Ingredients
| Quantity | Ingredients |
|---|---|
| 1/2 cup | bulgur (cracked wheat) |
| 1 tbsp | olive oil |
| 1 | large onion, cut into 1/2-inch cubes |
| 3 | cloves garlic, minced |
| 2 | red bell peppers, cut into 1/2-inch squares |
| 1 | small butternut squash (1 pound), peeled, seeded and cut into 1/2-inch cubes |
| 1 tbsp | chili powder |
| 1 tsp | ground cumin |
| 1 tsp | cinnamon |
| 1/2 tsp | salt |
| 1 | can (19-ounces) chick-peas, rinsed and drained |
| 1 | can (14-1/2-ounces) no-salt-added stewed tomatoes, chopped with their juices |
| 1/4 cup | reduced-fat sour cream, optional |
Directions
In a small bowl, combine bulghur and 1 cup boiling water. Set aside to soak while you prepare the rest of the chili.
In a Dutch oven or large saucepan, heat oil over medium heat. Add onion and garlic and cook 7 minutes until onion is tender. Add peppers and cook 5 minutes stirring frequently, until peppers are crisp-tender. Add butternut squash and cook 4 minutes stirring frequently until squash begins to soften.
Add chili powder, cumin, cinnamon, and salt, stirring to combine. Add chickpeas, tomatoes and their juice and bring to a boil. Drain bulghur and add to the pan. Reduce to a simmer, cover, and cook 7 minutes until squash is tender, chili is slightly thickened and flavors are blended. Serve with sour cream if you like.
Nutritional Information
Per serving: 495 calories, 9g total fat, 1.1g saturated fat, 3.7g monounsaturated fat, 2.8g polyunsaturated fat, 25.2g dietary fiber, 20g protein, 89g carbohydrate, 0mg cholesterol, 498mg sodium.
Good source of: beta-carotene, copper, fiber, folate, iron, magnesium, potassium, thiamin, vitamin B6, vitamin C.
Source: www.wholehealthmd.com