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Vegetarian Three-Bean Chili
Serves 8
Time 1 hr 5 min
Kidney, black and navy beans make this chili a hearty version of the classic, full of vegetables, savory spices and fresh cilantro, too. Serve with a sprinkling of regular or dairy-free shredded cheese over the top, if you like.
Special Diets:
Ingredients
- 2 teaspoons extra-virgin olive oil
- 1/2 medium yellow onion, chopped
- 2 celery ribs, chopped
- 3 carrots, chopped
- 1 medium red or green bell pepper, chopped
- 6 medium white button mushrooms, chopped
- 2 jalapeño peppers, seeded and finely chopped
- 4 cloves garlic, finely chopped
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 2 tablespoons tomato paste
- 1 (28.0-ounce) can crushed tomatoes
- 1/2 cup uncooked bulgur wheat
- 1/2 cup cooked kidney beans, drained
- 1/2 cup cooked black beans, drained
- 1/2 cup cooked navy beans, drained
- 2 tablespoons reduced-sodium tamari
- 2 tablespoons finely chopped cilantro
Method
Heat oil in a large pot over medium heat.
Add onions, celery, carrots, bell pepper, fresh mushrooms and jalapeños and the vegetables begin to soften, about for 3 minutes.
Add garlic, chili powder, oregano and cumin and cook until fragrant, about 1 minute.
Add tomato paste and cook until the paste darkens in color, about 2 minutes.
Add tomatoes, bulgur, beans and 1 to 2 cups water (enough to just cover ingredients).
Simmer for 45 minutes, or until bulgur is tender.
Stir in tamari and cilantro and serve.
Nutritional Info:
Per serving: 170 calories (20 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 370mg sodium, 31g carbohydrates (9g dietary fiber, 4g sugar), 9g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 2 teaspoons extra-virgin olive oil
- 1/2 medium yellow onion, chopped
- 2 celery ribs, chopped
- 3 carrots, chopped
- 1 medium red or green bell pepper, chopped
- 6 medium white button mushrooms, chopped
- 2 jalapeño peppers, seeded and finely chopped
- 4 cloves garlic, finely chopped
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 2 tablespoons tomato paste
- 1 (28.0-ounce) can crushed tomatoes
- 1/2 cup uncooked bulgur wheat
- 1/2 cup cooked kidney beans, drained
- 1/2 cup cooked black beans, drained
- 1/2 cup cooked navy beans, drained
- 2 tablespoons reduced-sodium tamari
- 2 tablespoons finely chopped cilantro