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Cracked wheat chili

Serves 12

Medically reviewed on May 21, 2018

Dietitian Tip

Bulgur wheat adds fiber, and it tends to look like ground beef. As a result, this healthy vegetarian chili looks a lot like traditional chili.

Ingredients

  • 2 teaspoons olive oil
  • 2 cups chopped onion
  • 1 cup chopped green bell pepper
  • 1 cup chopped red bell pepper
  • 6 cloves minced garlic
  • 4 cups water
  • 1 1/2 cups dry bulgur wheat
  • 1 can (15 ounces) kidney beans, drained
  • 1 can (15 ounces) black beans, drained
  • 1 can (14 1/2 ounces) diced tomatoes
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon kosher salt
  • 1/2 teaspoon cayenne pepper

Directions

In a medium soup pot, heat oil on medium-high heat. Add the onion, bell peppers and garlic. Saute for about 5 minutes, stirring frequently. Add the water, bulgur, kidney beans, black beans, tomatoes, chili powder, oregano, cumin, garlic powder, onion powder, salt and cayenne pepper. Bring to a boil, stirring frequently. Boil for about 10 minutes. Reduce heat and simmer, uncovered, for about 10 minutes until the mixture thickens slightly as the water is absorbed into the bulgur.

Nutritional Analysis (per serving)

Serving Size1 1/2 cups
Calories158
Carbohydrate30 g
Cholesterol0 mg
Fiber9 g
Protein7 g
Sodium492 mg
Monounsaturated Fat1 g
Saturated Fat0 g
Total Fat2 g

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