Find the complete recipe at: http://www.mayoclinic.org/healthy-lifestyle/recipes/cracked-wheat-chili/rcp-20197699

Transcript

Cracked wheat chili

Serves 12

Tip: The bulgur wheat in this chili adds a lot of fiber, and it looks like ground beef. As a result, this healthy vegetarian chili looks a lot like traditional chili.

  1. Add 2 teaspoons olive oil.
  2. Add 2 cups chopped onion.
  3. Add 1 cup chopped green bell pepper.
  4. Add 1 cup chopped red bell pepper.
  5. Add 6 cloves minced garlic.
  6. Saute for 5 minutes.
  7. Add 4 cups water.
  8. Add 1 1/2 cups dry bulgur wheat.
  9. Add 1 can (15 ounces) kidney beans.
  10. Add 1 can (15 ounces) black beans.
  11. Add 1 can (14 1/2 ounces) diced tomatoes.
  12. Add 1 1/2 tablespoons chili powder.
  13. Add 1 tablespoon dried oregano.
  14. Add 1 teaspoon ground cumin.
  15. Add 1 teaspoon garlic powder.
  16. Add 1 teaspoon onion powder.
  17. Add 1 teaspoon kosher salt.
  18. Add 1/2 teaspoon cayenne pepper.
  19. Boil for 10 minutes, stirring frequently.
  20. Simmer uncovered for 10 minutes.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

March 16, 2018