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Half-Hour Chili

:  EatingWell Fast & Flavorful Meatless Meals (2011)

Your rating: None Average: 3.8 (30 votes)

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.


Half-Hour Chili Recipe

Makes: 6 servings, about 1 1/3 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil
  • 3 medium onions, chopped
  • 1 carrot, chopped
  • 1 tablespoon finely chopped jalapeño pepper
  • 2 cloves garlic, finely chopped
  • 1-2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
  • 1 teaspoon brown sugar
  • 1/4 teaspoon salt
  • 2 15-ounce cans red kidney beans, rinsed
  • 1/3 cup bulgur (see Note)
  • 1/2 cup nonfat plain yogurt for garnish
  • 1/3 cup chopped scallions for garnish
  • 1/4 cup chopped fresh cilantro for garnish

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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.

Tips & Notes

  • 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.

Nutrition

Per serving: 217 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 40 g carbohydrates; 1 g added sugars; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium.

Nutrition Bonus: Vitamin A (49% daily value), Vitamin C (43% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 lean meat


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Recipe Categories

Health & Diet Considerations
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Diabetes appropriate
Low calorie
Low cholesterol
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
6
Main Ingredient
Beans/Legumes
Vegetarian, other
Preparation/ Technique
Braise/Stew
Meal/Course
Dinner

Style/Theme
Quick (total 30 min. or less)
Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Publication
EatingWell Fast & Flavorful Meatless Meals (2011)
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