Super Bowl of Garden Chili

  • Yield: 8 to 10 servings

Although this looks like a lot of ingredients, you simply place them in the pot and stir occasionally. You can top your chili with traditional garnishes such as shredded cheddar cheese, low-fat sour cream or yogurt, chopped scallions and chopped cilantro. If you have leftovers and you reheat this chili, you may need to add a little water because the beans andcracked wheat will absorb some of the liquid once it cools.


1tablespoon extra-virgin olive oil
1medium onion, chopped
1medium green bell pepper, cored, seeded and chopped
2-- jalapeno peppers, seeded and minced
2-- poblano peppers, seeded and chopped
4-- garlic cloves, minced
1tablespoon chili powder
1tablespoon dried leaf oregano
1tablespoon smoked paprika
2teaspoons ground cumin
1-- (28-ounce) can diced tomatoes with juice
2cups water, vegetable broth or tomato juice
1/2cup uncooked dried bulgur wheat
1cup canned black beans, rinsed and drained
1cup canned chickpeas, rinsed and drained
1cup canned black beans, rinsed and drained
1cup canned red kidney beans, rinsed and drained
1 to 2tablespoon minced canned chipotle chili in adobo


  1. Heat oil in a nonreactive large pot over medium-high heat. Add the onions, all the peppers, the garlic, chili powder, oregano, paprika and cumin. Saute 5 to 7 minutes until slightly softened and fragrant.
  2. Add tomatoes and their juice; water, broth or tomato juice; cracked wheat; all the beans and the chili in adobo. Stir well.
  3. Bring to a boil, reduce heat to a slow simmer and cook, uncovered, 50 minutes to 1 hour, stirring occasionally, until the cracked wheat is tender. 

Nutritional Info *per serving

  • Calories 144
  • Fat 2g
  • Saturated Fat .3g
  • Cholesterol 0mg
  • Sodium 262mg
  • Carbohydrate 26g
  • Fiber 7g
  • Sugars 5g
  • Protein 7g