Vegetarian Chili (Low Gi) Recipe

Name: Vegetarian Chili (Low Gi)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 125 g burghul (bulgur); 2 teaspoons olive oil; 1 large onion, chopped finely; 2 garlic cloves, crushed; 1 teaspoon chili powder (or more if preferred); 2 teaspoons ground cumin; 1 teaspoon cayenne pepper; 1/2 teaspoon ground cinnamon; 2 (400 g) cans chopped tomatoes; 750 ml reduced-sodium vegetable stock; 2 (400 g) cans red kidney beans, drained & rinsed; 2 (300 g) cans chickpeas, drained & rinsed; 1 (310 g) can corn kernels, drained; 2 tablespoons tomato paste; 3 tablespoons chopped parsley

Servings: persons

125 g burghul (bulgur)
2 teaspoons olive oil
1 large onion, chopped finely
2 garlic cloves, crushed
1 teaspoon chili powder (or more if preferred)
2 teaspoons ground cumin
1 teaspoon cayenne pepper
1/2 teaspoon ground cinnamon
2 (400 g) cans chopped tomatoes
750 ml reduced-sodium vegetable stock
2 (400 g) cans red kidney beans, drained & rinsed
2 (300 g) cans chickpeas, drained & rinsed
1 (310 g) can corn kernels, drained
2 tablespoons tomato paste
3 tablespoons chopped parsley

1
Put burghul in a small-medium bowl then add 250ml hot water. Leave to soak for 10 minutes.
2
While burghul is soaking heat oil in a large saucepan and cook onion over med-low heat for 10 minutes, until soft and golden. Stir often.
3
Add garlic and spices and cook, stirring for 1 minute.
4
Mix in the burghul, stock and tomatoes. Bring to the boil and simmer for 10 minutes. Stir in the beans, chickpeas, corn and tomato paste then simmer for 20 minutes. Stir often.
5
Garnish with parsley. You can also top with a little low-fat natural yoghurt and grated low-fat cheese.

311

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 125 g burghul (bulgur), 2 teaspoons olive oil, 1 large onion, chopped finely, 2 garlic cloves, crushed, and more.

Yes, Vegetarian Chili (Low Gi) falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Vegetarian Chili (Low Gi)

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