Diabetes Forecast

Black Bean Veggie Chili With Bulgur

Per Serving

Black Bean Veggie Chili With Bulgur

Makes: 7
Serving Size: 1 cup
Calories 165
Fat 2.5 g
Saturated Fat 0.3 g
Trans Fat 0 g
Carbohydrate 33 g
Fiber 8 g
Sugars 7 g
Cholesterol 0 mg
Sodium 285 mg (without added salt)
Protein 7 g
Choices: Starch 1.5, Vegetable 1
  • Makes: 7
  • Serving Size: 1 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 1 hour and 5 minutes


1 cup raw bulgur wheat
2 cups boiling water
2 tsp. olive oil
1 cup diced onion
2 garlic cloves, minced
1 small red pepper, seeded and diced
1 Tbsp. hot chili powder
2 tsp. ground cumin
1/4 tsp. cayenne
1 (28 oz.) can diced tomatoes, undrained
1 cup frozen corn
1 (15 oz.) can black beans, rinsed and drained
1/4 cup minced cilantro
Salt and pepper to taste


  1. Put the bulgur into a heatproof bowl and pour the boiling water over it. Set aside for 20 to 30 minutes until the water is absorbed (the grain should be soft). Drain any excess water.
  2. Meanwhile, heat the oil in a large saucepot over medium heat. Add the onion, garlic, and red pepper, and sauté for 4 minutes. Add the chili powder, cumin, and cayenne; sauté for 2 minutes.
  3. Add in the tomatoes, corn, and black beans, and bring to a boil. Lower the heat and simmer covered for 30 minutes. Add in the bulgur. Combine and simmer for 15 minutes. Stir in the cilantro and season with salt and pepper.

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