Vegetarian Chili
Recipe: #4896
March 13, 2012
"You may omit the bulgur and add meat if you like (1lb). I have not made this with meat, as we prefer it without. Brown meat, breaking up with fork until browned, pour off any fat and continue with recipe. The combination of bulgur or cracked wheat with beans is a complete protein...with out the cholesterol and fat."
Ingredients
Nutritional
- Serving Size: 1 (562.3 g)
- Calories 560.9
- Total Fat - 7.7 g
- Saturated Fat - 1.1 g
- Cholesterol - 0 mg
- Sodium - 133.4 mg
- Total Carbohydrate - 98.2 g
- Dietary Fiber - 36.3 g
- Sugars - 11.7 g
- Protein - 31.2 g
- Calcium - 228.2 mg
- Iron - 11 mg
- Vitamin C - 71.9 mg
- Thiamin - 0.7 mg
Step by Step Method
Step 1
Pour about 2 cups boiling water over the bulgur or cracked wheat; let stand for 15 minutes, then drain.
Step 2
Heat 2 tbsp oil in large saucepan; add onions, garlic, celery, carrots, and red or green pepper if using.
Step 3
Cook for 3 - 5 minutes or until onions are tender.
Step 4
Add tomatoes, kidney beans, 1 1/2 cups bulgur, chili powder, lemon juice, cumin and hot pepper flakes.
Step 5
Cover and simmer for 10 minutes or until vegetables are tender.
Step 6
Add water, tomato juice or vegetable cocktail of too thick.
Step 7
Taste and adjust seasoning if necessary; garnish with chopped cilantro.
Tips
No special items needed.