Vegetarian Chili

Bulgur is a cracked wheat kernel with a subtle nutty flavour. When combined with kidney beans, it thickens this colourful chili and is a source of complete protein.

Preparation Time:

Cooking Time:

Servings: 6

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Ingredients

  • 1 tbsp (15 mL) vegetable oil
  • 2 Ontario Organic Onions, chopped
  • 1 sweet green pepper, chopped
  • 2 cloves Ontario Organic Garlic, minced
  • 3 medium Ontario Organic Potatoes, peeled and cubed
  • 2 cups (500 mL) peeled and cubed Ontario Organic Butternut Squash (about half a medium squash)
  • 2 tbsp (25 mL) chili powder
  • 1 tsp (5 mL) ground cumin
  • 1/2 tsp (2 mL) each salt and red pepper flakes
  • 1/4 tsp (1 mL) pepper
  • 1 can (28 oz/796 mL) Ontario Organic Stewed Tomatoes
  • 1/2 cup (125 mL) vegetable broth or water
  • 1/4 cup (50 mL) bulgur
  • 1 can (19 oz/540 mL) red kidney beans, drained and rinsed

Instructions

In large saucepan or Dutch oven, heat oil over medium-high heat. Add onions, green pepper and garlic; cook until slightly softened, about 4 minutes. Add potatoes and squash. Sprinkle with chili powder, cumin, salt, red pepper flakes and pepper; stir and cook for 30 seconds.

Stir in tomatoes, broth and bulgur; bring to boil. Reduce heat and simmer until potatoes and squash are tender, about 30 to 40 minutes, stirring occasionally. Stir in kidney beans and cook just until heated through.

Nutritional information

When recipe serves 6:

  • Protein: 10.0 grams
  • Fat: 3.0 grams
  • Carbohydrates: 51.0 grams
  • Calories: 271
  • Fibre: 5.0 grams