Serving Size: about 1 1/3 cups
Yield: 6 servings, about 1 1/3 cups each
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
- 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.
- 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.
- Garnish with yogurt, scallions and cilantro, if desired.
- 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.
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
© Meredith Corporation. All rights reserved. Used with permission.