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Half-Hour Chili

  • 6servings
  • 30minutes
  • 217calories

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Source: ca.delish.comReport recipe

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Nutrition Info . . .

NutrientsLipids, Carbohydrates, Cellulose
VitaminsA, B3, H
MineralsCopper, Natrium, Chromium, Magnesium, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 tablespoon(s) canola oil

  2. 3 medium onions , chopped

  3. 1 carrot , chopped

  4. 1 tablespoon(s) finely chopped jalapeño pepper

  5. 2 clove(s) garlic , finely chopped

  6. 1 tablespoon(s) chili powder

  7. 1 teaspoon(s) ground cumin

  8. 1 can(s) (28-ounce) whole tomatoes , chopped, with juices

  9. 1 can(s) (14-ounce) whole tomatoes , chopped, with juices

  10. 1 teaspoon(s) brown sugar

  11. 1/4 teaspoon(s) salt

  12. 2 can(s) (15-ounce) red kidney beans , rinsed

  13. 1/3 cup(s) bulgur (see Tips)

  14. 1/2 cup(s) nonfat plain yogurt , for garnish

  15. 1/3 cup(s) chopped scallions , for garnish

  16. 1/4 cup(s) chopped fresh cilantro , for garnish

Instructions Jump to Ingredients ↑

  1. Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste, and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.

  2. Add tomatoes with their juices, sugar, and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.

  3. Garnish with yogurt, scallions and cilantro, if desired.

  4. Exchanges: 2 starch, 1 vegetable, 1 lean meat Carbohydrate Servings: 2 Nutrition Bonus: Vitamin A (49% daily value), Vitamin C (43% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv).

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