Phone

Recipes

Vegetarian Chili with Bulghur
The texture of the bulghur gives the impression that there's meat in this dish. If butternut squash is not available, substitute cubed sweet potato.
  • 1/2 cup bulgur (cracked wheat)
  • 1 tablespoon olive oil
  • 1 large onion, cut into 1/2-inch cubes
  • 3 cloves garlic, minced
  • 2 red bell peppers, cut into 1/2-inch squares
  • 1 small butternut squash (1 pound), peeled, seeded and cut into 1/2-inch cubes
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1 can (19-ounces) chick-peas, rinsed and drained
  • 1 can (14-1/2-ounces) no-salt-added stewed tomatoes, chopped with their juices
  • 1/4 cup reduced-fat sour cream, optional

1. In a small bowl, combine bulghur and 1 cup boiling water. Set aside to soak while you prepare the rest of the chili.

2. In a Dutch oven or large saucepan, heat oil over medium heat. Add onion and garlic and cook 7 minutes until onion is tender. Add peppers and cook 5 minutes stirring frequently, until peppers are crisp-tender. Add butternut squash and cook 4 minutes stirring frequently until squash begins to soften.

3. Add chili powder, cumin, cinnamon, and salt, stirring to combine. Add chickpeas, tomatoes and their juice and bring to a boil. Drain bulghur and add to the pan. Reduce to a simmer, cover, and cook 7 minutes until squash is tender, chili is slightly thickened and flavors are blended. Serve with sour cream if you like.


Nutritional Information
Per serving: 495 calories, 9g total fat, 1.1g saturated fat, 3.7g monounsaturated fat, 2.8g polyunsaturated fat, 25.2g dietary fiber, 20g protein, 89g carbohydrate, 0mg cholesterol, 498mg sodium.
Good source of: beta-carotene, copper, fiber, folate, iron, magnesium, potassium, thiamin, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45