Barbecued Lentil Chili

Yield: 6 generous servings

Time: 1 hour

Ingredients:

• • 5 cups vegetable broth (or half broth and half water)

  • 12 ounces to 1 pound (about 2 to 2 1/3 cups) brown lentils (see Cook's note)

  • 1 (14 1/2-ounce) can reduced-sodium diced tomatoes

  • 1 cup chopped onion

  • 2 cups chopped green bell pepper

  • 4 cloves fresh garlic, minced

  • 1 cup prepared barbecue sauce of choice (see Cook's note)

  • Hot pepper sauce to taste, optional

  • Shredded cheddar cheese, for serving, optional

  • Sour cream, for serving, optional

Cook's note: Some lentil packages are 12 ounces and some are 16 ounces, but both work equally well in this recipe.

Directions:

Any barbecue sauce that you enjoy will work, but we especially like our homemade Fred's Red, which can be found in our "Cheap. Fast. Good!" cookbook and also at our website.

Bring the broth (and water) to a boil in a 41/2-quart Dutch oven or soup pot. Meanwhile, pick through the lentils checking for stones or debris. Rinse and drain the lentils. When the broth boils, add the lentils and bring back to a boil. Reduce heat to low, and cook at a very slow boil, covered (crack the lid to vent if the pot threatens to boil over), for 20 minutes.

Add the tomatoes with their juice to the pot. Add the onion, green pepper, garlic and barbecue sauce. Simmer 15 minutes, covered, stirring frequently. Add a little more water or vegetable stock if all of the moisture evaporates.

Remove the pot from the heat. Add the hot pepper sauce to taste, if desired. Serve topped with cheese and sour cream, if desired.

Nutrition:

Approximate values per serving: 289 calories (6 percent from fat), 2 g fat (trace amount saturated), 0 mg cholesterol, 17.5 g protein, 52 g carbohydrates, 16 g dietary fiber, 1,274 mg sodium.