Veggie Chili

By Belinda

Low fat version.
Calories before: 580
After: 266

How we did it: The texture of bulgur wheat is surprisingly like that of ground beef (but without the fat and cholesterol). You won't taste the pumpkin we added, but it makes the chili smooth and creamy, and adds lots of vitamin A.

You save: 314 cal, 26 g fat (12 g sat fat), 78 mg chol, 873 mg sod

You get: 7 g more fiber

Ingredients

• 5 1/2 cups water
• 3/4 cup bulgur wheat
• 2 tsp olive oil
• 1 cup each chopped onion and red pepper
• 2 Tbsp salt-free chili powder
• 2 tsp each minced garlic and ground cumin
• 1 can (28 oz) crushed tomatoes
• 1 can (15 oz) 100% pure pumpkin
• 1 medium zucchini, diced
• 1 cup frozen corn
• 1 can (15.5 oz) low-sodium black beans, rinsed
• 1/2 cup chopped cilantro
• Accompaniments: reduced-fat Cheddar, reduced-fat sour cream

Preparation

Step 1

1. Put 3 cups of the water and the bulgur in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 15 minutes.

2. Meanwhile, heat oil in a large nonstick skillet. Add onion and pepper; sauté 5 minutes. Add chili powder, garlic and cumin; sauté until fragrant.

3. Add remaining 2 1/2 cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat. Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender.

4. Stir in beans and bulgur; heat through. Remove from heat and stir in cilantro.