|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||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|
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.
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.