Thick, spicy, chunky and brimming with vegetables. The perfect meal on a cold winter’s night. For a contrast in flavours, serve chili with a dollop of sour cream or yogurt.
Prep Time: 20 minutes + cooking Makes 6 servings
| 2 1/2 cups | water, divided | 625 mL |
| 1 cup | chopped onions | 250 mL |
| 2 | cloves garlic, finely minced | 2 |
| 1 | large green pepper, cut in chunks | 1 |
| 2 cups | thickly sliced mushrooms (~20 large) | 500 mL |
| 1/2 cup | bulgur (or rice) | 125 mL |
| 1 1/2 tbsp | chili powder | 22 mL |
| 1/2 tsp | cumin | 2 mL |
| 1/4 tsp | ground cloves | 1 mL |
| 1/4 tsp | red pepper flakes | 1 mL |
| 1/8 tsp | cayenne pepper | .5 mL |
| 1/4 tsp | pepper | 1 mL |
| 1 cup | carrots, cut in chunks | 250 mL |
| 1 cup | celery, cut in chunks | 250 mL |
| 1 | small zucchini, cut in chunks | 1 |
| 1 can (19 oz/540 ml) | diced tomatoes, undrained | 1 |
| 1 can (5.5 oz/156 ml) | tomato paste | 1 |
| 2 cups | cooked assorted beans (or 1-19 oz/540 ml) | 500 mL |
| 2 cups | cooked red kidney beans (or 1-019 oz/540 ml) | 500 mL |
| 2 | bay leaves | 2 |
| 2 tsp | honey | 10 mL |
- Coat large deep skillet (or Dutch oven) with cooking spray; place over medium heat. Add 1/2 cup (125 mL) water, onions and garlic; cook, stirring occasionally, until onions are softened and liquid has evaporated ; (~10 minutes). Add green pepper and mushrooms; sauté for 2 minutes or just until mushrooms are softened. Add bulgur, chili powder, cumin, cloves, red pepper flakes, cayenne and pepper; cook stirring often for 1 minute.
- Stir in carrots, celery, zucchini, tomatoes (and juice), tomato paste, remaining 2 cups (500 mL) water, beans (drain and rinse canned beans, if using), bay leaves and honey; bring to boil. Reduce heat; simmer gently, covered, stirring occasionally, for 40 minutes or until bulgur and vegetables are tender. (Chili can also be baked in the oven at 350°F/180°C). Discard bay leaves. Adjust seasonings. Freezes well.
Per 1 ½ cups (375 mL): 267 calories; 1 g fat (3% of calories); 0 g saturated fat; 0 mg cholesterol; 55 g carbohydrate; 13 g protein; 300 mg sodium; 13 g fiber
