Serves 12
2 teaspoons olive oil
2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
6 cloves minced garlic
4 cups water
1½ cups dry bulgur wheat
1 can (15 ounces) kidney beans, drained
1 can (15 ounces) black beans, drained
1 can (14½ ounces) diced tomatoes
1½ tablespoons chili powder
1 tablespoon dried oregano
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon kosher salt
½ teaspoon cayenne pepper
In a medium soup pot, heat oil on medium-high heat. Add the onion, bell peppers and garlic. Sauté for about 5 minutes, stirring frequently. Add the water, bulgur, kidney beans, black beans, tomatoes, chili powder, oregano, cumin, garlic powder, onion powder, salt and cayenne pepper. Bring to a boil, stirring frequently. Boil for about 10 minutes. Reduce heat and simmer, uncovered, for about 10 minutes until the mixture thickens slightly as the water is absorbed into the bulgur.
Per 1½ cups: 158 calories; 2 g total fat; 0 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 0 mg cholesterol; 492 mg sodium; 30 g total carbohydrate; 9 g dietary fiber; 3 g total sugars; 7 g protein.
Ines Beltran
Family & Consumer Sciences Agent UGA Gwinnett Extension Office
