Bob Greene's Vegetable Chili

Aired on: January 21, 2011

From THE BEST LIFE DIET COOKBOOK by Bob Greene. Copyright © 2009 by The Bestlife Corporation. Prep time : 20 minutes Total time : 50 minutes. PER SERVING , ABOUT (analyzed with Goya Low Sodium Kidney beans): Calories: 287 Protein: 15 g Carbohydrate: 54 g Dietary Fiber: 17 g Sugars: 12 g Total Fat: 3 g Saturated Fat: 1 g Cholesterol: 4 mg Calcium: 184 mg Sodium: 409 mg

Ingredients

Vegetable oil cooking spray
1 large onion, chopped
3 cloves garlic, minced
4 cups water
3 cups chopped fresh tomatoes or canned no-salt-added canned tomatoes
2 sweet red peppers, seeded and finely chopped
2 stalks celery, chopped
2 carrots, chopped
1⁄8 teaspoon cayenne
1⁄2 teaspoon cumin
1 bay leaf
2 tablespoons chili powder
Heaping 1⁄4 teaspoon salt
2 cups canned low-sodium red kidney beans, such as Goya, drained and rinsed or cooked
1⁄2 cup cracked wheat or bulgur
2 tablespoons chopped red onion
1⁄4 cup shredded low-fat cheddar

Yields: Serves 4

Preparation

Lightly spritz a large heavy bottomed stockpot with cooking spray. Heat over medium heat. Add the onion and garlic and cook until golden brown, about 8 minutes, stirring regularly.

Add the water, tomatoes, peppers, celery, carrots, cayenne, cumin, bay leaf, chili powder, salt, beans, and cracked wheat. Stir and bring to a boil.

Reduce the heat to low and simmer for 30 minutes.

Remove the bay leaf and divide the chili evenly among 4 bowls. Top each bowl with 1⁄2 tablespoon onion and 1⁄2 tablespoon cheddar. Serve.