Chunky Vegetable Chili

Vegetarian
Dairy Free
Very Healthy
Health score
85%
Chunky Vegetable Chili
45 min.
7
269kcal

Suggestions

Ingredients

  • 0.8 cup bulgur uncooked
  • tablespoons chili powder 
  • cloves garlic minced
  • 0.5 cup bell pepper green chopped
  • teaspoons ground cumin 
  •  jalapeño peppers minced seeded
  • 4.5 cups no-salt-added chicken broth undiluted canned divided
  • 29 ounce no-salt-added stewed tomatoes canned
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • 15 ounce no-salt-added pinto beans drained canned
  • cups potatoes diced peeled
  • 0.5 teaspoon salt 
  • 0.3 cup no-salt-added tomato paste 
  • 1.5 cups water 

Equipment

  • sauce pan
  • dutch oven

Directions

  1. Bring 1 cup chicken broth to a boil in a medium saucepan; add bulgur. Cover and let stand 10 minutes or until liquid is absorbed.
  2. Coat a Dutch oven with cooking spray; add oil.
  3. Place over medium-high heat until hot.
  4. Add onion and next 3 ingredients; saute until tender.
  5. Add bulgur, remaining 3 1/2 cups chicken broth, water, and remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, 1 hour and 10 minutes or until thickened.

Nutrition Facts

Calories269kcal
Protein19.03%
Fat10.65%
Carbs70.32%

Properties

Glycemic Index
48.61
Glycemic Load
15.46
Inflammation Score
-9
Nutrition Score
22.176086788592%

Flavonoids

Luteolin
0.56mg
Isorhamnetin
1.15mg
Kaempferol
0.64mg
Myricetin
0.02mg
Quercetin
5.51mg

Nutrients percent of daily need

Calories:269.24kcal
13.46%
Fat:3.42g
5.26%
Saturated Fat:0.68g
4.26%
Carbohydrates:50.78g
16.93%
Net Carbohydrates:38.06g
13.84%
Sugar:6.45g
7.17%
Cholesterol:0mg
0%
Sodium:346.6mg
15.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.75g
27.49%
Manganese:1.08mg
53.91%
Fiber:12.72g
50.9%
Vitamin C:40.6mg
49.21%
Folate:136.22µg
34.05%
Vitamin B6:0.66mg
33.19%
Potassium:1148.06mg
32.8%
Iron:4.79mg
26.63%
Phosphorus:265.24mg
26.52%
Vitamin B3:5.23mg
26.14%
Copper:0.5mg
24.95%
Magnesium:97.82mg
24.46%
Vitamin A:1053.49IU
21.07%
Vitamin E:3.06mg
20.38%
Vitamin B1:0.29mg
19.2%
Vitamin B2:0.24mg
13.86%
Vitamin K:13.8µg
13.14%
Calcium:111.69mg
11.17%
Zinc:1.64mg
10.92%
Selenium:5.66µg
8.09%
Vitamin B5:0.69mg
6.93%
Vitamin B12:0.15µg
2.53%
Source:My Recipes