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20 minute dinner recipes

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Half-Hour Chili

http://www.eatingwell.com/recipes/half_hour_chili.html

From EatingWell:  EatingWell Fast & Flavorful Meatless Meals (2011)

This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.

6 servings, about 1 1/3 cups each | Active Time: 15 minutes | Total Time: 30 minutes

Ingredients

Preparation

  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.

Nutrition

Per serving : 217 Calories; 3 g Fat; 0 g Sat; 2 g Mono; 0 mg Cholesterol; 40 g Carbohydrates; 10 g Protein; 13 g Fiber; 697 mg Sodium; 854 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1 lean meat

Tips & Notes