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.

Half-Hour Vegetarian Chili

1 tablespoon canola oil

3 medium onions, chopped

1 carrot, chopped

1 tablespoon finely chopped jalapeno pepper

2 cloves garlic, finely chopped

1 to 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

1/2 cup nonfat plain yogurt for garnish

1/3 cup chopped scallions for garnish

1/4 cup chopped fresh cilantro for garnish

Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeno, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.

Add tomatoes with their juices, 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.

Garnish with yogurt, scallions and cilantro, if desired. Makes 6 servings.

Recipe notes: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that — cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains.

Per serving: 217 calories; 3 g fat (0 g saturated fat; 12 percent calories from fat); 40 g carbohydrates; 1 g sugar; 0 mg cholesterol; 697 mg sodium; 10 g protein; 13 g fiber.

Read or Share this story: