Cracked wheat chili
November, 20th, 2024
Dieitician Tip
Bulgur wheat adds fiber, and it tends to look like ground beef. As a result, this healthy vegetarian chili looks a lot 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.
