Black Bean Chicken Chili with Bulgur
Who doesn't love a hearty chili? This delicious black bean chicken chili with bulgur is so flavorful and packed with fiber to keep you full and energized for hours.
Ingredients
- 1 cup bulgur
- 2 cups boiling water
- 14 ounces black beans, (1 can)
- 2 tablespoons canola oil
- 3 boneless chicken breasts, (cut into 1-inch pieces)
- 1 cup onion, (chopped)
- 1 cup green pepper
- 2 cloves garlic, (minced)
- 28 ounces canned tomatoes with green chilis
- ¾ cup salsa
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
Instructions
- Place the bulgur in a medium bowl and add boiling water. Set aside for at least 30 minutes.1 cup bulgur, 2 cups boiling water
- Drain the black beans in a colander or strainer and rinse well. Set aside.14 ounces black beans
- Heat the oil in a large stockpot or Dutch oven over medium heat.2 tablespoons canola oil
- Once hot, add the chicken, onion, green pepper, and garlic. Cook, stirring occasionally, until the chicken is no longer pink.3 boneless chicken breasts, 1 cup onion, 2 cloves garlic, 1 cup green pepper
- Add the tomatoes, salsa, chili powder, and cumin. Allow everything to cook for 30-45 minutes.28 ounces canned tomatoes with green chilis, ¾ cup salsa, 1 teaspoon chili powder, 1 teaspoon ground cumin
- Add the beans and cook for another 15 minutes.
- Just before serving, add the bulgur.
Notes
This recipe is for 6 servings of chili.
To reduce the sodium, use fresh tomatoes plus a minced fresh jalapeño and a little chicken stock, dried beans that have been soaked overnight and/or homemade salsa.
Extra chili can be stored covered in the refrigerator for 3-4 days.
Nutrition Info Per Serving
Nutrition Facts
Black Bean Chicken Chili with Bulgur
Serving Size
1 bowl
Amount per Serving
Calories
313
% Daily Value*
Fat
7.4
g
11
%
Saturated Fat
0.9
g
5
%
Trans Fat
0
g
Polyunsaturated Fat
1.6
g
Monounsaturated Fat
2.8
g
Cholesterol
35.1
mg
12
%
Sodium
960.3
mg
40
%
Potassium
520.3
mg
15
%
Carbohydrates
39.4
g
13
%
Fiber
7.8
g
31
%
Sugar
6.9
g
8
%
Protein
20.5
g
41
%
Net carbs
31.6
g
* Percent Daily Values are based on a 2000 calorie diet.