When it’s time to put logs in the fireplace, it’s also time to fire up a big pot of this chili, flavored with lots of cumin and brightened with lemon juice.

　　

Ingredients

Serves 7; 1 1/2 cups per serving

　　Cooking spray

　　2 teaspoons canola or corn oil

　　2 large onions, chopped

　　2 medium green bell peppers, chopped

　　2 medium garlic cloves, minced

　　2 cups water

　　1 cup uncooked bulgur

　　1 cup no-salt-added canned diced tomatoes, undrained

　　2 tablespoons ground cumin

　　1 1/2 tablespoons Chili Powder (page 277) or no-salt-added chili powder, or to taste

　　1 tablespoon fresh lemon juice

　　1/2 teaspoon pepper

　　1/4 teaspoon cayenne

　　2 15.5-ounce cans no-salt-added kidney beans, rinsed and drained

　　

Step 1

Lightly spray a large saucepan with cooking spray. Put the oil in the pan, swirling to coat the bottom. Cook the onions, bell peppers, and garlic over medium-high heat for 8 to 10 minutes, or until the bell peppers are soft, stirring frequently. Reduce the heat if necessary to prevent burning.

　　

Step 2

Stir in the remaining ingredients except the beans. Reduce the heat and simmer, covered, for 45 minutes to 1 hour, or until the bulgur is done.

　　

Step 3

Stir in the beans. Simmer, uncovered, for 10 minutes.

　　

Nutrition information

Step 4

(Per serving)

　　

Step 5

Calories: 237

　　

Step 6

Total fat: 2.5g

　　

Step 7

Saturated: 0.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 1.0g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 21mg

　　

Step 13

Carbohydrates: 46g

　　

Step 14

Fiber: 11g

　　

Step 15

Sugars: 8g

　　

Step 16

Protein: 12g

　　

Step 17

Calcium: 121mg

　　

Step 18

Potassium: 813mg

　　

Dietary Exchanges

Step 19

2 1/2 starch

　　

Step 20

2 vegetable

　　

Step 21

1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition