Nutrients per serving
- (when recipe serves 6)
- Protein: 10.0 grams
- Fat: 3.0 grams
- Carbohydrates: 51.0 grams
- Calories: 271
- Fibre: 5.0 grams
Beans
Vegetarian Chili
Bulgur is a cracked wheat kernel with a subtle nutty flavour. When combined with kidney beans, it thickens this colourful chili and is a source of complete protein.
Preparation Time:
15 minutes
Cooking Time: 45 minutes
Servings: 4 to 6
Cooking Time: 45 minutes
Servings: 4 to 6
Ingredients:
- 1 tbsp (15 mL) vegetable oil
- 2 Ontario Organic Onions, chopped
- 1 sweet green pepper, chopped
- 2 cloves Ontario Organic Garlic, minced
- 3 medium Ontario Organic Potatoes, peeled and cubed
- 2 cups (500 mL) peeled and cubed Ontario Organic Butternut Squash (about half a medium squash)
- 2 tbsp (25 mL) chili powder
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) each salt and red pepper flakes
- 1/4 tsp (1 mL) pepper
- 1 can (28 oz/796 mL) Ontario Organic Stewed Tomatoes
- 1/2 cup (125 mL) vegetable broth or water
- 1/4 cup (50 mL) bulgur
- 1 can (19 oz/540 mL) red kidney beans, drained and rinsed
Preparation:
In large saucepan or Dutch oven, heat oil over medium-high heat. Add onions, green pepper and garlic; cook until slightly softened, about 4 minutes. Add potatoes and squash. Sprinkle with chili powder, cumin, salt, red pepper flakes and pepper; stir and cook for 30 seconds.
Stir in tomatoes, broth and bulgur; bring to boil. Reduce heat and simmer until potatoes and squash are tender, about 30 to 40 minutes, stirring occasionally. Stir in kidney beans and cook just until heated through.
