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