Vegetarian Chili with Bulgur

Chili, Casseroles and Stews.
The texture of the bulghur gives the impression that there's meat in this dish. If butternut squash is not available, substitute cubed sweet potato.

Vegetarian Chili with Bulgur


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


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.