Half-Hour Chili Makes: 6 servings, about 11/3 cups each Active time: 15 minutes Total: 30 minutes Heart Health Diabetes Weight Loss Gluten Free This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.
1 tablespoon canola oil 3 medium onions, chopped 1 carrot, chopped 1 tablespoon finely chopped jalapeño pepper 2 cloves garlic, finely chopped 1-2 tablespoons chili powder 1 teaspoon ground cumin 1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices 1 teaspoon brown sugar 1/4 teaspoon salt 2 15-ounce cans red kidney beans, rinsed 1/3 cup bulgur (see Tip) 1/2 cup nonfat plain yogurt for garnish 1/3 cup chopped scallions for garnish 1/4 cup chopped fresh cilantro for garnish 1. Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes. 2. Add tomatoes with their juices, brown sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes. 3. Garnish with yogurt, scallions and cilantro, if desired. Per serving: 217 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 40 g carbohydrate; 1 g added sugars; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium. Nutrition bonus: Vitamin A (48% daily value), Vitamin C (44% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv). Carbohydrate Servings: 2 Exchanges: 2 starch, 1 vegetable, 1 lean meat
