Farmer's Chili
Ingredients
- 1 tablespoon vegetable oil ⓘ
- 1 can beef stock ⓘ
- 4 cloves garlic peeled and minced ⓘ
- 1 1/2 cups water ⓘ
- 1 large spanish onions ⓘ
- 2 tablespoons brown sugar ⓘ
- 2 medium carrots chopped ⓘ
- 2 tablespoons chili powder ⓘ
- 1 medium zucchini chopped ⓘ
- 2 teaspoons cumin ground ⓘ
- 1 can red kidney beans ⓘ
- 1 teaspoon oregano dried
- 1 x beans drained, rinsed ⓘ
- 1 teaspoon salt ⓘ
- 1/2 cup cracked wheat (bulgur) ⓘ
- 1 can tomatoes whole ⓘ
- 1/2 cup corn fresh or frozen ⓘ
- 1 x sour cream light ⓘ
- 1 can tomato paste ⓘ
- 1 x cilantro thin slice ⓘ
Instructions
- Heat oil in 3-quart non-aluminum saucepan over medium-high Add garlic, onion, carrots and 1/2 cup of the zucchini.
- Cook, stirring often, until onion is softened, about 4 minutes.
- Add kidney beans, tomatoes and their liquid, tomato paste, beef broth, 1 1/2 cups water, brown sugar, chili powder, cumin, oregano and salt.
- Stir until combined.
- Simmer, covered, stirring occasionally, 40 minutes.
- Add remaining zucchini, bulgur wheat and corn kernels.
- Simmer 10 minutes more.
- Add remaining 1/2 cup water as necessary.
- Taste and adjust seasoning.
- Serve hot.
- Pass light sour cream or low-fat yogurt, sliced green onions and cilantro leaves separately.
- Note: This is a highly flavorful, crunchy and substantial chili.
- As with most chilis, it's best made at least a day ahead so the flavors fully develop.
- Can be made up to 3 days ahead and refrigerated or frozen as long as 3 months.
- Reheat gently, adjusting water and seasoning as needed.
Nutrition & Diet Analysis (per serving)
925
kcal
46% DV
Protein
Fat
Carbs
Diet fit
High-protein
High-fiber
Contains
Milk
Wheat/Gluten
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).