• 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
  • 18 teaspoon cayenne
  • 12 teaspoon cumin
  • 1 bay leaf
  • 2 tablespoons chili powder
  • Heaping 14 teaspoon salt
  • 2 cups canned low-sodium red kidney beans, such as Goya, drained and rinsed or cooked
  • 12 cup cracked wheat or bulgur
  • 2 tablespoons chopped red onion
  • 14 cup shredded low-fat cheddar


Serves: 4


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

12 tablespoon onion and 12 tablespoon cheddar. Serve.