be_ixf;ym_202109 d_26; ct_50

Cracked wheat chili

Nutrition Facts

Serving Size 1 1/2 cups
Calories 158

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat 0 g
Total fat 2 g
Sodium 492 mg
Cholesterol 0 mg
Dietary fiber 9 g
Protein 7 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

The bulgur wheat in this chili adds a lot of fiber, and it looks like ground beef. As a result, this healthy vegetarian chili looks like traditional chili.

Ingredients

(Serves 12)
  • 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.

Last Updated: May 21st, 2016