Healthy Recipe

Vegetarian Chili

This heart-healthy meatless version of your favorite chili is low in saturated fat and high in fiber. It is sure to win the hearts of the ones you love!

Ingredients
1 teaspoon canola oil
3 cloves garlic, minced
½ medium onion, diced
2 medium carrots, sliced and halved
1 green pepper, diced into ½ inch pieces
2 cans chili beans, drained and rinsed
2 cans diced tomatoes, undrained
2 cups low-sodium vegetable juice
1 packet mild chili seasoning
Cayenne pepper or hot sauce as desired
2 tablespoons chili powder
¾ cup bulgur wheat
Garnish with nonfat sharp cheddar cheese, shredded and diced green onions

Directions
In Dutch oven or large saucepan, sauté garlic and onion in oil for 3 minutes. Add carrots and green pepper and sauté for an additional 5 minutes. Add remaining ingredients, cover, and simmer for 1 hour or until bulgur is cooked. If needed, add more vegetable juice if chili mixture gets too thick. Serve into bowls and sprinkle with nonfat sharp cheddar cheese.

Yield: 6 servings
Serving Size: 1 ½ cup

Nutrient Facts
Calories: 196
Total fat: 2 g
Saturated fat: 2 g
Calories from fat: 17
Cholesterol: 1 mg
Dietary Fiber: 10 g
Sodium: 643 mg

Recipe provided by Dr. Michele M. Doucette, PhD and America on the Move website.