Bean & Bulgur Chili Recipe
Come in from the cold to a steaming bowl of this zesty three-bean chili. The bulgur adds great texture and heartiness, so you won't miss the meat.—Tari Ambler, Shorewood, Illinois
This recipe is:
Diabetic Friendly
10 Servings
Prep: 25 min.
Cook: 40 min.
Ingredients
2 large onions, chopped
2 celery ribs, chopped
1 large green pepper, chopped
4 teaspoons olive oil
4 garlic cloves, minced
1 large carrot, shredded
2 tablespoons chili powder
1 teaspoon dried oregano
1/2 teaspoon coarsely ground pepper
1/2 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1/8 teaspoon ground allspice
2 cans (14-1/2 ounces each) no-salt-added diced tomatoes, undrained
1 can (14-1/2 ounces) fire-roasted diced tomatoes, undrained
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) vegetable broth
1/3 cup tomato paste
1 cup bulgur
Reduced-fat sour cream, optional
Directions
In a Dutch oven over medium heat, cook the onions, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in carrot and seasonings; cook and stir 1 minute longer.
Stir in the tomatoes, beans, broth and tomato paste. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.
Meanwhile, cook bulgur according to package directions. Stir into chili; heat through. Garnish each serving with sour cream if desired. Yield: 10 servings (3-1/2 quarts).
Nutrition Facts: 1-1/3 cups (calculated without sour cream) equals 240 calories, 3 g fat (trace saturated fat), 0 cholesterol, 578 mg sodium, 45 g carbohydrate, 12 g fiber, 11 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat.
Originally published as Bean & Bulgur Chili in Country Woman October/November 2010, p41
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
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