Bean and Bulgur Chili is great if you are on a high fiber diet or a anti-inflammatory diet. For a long time I was on a high fiber diet and this recipe introduced me to Bulgur. It is a cereal grain made from cracked wheat.
This chili is wonderful and if you have not had bulgur before please try this recipe. I originally found it my Taste of Home Healthy Cooking 2014 Annual Recipes Cookbook.
Stove Top
Recipe serves: 10
Serving size: 1 and 1/3 cup
Cook time: 40 minutes
Let's grocery shop!
I am assuming you have salt and pepper. It is not included in pantry and spices.
Pantry & Spices
-
ground allspice
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chili powder
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ground cinnamon
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ground cumin
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olive oil
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dried oregano
Grocery
-
2 onions
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1 stalk celery
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1 medium green pepper
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1 garlic bulb
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1 pound carrots
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1 can diced tomatoes 28 oz
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1 can fire roasted tomatoes
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1 can black beans 14.5 oz
-
1 can pinto beans 14.5 oz
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1 can kidney beans 14.5 oz
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1 can vegetable broth 14.5 oz
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1 can tomato paste
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1 bag bulgur
-
1 sour cream 8 oz
Let's prep!
Ingredients
Prep
Ingredients
| 2 large onions |
| 2 celery ribs |
| 1 large green pepper |
| 4 teaspoons olive oil |
| 4 garlic cloves |
| 1 large carrot |
| 2 tablespoons chili powder |
| 1 teaspoon dried oregano |
| 1 teaspoon ground pepper |
| 1 teaspoon ground cumin |
| 1/8 teaspoon ground cinnamon |
| 1/8 teaspoon ground allspice |
| 1 can diced tomatoes 28 oz |
| 1 can fire roasted diced tomatoes 14.5 oz |
| 1 can kidney beans 15 oz |
| 1 can pinto beans 15 oz |
| 1 can black beans 15 oz |
| 1 can vegetable broth 14 oz |
| 1/3 cup tomato paste |
| 1 cup bulgur |
| sour cream – topping |
Prep
- Gather all of the ingredients and measuring tools
- In a medium bowl add:
- 2 large onions chopped
- 2 celery ribs thinly sliced
- 1 green pepper chopped
- In a small prep bowl add:
- 4 garlic cloves minced
- In a small prep bowl add:
- 1 shredded carrot
- In a small prep bowl add:
- 2 tablespoons chili powder
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon ground pepper
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground allspice
- Rinse all the beans in a colander; set aside.
Let's cook!
- Complete the Prep from the Prep tab above.
- Place the Dutch oven on medium low heat with 4 teaspoons of olive oil.
- Sauté the green pepper mixture until tender.
- Add the garlic for 1 minute.
- Add the carrot and seasonings and stir for 1 minute.
- Add and stir well:
- diced tomatoes
- fire roasted tomatoes
- kidney beans
- pinto beans
- black beans
- vegetable broth
- 1/3 cup tomato paste
- Bring to a boil then reduce the heat and simmer for about 30 minutes.
- While the bean mixture is simmering cook the bulgur to package directions.
- Stir the bulgur into the chili. Enjoy!
This recipe can also be found in Weekly Dinners for 4 under $70 – Menu 3
Side Options
Side Salad
Toppings:
- Avocado
- Shredded cheese
- Sliced green onions
- Cilantro or flat leaf parsley
