Bean & Bulgur Chili

  Lunch

Come in from the cold to a piping hot bowl of this zesty bulgur and bean chili. The bulgur adds great texture and heartiness, so you won't miss the meat.

Bean & Bulgur Chili

Average Rating: 4.333333

TOTAL TIME: Prep: 25 min. Cook: 40 min.
YIELD: 10 servings (3-1/2 quarts).

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
  • Optional: Sour cream, fresh corn, chopped red onion and sliced jalapeno peppers

Instructions

  • 1. 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.
  • 2. Stir in the tomatoes, beans, broth and tomato paste. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.
  • 3. Meanwhile, cook bulgur according to package directions. Stir into chili; heat through. Garnish each serving with desired toppings.

Nutrition Facts

1-1/3 cups (calculated without sour cream): 240 calories, 3g fat (0 saturated fat), 0 cholesterol, 578mg sodium, 45g carbohydrate (9g sugars, 12g fiber), 11g protein.
Diabetic Exchanges:
2 starch, 2 vegetable, 1 lean meat.

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