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Ingredients Jump to Instructions ↓

  1. 5 1/2 cups water

  2. 3/4 cup bulgur wheat

  3. 2 tsp olive oil

  4. 1 cup each chopped onion and red pepper

  5. 2 Tbsp salt-free chili powder

  6. 2 tsp each minced garlic and ground cumin

  7. 1 can (28 oz) crushed tomatoes

  8. 1 can (15 oz) 100% pure pumpkin

  9. 1 medium zucchini, diced

  10. 1 cup frozen corn

  11. 1 can (15 1/2 oz) low-sodium black beans, rinsed

  12. 1/2 cup chopped cilantro Accompaniments: reduced-fat Cheddar, reduced-fat sour cream

Instructions Jump to Ingredients ↑

  1. Put 3 cups of the water and the bulgur in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 15 minutes.

  2. Meanwhile, heat oil in a large nonstick skillet. Add onion and pepper; sauté 5 minutes. Add chili powder, garlic and cumin; sauté until fragrant.

  3. Add remaining 21∕2 cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat. Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender.

  4. Stir in beans and bulgur; heat through. Remove from heat and stir in cilantro.

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