Cracked Wheat Chili Recipe

Serves 12

Ingredients

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

Directions

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.

Nutritional Information

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