Veggie Chili
Nutritional Info
- Servings Per Recipe: 20
- Amount Per Serving
- Calories: 203.6
- Total Fat: 3.8 g
- Cholesterol: 0.0 mg
- Sodium: 238.3 mg
- Total Carbs: 35.1 g
- Dietary Fiber: 9.6 g
- Protein: 11.7 g
View full nutritional breakdown of Veggie Chili calories by ingredient
Introduction
From Woman's Day May 6, 2008 From Woman's Day May 6, 2008Number of Servings: 20
Ingredients
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INGREDIENTS
5 1/2 cups water
3/4 cup bulgur wheat
2 tsp olive oil
1 cup each chopped onion and red pepper
2 Tbsp salt-free chili powder
2 tsp each minced garlic and ground cumin
1 can (28 oz) crushed tomatoes
1 can (15 oz) 100% pure pumpkin
1 medium zucchini, diced
1 cup frozen corn
1 can (15.5 oz) low-sodium black beans, rinsed
1/2 cup chopped cilantro
Accompaniments: reduced-fat Cheddar, reduced-fat sour cream
Directions
PREPARATION
1. Put 3 cups of the water and the bulgur in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 15 minutes.
2. Meanwhile, heat oil in a large nonstick skillet. Add onion and pepper; sauté 5 minutes. Add chili powder, garlic and cumin; sauté until fragrant.
3. Add remaining 2 1/2 cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat. Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender.
4. Stir in beans and bulgur; heat through. Remove from heat and stir in cilantro.
How we did it: The texture of bulgur wheat is surprisingly like that of ground beef (but without the fat and cholesterol). You won't taste the pumpkin we added, but it makes the chili smooth and creamy, and adds lots of vitamin A.
Number of Servings: 20
Recipe submitted by SparkPeople user TEENIEWEENIE.
1. Put 3 cups of the water and the bulgur in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 15 minutes.
2. Meanwhile, heat oil in a large nonstick skillet. Add onion and pepper; sauté 5 minutes. Add chili powder, garlic and cumin; sauté until fragrant.
3. Add remaining 2 1/2 cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat. Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender.
4. Stir in beans and bulgur; heat through. Remove from heat and stir in cilantro.
How we did it: The texture of bulgur wheat is surprisingly like that of ground beef (but without the fat and cholesterol). You won't taste the pumpkin we added, but it makes the chili smooth and creamy, and adds lots of vitamin A.
Number of Servings: 20
Recipe submitted by SparkPeople user TEENIEWEENIE.