Half-Hour Chili

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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
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 30 minutes (15 minutes prep)

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

Directions
  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.

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.


Nutritional Facts

Servings
6
Serving Size
about 1 1/3 cups
Calories
217
Carbohydrates
40 g
Fat
3 g
Saturated Fat
0 g
Protein
10 g
Cholesterol
0 mg
Dietary Fiber
13 g
Potassium
854 mg
Sodium
697 mg
Yield
6 servings
about 1 1/3 cups each
Exchanges
2 starch
1 vegetable
1 lean meat
Vitamin A
49% daily value
Vitamin C
43% dv
Potassium
25% dv
Folate and Iron
24% dv
Magnesium
20% dv

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