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Meatless & Vegetarian pg 3 >  Vegetable Chili

 

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VEGETABLE CHILI

A healthful, affordable meal.

30 minutes
Serves: 5

 

INGREDIENTS

    1 Tbsp vegetable oil
    1/4 cup fresh green peppers, diced
    1/2 cup onions, diced
    1 Tbsp chili powder
    2 tsp cumin
    1/2 tsp granulated garlic
    1/4 tsp onion powder
    1½ tsp red hot sauce (optional)
    1 Tbsp brown sugar, firmly packed
    1½ cups canned crushed tomatoes
    1/4 cup canned diced tomatoes, drained, rinsed
    2 cups canned kidney beans, drained, rinsed
    1/4 cup plus 2 Tbsp bulgur wheat (No. 3 size)
    1 cup water
    1/2 cup lowfat plain yogurt
    1/2 cup plus 2 Tbsp lowfat cheddar cheese, shredded
     

DIRECTIONS

1. In a large sauce pan, heat oil over medium heat until hot.

2. Add peppers; saute over medium heat for 3 minutes until tender.

3. Add onions; saute for 2 minutes until translucent.

4. Combine chili powder, cumin, garlic, onion powder, hot sauce, brown sugar, crushed tomato, and diced tomatoes.

5. Add tomato mixture to cooked vegetables and simmer, uncovered, for 10 minutes.

6. Mix in kidney beans, bulgur wheat, water. Simmer 15 min., uncovered.

7. Blend in yogurt; stir.

8. Sprinkle 2 Tbsp of cheddar cheese over each serving
 

Nutrients per serving: 1 cup
Calories 215; Saturated Fat 0.8 g; Iron 2.7 mg; Protein 10 g; Cholesterol 1 mg; Calcium 104 mg; Carbohydrate 37 g; Vitamin A 118 RE; Sodium 636 mg; Total Fat 4.1 g; Vitamin C 24 mg; Dietary Fiber 7 g

 

USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun
www.usda.gov/
 

 

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