This tasty vegetarian alternative to conventional chili is hearty and flavorful, with bulgur wheat and lentils replacing the usual fatty beef and chili beans. If you're trying to reduce the number of days on which you eat meat, this chili is a great way to start. Serve with diced scallions, low fat sour cream or a DASH-friendly cornbread. For a more interesting chili, substitute red, yellow or black lentils for the traditional brown variety.
Ingredients
3 cups low-sodium vegetable broth
2 cups or one can chopped tomatoes
1 cup bulgar wheat
1 cup dried lentils
1 medium white onion
4 cloves garlic
2 tablespoons canola oil
2 ½ tablespoons chili powder
1 tablespoon cumin powder
½ teaspoon cinnamon
Salt substitute and pepper to taste
Heat the oil to medium-high in a large pot. Mince the onion and garlic, then add them to the pot and cook for 5 minutes, stirring continuously. When the alliums have become slightly translucent, add the wheat and lentils, followed by the broth. Stir to combine, then add the tomatoes and spices. Bring to a boil over high heat, then reduce to low and cover. Simmer for 30 minutes or until the lentils just begin to fall apart. Add salt substitute and pepper to taste and serve hot.