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Community Health

Pumpkin Black Bean Chili

Makes 6 servings- ~ 2cups

5 ½ cups water
¾ cup bulgur wheat
2 tsp olive oil
1 cup chopped onion
1 cup red peppers
2 Tbsp salt-free chili powder
2 tsp minced garlic
2 tsp ground cumin
1 can(28oz) crushed tomatoes
1 can (15oz) 100% pure pumpkin
1 medium zucchini, diced
1 cup frozen corn
1 can (15.5oz) low sodium black beans, rinsed
½ cup chopped cilantro
Optional (cinnamon, ¼ tsp; 1 tbsp unsweetened cocoa)

Accompaniments: reduced-fat cheddar, reduced-fat sour cream or greek yogurt

  1. Put 3 cups of the water and the bulger in a medium microwave-safe bowl. Cover and microwave on high until bulger is tender, about 15 minutes
  2. Meanwhile, heat oil in a large nonstick skillet. Add onion and pepper; sauté 5 minutes. Add chili powder, garlic, and cumin; sauté until fragrant.
  3. Add remaining 2 ½ cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-heat and simmer 10 minute, stirring occasionally, until vegetables are tender.
  4. Stir in beans and bulgur; heat through. Remove from heat and stir in cilantro

Amounts Per Serving:
Calories: 245
Protein: 10 grams
Carbohydrates: 50 grams
Fiber: 13 grams
Fat: 3 grams
Saturated fat: .5 gram
Sodium: 350mg

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