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Healthy Recipes: Half-Hour Chili


أَثْمَر: 6 servings, about 1 1/3 cups each

الوجبات: 6

وقت الإعداد: 15 minutes

الوقت الكلي: 30 دقيقة

وصف الوصفة:

This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.

مكونات الوصفة:

  1. 1 tablespoon canola oil
  2. 3 medium onions, chopped
  3. 1 carrot, chopped
  4. 1 tablespoon finely chopped jalapeño pepper
  5. 2 cloves garlic, finely chopped
  6. 1-2 tablespoons chili powder
  7. 1 teaspoon ground cumin
  8. 1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
  9. 1 teaspoon brown sugar
  10. 1/4 ملعقة صغيرة ملح
  11. 2 15-ounce cans red kidney beans, rinsed
  12. 1/3 cup bulgur (see Note)
  13. 1/2 cup nonfat plain yogurt for garnish
  14. 1/3 cup chopped scallions for garnish
  15. 1/4 cup chopped fresh cilantro for garnish

خطوات الوصفة:

  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.

نصائح وملاحظات الوصفة:

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

وصفة التغذية:

لكل وجبة: 217 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 40 g carbohydrate; 1 g added sugars; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium

مكافأة التغذية: Vitamin A (49% daily value), Vitamin C (43% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv)

2 حصص من الكربوهيدرات

التبادلات: 2 starch, 1 vegetable, 1 lean meat

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