Half-Hour Chili

Half-Hour Chili

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.

From EatingWell: EatingWell Fast & Flavorful Meatless Meals (2011)
Yield: 6 servings, about 1 1/3 cups each
Active Time: 15 minutes
Total Time: 30 minutes

Ingredients

  1. 1 tablespoon canola oil
  2. 3 medium onions, chopped
  3. 1 carrot, chopped
  4. 1 tablespoon finely chopped jalapeño pepper
  5. 2 cloves garlic, finely chopped
  6. 1-2 tablespoons chili powder
  7. 1 teaspoon ground cumin
  8. 1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
  9. 1 teaspoon brown sugar
  10. 1/4 teaspoon salt
  11. 2 15-ounce cans red kidney beans, rinsed
  12. 1/3 cup bulgur (see Note)
  13. 1/2 cup nonfat plain yogurt for garnish
  14. 1/3 cup chopped scallions for garnish
  15. 1/4 cup chopped fresh cilantro for garnish

Preparation

  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.

Tips & Notes

Nutrition

Nutrition Per Serving: 217 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 40 g carbohydrates; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium.

Nutrition Bonus: Vitamin A (49% daily value), Vitamin C (43% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1 lean meat