Half Hour Chili
Yield
4 servingsPrep
10 minCook
20 minReady
30 minLow Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Low Sodium
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | tablespoons |
vegetable stock
|
|
| 3 | each |
onions
chopped |
|
| 1 | each |
carrots
chopped |
|
| 1 | tablespoon |
jalapeño pepper
minced, (fresh or canned) |
|
| 2 | cloves |
garlic
minced |
|
| 3 | teaspoons |
chili powder
|
|
| 1 | teaspoon |
cumin
ground |
|
| 1 | can |
tomatoes
chopped with their juice |
*
|
| 1 | can |
tomatoes
chopped with their juice |
*
|
| 1 | teaspoon |
brown sugar
|
|
| 1 | can |
red kidney beans
drained and rinsed |
*
|
| ⅓ | cup |
cracked wheat (bulgur)
fine or medium grain |
|
| ½ | cup |
yogurt
plain, non fat |
|
| ⅓ | cup |
scallions, spring or green onions
chopped |
|
| ¼ | cup |
cilantro
fresh, or parsley |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 6E+1 | ml |
vegetable stock
|
|
| 3 | each |
onions
chopped |
|
| 1 | each |
carrots
chopped |
|
| 15 | ml |
jalapeño pepper
minced, (fresh or canned) |
|
| 2 | cloves |
garlic
minced |
|
| 15 | ml |
chili powder
|
|
| 5 | ml |
cumin
ground |
|
| 1 | can |
tomatoes
chopped with their juice |
*
|
| 1 | can |
tomatoes
chopped with their juice |
*
|
| 5 | ml |
brown sugar
|
|
| 1 | can |
red kidney beans
drained and rinsed |
*
|
| 79 | ml |
cracked wheat (bulgur)
fine or medium grain |
|
| 118 | ml |
yogurt
plain, non fat |
|
| 79 | ml |
scallions, spring or green onions
chopped |
|
| 59 | 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.
