Vegetarian Chili

Preparation

1. 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).

2. 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.

3. 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