Meals Matter

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Contributed By: toobsassie
Taste of Home Cooking School

Vegetarian chili

Ingredients

3/4 cup Bulgur

2 cups Boiling water

1 1/2 cups Finely chopped green peppers

1 Large onion, chopped

2 teaspoons Canola oil (I prefer using pecan oil)

2 cups Reduced sodium tomato juice

1 can (16 oz) kidney beans, rinsed & drained

1 can (15 oz) ranch style beans, undrained

1 can (14 1/2 oz) diced tomatoes, undrained

1 can (8 oz) tomato sauce

1 cup Water

2-3 tablespoons Chili powder

2 Garlic cloves, minced

1/2 teaspoon Ground cumin

1/8-1/4 teaspoon Cayenne peper

3/4 cup Shredded reduced fat cheddar cheese

Finely sliced sweet pepper and minced fresh cilantro, optional

Preparation

Place bulgur in a large bowl; stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain and squeeze dry.

In a large saucepan, saute green peppers and onion in oil until tender. Stir in the bulgur, tomato juice, beans, tomatoes, tomato sauce, water, chili powder, garlic, cumin and cayenne. Bring to a boil. Reduce heat; cover & simmer fro 20-25 minutes or until heated through. Garnish with cheese, finely sliced sweet peppers & minced fresh cilantro if desired.

Cook's Notes

Bulgur is a cereal food made from several different wheat species, but most often from durum wheat. The key attributes of traditional bulgur production are that the grain is parboiled, dried (usually by spreading in the sun), and the bran removed; significantly, it is processed from germinated grain, thus altering the glycemic index and nutritional values of simple wheat. Bulgur is more nutritious than rice and couscous. Bulgur has a glycemic index of 46

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