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Half-Hour Chili

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Submitted by carriek38

YIELD

4 servings

PREP

15 min

COOK

30 min

READY

45 min

Ingredients

1 15
TABLESPOON ML VEGETABLE OIL
3 3
EACH EACH ONIONS
chopped
1 1
EACH EACH CARROTS
chopped
1 15
TABLESPOON ML JALAPEÑO PEPPER
minced
2 2
CLOVES CLOVES GARLIC
minced *
3 15
TEASPOONS ML CHILI POWDER
1 5
TEASPOON ML CUMIN
ground
28 28
OZ OZ TOMATOES
chopped *
14 404.6
OUNCES ML/G TOMATOES
chopped
1 5
TEASPOON ML BROWN SUGAR
30 867
OUNCES ML/G RED KIDNEY BEANS
79
CUP ML CRACKED WHEAT (BULGUR)
fine or medium grain
½ 118
79
¼ 59
CUP ML CILANTRO
or parsely, chopped

Directions

In a Dutch oven or a large saucepan, heat oil over medium heat.

Add onions, carrots, jalapenos, garlic, chili powder and cumin.

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

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

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

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

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

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 473g (16.7 oz)
Amount per Serving
Calories 355 13% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 877mg 37%
Total Carbohydrate 21g 21%
Dietary Fiber 21g 84%
Sugars g
Protein 36g
Vitamin A 76% Vitamin C 38%
Calcium 17% Iron 25%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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