Lamb & White Bean Chili
From EatingWell: September/October 2013
In this healthy lamb and white bean chili recipe, the addition of eggplant makes this chili velvety and creamy, while the cinnamon and allspice make the house smell amazing while the chili is cooking. To keep the saturated fat low, we use one pound of ground lamb and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you’re in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.
- 3 tablespoons extra-virgin olive oil or canola oil
- 1 pound lean ground lamb (see Tip)
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 small eggplant (about 1 pound), diced (4 cups)
- 1/2 cup bulgur
- 3 tablespoons chili powder
- 2 tablespoons paprika
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground allspice
- 1 teaspoon salt
- 1 14-ounce can no-salt-added diced tomatoes
- 2 15-ounce cans no-salt-added small white beans, rinsed
- 4 cups water
- Heat oil in a Dutch oven over medium-high heat. Add ground lamb, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
- Add eggplant, and cook, stirring occasionally, until the eggplant is starting to soften, 5 to 7 minutes.
- Add bulgur, chili powder, paprika, cumin, cinnamon, allspice and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
- Stir in tomatoes and beans.
- Add water and bring to a boil. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
- It’s not always easy to find lean lamb, but it’s easy to grind your own in a food processor. Choose a lean cut, such as leg or loin, trim any excess fat and cut into 3/4-inch pieces. Pulse in a food processor until uniformly ground, being careful not to overprocess. Or ask your butcher to grind a lean cut for you.
Per serving: 364 calories; 14 g fat (3 g sat, 8 g mono); 43 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 24 g protein; 14 g fiber; 551 mg sodium; 945 mg potassium.
Nutrition Bonus: Vitamin A (49% daily value), Magnesium (31% dv), Iron (29% dv), Zinc (28% dv), Potassium (27% dv), Vitamin C (17% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 1/2 fat
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- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- More than 1 hour
- Preparation/ Technique
- Super Bowl
- September/October 2013