When your meat-loving guests taste this chili, they’ll be amazed that a meatless dish can be so hearty.
Recipe information
Yield
serves 4, 1 1/2 cups per serving
Ingredients
Preparation
Step 1
In a medium saucepan, bring the juice to a boil over high heat. Add the bulgur, stirring several times. Remove from the stovetop. Set aside.
Step 2
Lightly spray a Dutch oven with cooking spray. Heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for about 3 minutes, or until the onion is soft and the garlic is aromatic, stirring occasionally.
Step 3
Stir in the remaining ingredients. Increase the heat to high and bring to a boil. Stir in the bulgur mixture. Return to a boil. Reduce the heat and simmer for 10 to 20 minutes (the longer simmering time lets the flavors blend more).
Cook’s Tip on Bulgur
Step 4
Bulgur is made of wheat berries that have been cooked and drained. It makes a good substitute for ground beef in many recipes. Bulgur soaks up liquid, so add more water for a soupier chili or when reheating leftovers.
nutrition information
Step 5
(Per Serving)
Step 6
Calories: 367
Step 7
Total Fat: 8.0g
Step 8
Saturated: 1.0g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 1.0g
Step 11
Monounsaturated: 5.0g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 229mg
Step 14
Carbohydrates: 59g
Step 15
Fiber: 19g
Step 16
Sugars: 7g
Step 17
Protein: 16g
Step 18
Dietary Exchanges
Step 19
3 1/2 Starch
Step 20
2 Vegetable
Step 21
1 Lean Meat
