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Vegetarian Chili

When it’s time to put logs in the fireplace, it’s also time to fire up a big pot of this chili, flavored with lots of cumin and brightened with lemon juice.

Ingredients

Serves 7; 1 1/2 cups per serving

Cooking spray
2 teaspoons canola or corn oil
2 large onions, chopped
2 medium green bell peppers, chopped
2 medium garlic cloves, minced
2 cups water
1 cup uncooked bulgur
1 cup no-salt-added canned diced tomatoes, undrained
2 tablespoons ground cumin
1 1/2 tablespoons Chili Powder (page 277) or no-salt-added chili powder, or to taste
1 tablespoon fresh lemon juice
1/2 teaspoon pepper
1/4 teaspoon cayenne
2 15.5-ounce cans no-salt-added kidney beans, rinsed and drained

  1. Step 1

    Lightly spray a large saucepan with cooking spray. Put the oil in the pan, swirling to coat the bottom. Cook the onions, bell peppers, and garlic over medium-high heat for 8 to 10 minutes, or until the bell peppers are soft, stirring frequently. Reduce the heat if necessary to prevent burning.

    Step 2

    Stir in the remaining ingredients except the beans. Reduce the heat and simmer, covered, for 45 minutes to 1 hour, or until the bulgur is done.

    Step 3

    Stir in the beans. Simmer, uncovered, for 10 minutes.

  2. Nutrition information

    Step 4

    (Per serving)

    Step 5

    Calories: 237

    Step 6

    Total fat: 2.5g

    Step 7

    Saturated: 0.0g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 0.5g

    Step 10

    Monounsaturated: 1.0g

    Step 11

    Cholesterol: 0mg

    Step 12

    Sodium: 21mg

    Step 13

    Carbohydrates: 46g

    Step 14

    Fiber: 11g

    Step 15

    Sugars: 8g

    Step 16

    Protein: 12g

    Step 17

    Calcium: 121mg

    Step 18

    Potassium: 813mg

  3. Dietary Exchanges

    Step 19

    2 1/2 starch

    Step 20

    2 vegetable

    Step 21

    1/2 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition