine	0.2194 mg
Thiamin	2.8328 mg
Methionine	1.7189 g
Iron, Fe	31.359 mg
Carbohydrate, by difference	282.1828 g
Phosphorus, P	1838.6958 mg
Folate, total	580.9221 g
Tocopherol, gamma	0.1381 mg
Lycopene	428.8905 g
Alanine	7.0121 g
Cholesterol	14.76 mg
Valine	6.6585 g
Fatty acids, total saturated 18:2 undifferentiated	29.9814 g
Glycine	7.5157 g
Carotene, alpha	6063.6598 g
Glucose (dextrose)	3.4663 g
Fatty acids, total saturated 14:0	0.2691 g
Zinc, Zn	20.0075 mg
Isoleucine	5.8901 g
Fatty acids, total saturated 12:0	0.0038 g
Fatty acids, total polyunsaturated	34.4947 g
Tocotrienol, gamma	0.1154 mg
Leucine	10.5712 g
Tocotrienol, alpha	0.1696 mg
Vitamin A, IU	29587.3384 IU
Folate, DFE	473.7621 g
Tryptophan	1.5738 g
Vitamin C, total ascorbic acid	207.2576 mg
Phytosterols	21.9015 mg
Fatty acids, total polyunsaturated 18:1 c	0.1262 g
Fatty acids, total saturated 20:0	0.0022 g
Fatty acids, total saturated 6:0	0.0005 g
Starch	51.324 g
Tyrosine	4.76 g
Vitamin K (phylloquinone)	67.2153 g
Fatty acids, total saturated	11.9225 g
Histidine	3.2334 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0006 g
Fatty acids, total monounsaturated	16.937 g
Threonine	5.3394 g
Folate, food	580.9221 g
Fatty acids, total polyunsaturated 17:0	0.0006 g
Cryptoxanthin, beta	547.425 g
Vitamin E (alpha-tocopherol)	4.7453 mg
Magnesium, Mg	520.3153 mg
Lysine	7.3226 g
Potassium, K	5530.2546 mg
Cystine	0.8841 g
Fluoride, F	1.21 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cinnamon	0.25 teaspoon	0	0	0
Tofu	16 ounces	653.1723	12.6099	39.5532
Masoor dal	0.75 cup	0	0	0
Onion	1	44	10.274	0.11
Tomato	1 can	62.069	13.7631	0.5397
Tomato Sauce	1 can	0	0	0
Garlic Clove	2	0	0	0
chili powder	1.5 1/2	11.421	2.0129	0.5783
green bell pepper	1	0	0	0
cumin	0.5 tablespoon	11.25	1.3272	0.6681
kidney bean	1 can	80	11.3103	1.3793
vegetable broth	6 cups	974.16	157.932	23.0256
kernel corn	2 cups	369.42	72.9534	4.0044
mung dal red lentil	0.75 cup	0	0	0