- By Dana Sparks
Making Mayo’s Recipes: Cracked wheat chili
Try this quick, zesty vegetarian chili packed with bell peppers, bulgur wheat, beans, tomatoes and spices. The bulgur wheat looks like ground beef and adds a lot of fiber. As a result, this healthy vegetarian chili looks a lot like traditional chili.
Each week, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
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CRACKED WHEAT CHILI
2 teaspoons olive oil
2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
6 cloves minced garlic
4 cups water
1½ cups dry bulgur wheat
1 can (15 ounces) kidney beans, drained
1 can (15 ounces) black beans, drained
1 can (14½ ounces) diced tomatoes
1½ tablespoons chili powder
1 tablespoon dried oregano
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon kosher salt
½ teaspoon cayenne pepper
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 information per 1½ cups: 158 calories; 2 g total fat; 0 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 0 mg cholesterol; 492 mg sodium; 30 g total carbohydrate; 9 g dietary fiber; 3 g total sugars; 7 g protein.