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Posts Tagged ‘beans’

A cozy hearty dish which provides 18g of protein per serving (see last blog post on how much protein you need a day) and has a meaty feel because of the bulgur. Double the recipe (that’s what we did here) for a gathering or to freeze for easy lunch/dinners.

Serves: 6
Ingredients:
* 2 tablespoons olive oil
* 1 onion, chopped
* 2 carrots, peeled, thinly sliced
* 1 red bell pepper, seeded, chopped
* 3 large jalapeño chilies, seeded, minced (about 4 1/2 tablespoons)
* 1 28-ounce can crushed tomatoes with added puree (ideally with no added salt)
* 3 cups water
* 2 15-ounce cans black beans, rinsed, drained (or soak dry beans the night before)
* 2 15-ounce cans kidney beans, rinsed, drained (or soak dry beans the night before)
* 1/2 cup bulgur**
* 2 tablespoons white wine vinegar
* 5 garlic cloves, minced
* 2 tablespoons chili powder
* 1 1/2 teaspoons ground cumin
* 1 1/2 teaspoons ground coriander
* 1/2 teaspoon ground cinnamon

* salt to taste (we used “smoked salt”, my new favorite for adding a subtle richness)

** Also called cracked wheat; available at natural foods stores and supermarkets.

Preparation:

1. Heat 2 tablespoons olive oil in heavy large pot over medium-high heat.
2. Add onion, carrots, red bell pepper, and jalapeños and sauté until onion and carrots are almost tender, about 8 minutes

3. Add tomatoes, 3 cups water, beans, bulgur, white wine vinegar, garlic, and spices.

4. Bring to boil.
5. Reduce heat to medium-high and cook, uncovered, until bulgur is tender and mixture thickens, stirring often, about 20 minutes.
6. Ladle chili into bowls and serve. Can add low-fat cheese (cheddar is nice) or low-fat sour cream and/or chopped scallions

I made up a batch of home-made corn bread to serve with it also and if I had been serving this for a smaller affair I would have included a big leafy green salad as well.

Recipe adapted from Epicurious

Click here to download a paper copy, and I always post my downloadable recipes in the resource section too.

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