Half-Hour Chili

Serving Size: about 1 1/3 cups

Yield: 6 servings, about 1 1/3 cups each

Servings: 6

Active Time: 15 minutes

Total Time: 30 minutes

This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.


  • 1 tablespoon canola oil
  • 3 medium onions, chopped
  • 1 carrot, chopped
  • 1 tablespoon finely chopped jalapeño pepper
  • 2 cloves garlic, finely chopped
  • 1–2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
  • 1 teaspoon brown sugar
  • ¼ teaspoon salt
  • 2 15-ounce cans red kidney beans, rinsed
  • ⅓ cup bulgur
  • ½ cup nonfat plain yogurt for garnish
  • ⅓ cup chopped scallions for garnish
  • ¼ cup chopped fresh cilantro for garnish


  1. Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.
  2. Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.
  3. Garnish with yogurt, scallions and cilantro, if desired.


Ingredient Tips:

  • Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Bulgur just needs a quick soak in hot water for most uses.


Per serving

217 Calories, Total Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Carbohydrates: 40 g, Fiber: 13 g, Added Sugars: 1 g, Protein: 10 g, Sodium: 697 mg, Potassium: 854 mg, Folate: 93 mcg, Calcium: 116 mg

Carbohydrate Servings: 2

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