EatingWell


3
2
What's This?
Serving size 6
Prep Time
Total Time

Ingredients

1 Tbsp canola oil3 medium onion, chopped1 carrot, chopped1 Tbsp finely chopped jalapeño pepper2 clove garlic, finely chopped2 Tbsp chili powder1 tsp ground cumin1 28-ounce can plus one 14-ounce can whole tomato, chopped, with juices1 tsp brown sugar¼ tsp salt30 oz red kidney beans, rinsed⅓ cup bulgur (see Note)½ cup nonfat plain yogurt for garnish⅓ cup chopped scallions for garnish¼ cup chopped fresh cilantro for garnish

Directions

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.

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 6 Total

  • Calories 217 5%
  • Calories from fat 27 29%
  • Total Fat 3gm 13%
  • Sodium 697mg 52%
  • Total Carbohydrates 40gm
  • Fiber 13gm
  • Protein 10gm
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Healthy, High Fiber, Low Fat, Vegetarian, Bean & Legume, Yogurt, Tomato, Southwestern, 30 Minute, Super Bowl

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