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Half-Hour Chili

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Recipe

 

Yield

4 servings

Prep

15 min

Cook

30 min

Ready

45 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 tablespoon vegetable oil
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3 each onions
chopped
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1 each carrots
chopped
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1 tablespoon jalapeño pepper
minced
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2 Cloves garlic
minced
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3 teaspoons chili powder
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1 teaspoon cumin
ground
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28 oz tomatoes
chopped
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14 ounces tomatoes
chopped
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1 teaspoon brown sugar
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30 ounces red kidney beans
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cup cracked wheat (bulgur)
fine or medium grain
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½ cup yogurt, low-fat
cup scallions, spring or green onions
chopped
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¼ cup cilantro
or parsely, chopped
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Ingredients

Amount Measure Ingredient Features
15 ml vegetable oil
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3 each onions
chopped
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1 each carrots
chopped
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15 ml jalapeño pepper
minced
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2 Cloves garlic
minced
* Camera
15 ml chili powder
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5 ml cumin
ground
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28 oz tomatoes
chopped
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404.6 ml/g tomatoes
chopped
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5 ml brown sugar
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867 ml/g red kidney beans
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79 ml cracked wheat (bulgur)
fine or medium grain
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118 ml yogurt, low-fat
79 ml scallions, spring or green onions
chopped
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59 ml cilantro
or parsely, chopped
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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

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Nutrition Facts

Serving Size 473g (16.7 oz)
Amount per Serving
Calories 35513% 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?
 

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