When your meat-loving guests taste this chili, they’ll be amazed that a meatless dish can be so hearty.

　　

Ingredients

serves 4, 1 1/2 cups per serving

　　1 cup low-sodium mixed-vegetable juice

　　1/2 cup uncooked bulgur

　　Cooking spray

　　2 tablespoons olive oil

　　1/2 cup chopped onion

　　2 teaspoons bottled minced garlic or 4 medium garlic cloves, minced

　　2 16-ounce cans no-salt-added pinto or kidney beans, undrained

　　1 14.5-ounce can no-salt-added diced tomatoes, undrained

　　1 4-ounce can chopped green chiles, drained

　　2 tablespoons chili powder

　　1 teaspoon ground cumin

　　1 teaspoon dried oregano, crumbled

　　1/4 teaspoon cayenne

　　

Step 1

In a medium saucepan, bring the juice to a boil over high heat. Add the bulgur, stirring several times. Remove from the stovetop. Set aside.

　　

Step 2

Lightly spray a Dutch oven with cooking spray. Heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for about 3 minutes, or until the onion is soft and the garlic is aromatic, stirring occasionally.

　　

Step 3

Stir in the remaining ingredients. Increase the heat to high and bring to a boil. Stir in the bulgur mixture. Return to a boil. Reduce the heat and simmer for 10 to 20 minutes (the longer simmering time lets the flavors blend more).

　　

Cook’s Tip on Bulgur

Step 4

Bulgur is made of wheat berries that have been cooked and drained. It makes a good substitute for ground beef in many recipes. Bulgur soaks up liquid, so add more water for a soupier chili or when reheating leftovers.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 367

　　

Step 7

Total Fat: 8.0g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 5.0g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 229mg

　　

Step 14

Carbohydrates: 59g

　　

Step 15

Fiber: 19g

　　

Step 16

Sugars: 7g

　　

Step 17

Protein: 16g

　　

Step 18

Dietary Exchanges

　　

Step 19

3 1/2 Starch

　　

Step 20

2 Vegetable

　　

Step 21

1 Lean Meat

　　American Heart Association Quick & Easy Meals