Good For You Chili
A hearty and nutritious chili packed with vegetables, beans, and pumpkin, offering warm spices and comforting flavors perfect for a family meal or casual gathering.
Ingredients
- 4 cups water ⓘ
- 1 (28 oz.) can crushed tomatoes
- 2 (16 oz.) cans pinto or navy beans, rinsed and drained ⓘ
- 1 (16 oz.) can pumpkin ⓘ
- 1 cup chopped onion ⓘ
- 1 cup chopped red or green pepper ⓘ
- 1 (4 oz.) can chopped green chilies ⓘ
- 2/3 cup bulgur wheat ⓘ
- 2 1/2 teaspoons chili powder ⓘ
- 1 teaspoon ground cumin ⓘ
- 1 teaspoon minced garlic ⓘ
- 1 teaspoon salt ⓘ
Instructions
- Combine all ingredients in a 4 or 5 quart pot.
- Bring to a boil over medium-high heat.
- Reduce heat and simmer, uncovered, for 30 to 35 minutes until bulgur is tender.
- Serve hot with garnishes such as low fat sour cream, plain low fat yogurt, shredded reduced fat Cheddar cheese, or sliced scallions.
Tips & Substitutions
For a heartier chili, consider adding corn or diced zucchini. You can substitute the bulgur wheat with quinoa for a gluten-free option. If you prefer a spicier kick, add more chopped green chilies or a dash of cayenne pepper. This dish is very adaptable; feel free to experiment with different beans or seasonal vegetables.
Serving Suggestions
Serve this chili hot, garnished with low-fat sour cream or plain low-fat yogurt for creaminess. It pairs beautifully with Homemade Salsa Sauce or a side of Guacamole And Chips for a complete meal. Enjoy with crusty bread or over a bed of rice to soak up the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm the chili on the stove over medium heat, stirring occasionally, until heated through. You can also microwave individual portions for convenience, adding a splash of water if it gets too thick.
Nutrition & Diet Analysis (per serving)
Each serving of Good For You Chili contains roughly 759 calories, with 32g protein, 97g carbohydrates, and 41g fat. It is an excellent source of iron (222% of the Daily Value), calcium (116% of the Daily Value), and dietary fiber (77% of the Daily Value). Note that it is relatively high in sodium, at 1774mg per serving (77% of the Daily Value).
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).
Frequently Asked Questions
What can I add to make it spicier?
To add heat, consider incorporating jalapeños or extra chopped green chilies. Additionally, a few dashes of hot sauce or a sprinkle of cayenne pepper can kick up the spice level to your desired taste.
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).