Tailgate Chili with Black and Red Beans



1/2 cup bulgur

1 cup water

3 cups chopped onions

3 cloves garlic, minced or pressed

2 green bell peppers, chopped

3 cups diced tomatoes

1 1/2 cups cooked black beans or 1 (15 ounce) can black beans, no salt added or low sodium, rinsed and drained

3 cups cooked red kidney beans, or 2 (15 ounce) cans red kidney beans, no salt added or low sodium, rinsed and drained

2 cups fresh or frozen corn kernels

2 tablespoons chili powder

2 teaspoons ground cumin

1/4 cup chopped fresh cilantro


Combine bulgur and water in a saucepan. Bring to a boil, reduce heat and simmer for 12 to 15 minutes or until tender.

While bulgur cooks, heat 1/8 cup water in a large saucepan and water saute onions and garlic until almost soft, about 5 minutes. Stir in green peppers and saute an additional 3 minutes, adding more water as needed.

Stir in diced tomatoes, beans, corn, chili powder and cumin. Bring to a boil, reduce heat, cover and simmer for 20 minutes. Add bulgur and simmer for an additional 5 minutes. Stir in cilantro.


Calories 381; Protein 20 g; Carbohydrates 76 g; Sugars 10 g; Total Fat 2.5 g; Saturated Fat 0.4 g; Cholesterol 0 mg; Sodium 73 mg; Fiber 20 g; Beta-Carotene 1130 ug; Vitamin C 66 mg; Calcium 119 mg; Iron 5.8 mg; Folate 279 ug; Magnesium 149 mg; Potassium 1355 mg; Zinc 2.7 mg; Selenium 3.9 ug