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Half Hour Chili

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Submitted by jollyboy

YIELD

4 servings

PREP

10 min

COOK

20 min

READY

30 min

Ingredients

4 6E+1
TABLESPOONS ML VEGETABLE STOCK
3 3
EACH EACH ONIONS
chopped
1 1
EACH EACH CARROTS
chopped
1 15
TABLESPOON ML JALAPEÑO PEPPER
minced, (fresh or canned)
2 2
CLOVES CLOVES GARLIC
minced
3 15
TEASPOONS ML CHILI POWDER
1 5
TEASPOON ML CUMIN
ground
1 1
CAN CAN TOMATOES
chopped with their juice *
1 1
CAN CAN TOMATOES
chopped with their juice *
1 5
TEASPOON ML BROWN SUGAR
1 1
CAN CAN RED KIDNEY BEANS
drained and rinsed *
79
CUP ML CRACKED WHEAT (BULGUR)
fine or medium grain
½ 118
CUP ML YOGURT
plain, non fat
79
¼ 59
CUP ML CILANTRO
fresh, or parsley

Directions

In a Dutch oven or a large saucepan, heat the vegetable stock over medium heat.

Add the onions, carrot, jalapeno peppers, garlic, chili powder and cumin.

Braise, covered, for 5 to 7 minutes, or until the onions and carrots are soft.

Add the tomatoes with their juice and the sugar; cook for 5 minutes over high heat.

Stir in the beans and bulgur, and reduce heat to low.

Simmer the chili, uncovered, for 15 minutes, or until thickened.

Serve with yogurt, scallions, and cilantro or parsley on the side.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 172g (6.1 oz)
Amount per Serving
Calories 117 13% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 49mg 2%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 20%
Sugars g
Protein 9g
Vitamin A 63% Vitamin C 20%
Calcium 9% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Low Sodium
 

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