By Mayo Clinic Staff

Dietitian's tip:

Bulgur wheat adds fiber, and it tends to look like ground beef. As a result, this healthy vegetarian chili looks a lot like traditional chili.

Number of servings

Serves 12
  1. Diabetes meal plan
  2. Weight management
  3. Low-fat
  4. Plant-based
  5. Meatless
  6. Healthy-carb
  7. High-fiber

Ingredients

  1. 2 teaspoons olive oil
  2. 2 cups chopped onion
  3. 1 cup chopped green bell pepper
  4. 1 cup chopped red bell pepper
  5. 6 cloves minced garlic
  6. 4 cups water
  7. 1 1/2 cups dry bulgur wheat
  8. 1 can (15 ounces) kidney beans, drained
  9. 1 can (15 ounces) black beans, drained
  10. 1 can (14 1/2 ounces) diced tomatoes
  11. 1 1/2 tablespoons chili powder
  12. 1 tablespoon dried oregano
  13. 1 teaspoon ground cumin
  14. 1 teaspoon garlic powder
  15. 1 teaspoon onion powder
  16. 1 teaspoon kosher salt
  17. 1/2 teaspoon cayenne pepper

Directions

In a medium soup pot, heat oil on medium-high heat. Add the onion, bell peppers and garlic. Saute for about 5 minutes, stirring frequently. Add the water, bulgur, kidney beans, black beans, tomatoes, chili powder, oregano, cumin, garlic powder, onion powder, salt and cayenne pepper. Bring to a boil, stirring frequently. Boil for about 10 minutes. Reduce heat and simmer, uncovered, for about 10 minutes until the mixture thickens slightly as the water is absorbed into the bulgur.

Nutritional analysis per serving

Serving size: 1 1/2 cups

  • Calories 158
  • Total fat 2 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 0 mg
  • Sodium 492 mg
  • Total carbohydrate 30 g
  • Dietary fiber 9 g
  • Total sugars 3 g
  • Protein 7 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

May 21, 2016