Cracked wheat chili
Nutrition Facts
Serving Size 1 1/2 cups
Calories 158
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 0 g | |
| Total fat | 2 g | |
| Sodium | 492 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 9 g | |
| Protein | 7 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
The bulgur wheat in this chili adds a lot of fiber, and it looks like ground beef. As a result, this healthy vegetarian chili looks like traditional chili.
Ingredients
(Serves 12)- 2 teaspoons olive oil
- 2 cups chopped onion
- 1 cup chopped green bell pepper
- 1 cup chopped red bell pepper
- 6 cloves minced garlic
- 4 cups water
- 1 1/2 cups dry bulgur wheat
- 1 can (15 ounces) kidney beans, drained
- 1 can (15 ounces) black beans, drained
- 1 can (14 1/2 ounces) diced tomatoes
- 1 1/2 tablespoons chili powder
- 1 tablespoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon kosher salt
- 1/2 teaspoon cayenne pepper
Directions
In a medium soup pot, heat oil on medium-high heat. Add the onion, bell peppers and garlic. Saute for about 5 minutes, stirring frequently. Add the water, bulgur, kidney beans, black beans, tomatoes, chili powder, oregano, cumin, garlic powder, onion powder, salt and cayenne pepper. Bring to a boil, stirring frequently. Boil for about 10 minutes. Reduce heat and simmer, uncovered, for about 10 minutes until the mixture thickens slightly as the water is absorbed into the bulgur.