Farmer's Chili
Yield
4 servingsPrep
10 minCook
50 minReady
60 minLow Cholesterol, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | tablespoon |
vegetable oil
|
|
| 1 | can |
beef stock
|
*
|
| 4 | cloves |
garlic
peeled and minced |
|
| 1 ½ | cups |
water
|
|
| 1 | large |
spanish onions
|
|
| 2 | tablespoons |
brown sugar
|
|
| 2 | medium |
carrots
chopped |
|
| 2 | tablespoons |
chili powder
|
|
| 1 | medium |
zucchini
chopped |
|
| 2 | teaspoons |
cumin
ground |
|
| 1 | can |
red kidney beans
|
*
|
| 1 | teaspoon |
oregano
dried |
|
| 1 | x |
beans
drained, rinsed |
*
|
| 1 | teaspoon |
salt
|
|
| ½ | cup |
cracked wheat (bulgur)
|
|
| 1 | can |
tomatoes
whole |
*
|
| ½ | cup |
corn
fresh or frozen |
|
| 1 | x |
sour cream
light |
*
|
| 1 | can |
tomato paste
|
|
| 1 | x |
cilantro
thin slice |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 15 | ml |
vegetable oil
|
|
| 1 | can |
beef stock
|
*
|
| 4 | cloves |
garlic
peeled and minced |
|
| 355 | ml |
water
|
|
| 1 | large |
spanish onions
|
|
| 3E+1 | ml |
brown sugar
|
|
| 2 | medium |
carrots
chopped |
|
| 3E+1 | ml |
chili powder
|
|
| 1 | medium |
zucchini
chopped |
|
| 1E+1 | ml |
cumin
ground |
|
| 1 | can |
red kidney beans
|
*
|
| 5 | ml |
oregano
dried |
|
| 1 | x |
beans
drained, rinsed |
*
|
| 5 | ml |
salt
|
|
| 118 | ml |
cracked wheat (bulgur)
|
|
| 1 | can |
tomatoes
whole |
*
|
| 118 | ml |
corn
fresh or frozen |
|
| 1 | x |
sour cream
light |
*
|
| 1 | can |
tomato paste
|
|
| 1 | x |
cilantro
thin slice |
*
|
Directions
- Heat oil in 3-quart non-aluminum saucepan over medium-high Add garlic, onion, carrots and ½ cup of the zucchini. Cook, stirring often, until onion is softened, about 4 minutes. Add kidney beans, tomatoes and their liquid, tomato paste, beef broth, 1½ cups water, brown sugar, chili powder, cumin, oregano and salt. Stir until combined. Simmer, covered, stirring occasionally, 40 minutes.
- Add remaining zucchini, bulgur wheat and corn kernels. Simmer 10 minutes more. Add remaining ½ cup water as necessary. Taste and adjust seasoning. Serve hot. Pass light sour cream or low-fat yogurt, sliced green onions and cilantro leaves separately. Note: This is a highly flavorful, crunchy and substantial chili. As with most chilis, it's best made at least a day ahead so the flavors fully develop. Can be made up to 3 days ahead and refrigerated or frozen as long as 3 months. Reheat gently, adjusting water and seasoning as needed.
