Taste of Home
Bulgur Chili
TOTAL TIME: Prep: 10 min. + standing Cook: 25 min.
YIELD: 9 servings.
This vegetarian chili is zesty, but it also offers a slight hint of sweetness. Because it doesn't have to simmer for hours like other chili recipes, it's ideal for serving to drop-in visitors. —Jeraldine Hall of Ravenden Springs, Arkansas
Ingredients
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3/4 cup bulgur
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2 cups boiling water
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1-1/2 cups finely chopped green peppers
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1 large onion, chopped
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2 teaspoons canola oil
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2 cups reduced-sodium tomato juice
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1 can (16 ounces) kidney beans, rinsed and drained
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1 can (15 ounces) Ranch Style beans (pinto beans in seasoned tomato sauce)
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1 can (14-1/2 ounces) diced tomatoes, undrained
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1 can (8 ounces) tomato sauce
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1 cup water
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2 to 3 tablespoons chili powder
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2 garlic cloves, minced
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1/2 teaspoon ground cumin
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1/8 to 1/4 teaspoon cayenne pepper
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3/4 cup shredded reduced-fat cheddar cheese
Directions
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1.
Place bulgur in a large bowl; stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain and squeeze dry.
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2.
In a large saucepan, saute green peppers and onion in oil until tender. Stir in the bulgur, tomato juice, beans, tomatoes, tomato sauce, water, chili powder, garlic, cumin and cayenne. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until heated through. Sprinkle with cheese.
Nutrition Facts
1 cup: 195 calories, 3g fat (1g saturated fat), 5mg cholesterol, 657mg sodium, 33g carbohydrate (0 sugars, 7g fiber), 11g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat.
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