Half-Hour Chili
Yield
4 servingsPrep
15 minCook
30 minReady
45 minLow in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | tablespoon |
vegetable oil
|
|
| 3 | each |
onions
chopped |
|
| 1 | each |
carrots
chopped |
|
| 1 | tablespoon |
jalapeño pepper
minced |
|
| 2 | Cloves |
garlic
minced |
*
|
| 3 | teaspoons |
chili powder
|
|
| 1 | teaspoon |
cumin
ground |
|
| 28 | oz |
tomatoes
chopped |
*
|
| 14 | ounces |
tomatoes
chopped |
|
| 1 | teaspoon |
brown sugar
|
|
| 30 | ounces |
red kidney beans
|
|
| ⅓ | cup |
cracked wheat (bulgur)
fine or medium grain |
|
| ½ | cup |
yogurt, low-fat
|
|
| ⅓ | cup |
scallions, spring or green onions
chopped |
|
| ¼ | cup |
cilantro
or parsely, chopped |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 15 | ml |
vegetable oil
|
|
| 3 | each |
onions
chopped |
|
| 1 | each |
carrots
chopped |
|
| 15 | ml |
jalapeño pepper
minced |
|
| 2 | Cloves |
garlic
minced |
*
|
| 15 | ml |
chili powder
|
|
| 5 | ml |
cumin
ground |
|
| 28 | oz |
tomatoes
chopped |
*
|
| 404.6 | ml/g |
tomatoes
chopped |
|
| 5 | ml |
brown sugar
|
|
| 867 | ml/g |
red kidney beans
|
|
| 79 | ml |
cracked wheat (bulgur)
fine or medium grain |
|
| 118 | ml |
yogurt, low-fat
|
|
| 79 | ml |
scallions, spring or green onions
chopped |
|
| 59 | 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.
