Spicy Garden Chili

This is best made the day of the party. It thickens over time because the bulgur absorbs some of the liquid. If the chili gets too thick, reheat over medium heat, adding water for desired consistency.

Yield: 9 servings (serving size: 1 cup chili, 1 tablespoon monterey jack cheese, 1 tablespoon cheddar cheese and 1 tablespoon sour cream)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 267
  • Calories from fat: 29%
  • Fat: 8.6g
  • Saturated fat: 3.7g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.2g
  • Protein: 13.4g
  • Carbohydrate: 38.2g
  • Fiber: 7g
  • Cholesterol: 16mg
  • Iron: 3.9mg
  • Sodium: 520mg
  • Calcium: 206mg

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 cups chopped onion
  • 1 cup chopped green bell pepper
  • 1 cup chopped mushrooms
  • 3 tablespoons minced seeded jalapeño pepper
  • 2 tablespoons chili powder
  • 2 tablespoons chopped fresh oregano
  • 1 teaspoon ground cumin
  • 2 cups water
  • 1/2 cup uncooked bulgur or cracked wheat
  • 2 (14.5-ounce) cans diced tomatoes, undrained
  • 1 (10 3/4-ounce) can tomato purée
  • 1 cup frozen whole-kernel corn
  • 1 (16-ounce) can cannellini beans or other white beans, drained
  • 1 (16-ounce) can red beans, drained
  • 9 tablespoons (2 1/4 ounces) shredded Monterey Jack cheese with jalapeño peppers
  • 9 tablespoons (2 1/4 ounces) shredded reduced-fat sharp cheddar cheese
  • 9 tablespoons low-fat sour cream

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and next 6 ingredients (onion through cumin); sauté 3 minutes. Stir in water, bulgur, tomatoes, and tomato purée; bring to a boil. Reduce heat; simmer 30 minutes or until tender. Stir in corn and beans; cook 5 minutes. Ladle chili into each of 9 bowls; top with cheeses and sour cream.
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