Cracked wheat chili

Ingredients

• 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
• 1 1/2 cups dry bulgur wheat
• 1 can (15 ounces) kidney beans, drained
• 1 can (15 ounces) black beans, drained
• 1 can (14 1/2 ounces) diced tomatoes
• 1 1/2 tablespoons chili powder
• 1 tablespoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon kosher salt
• 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.

Serving Information

Serves 12

Nutritional analysis per serving

Calories: 158
Total carbohydrate: 30 g
Cholesterol: 0 mg
Dietary fiber: 9 g
Monounsaturated fat: 1 g
Protein: 7 g
Saturated fat: 0 g
Serving size: 1 1/2 cups
Sodium: 492 mg
Total fat: 2 g

DASH Eating Plan Servings

Grains and grain products: 1
Nuts, seeds and dry beans: 1/2
Vegetables: 1/2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1/2
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1/2
Vegetables: 1