The texture of the bulgur gives the impression that there’s meat in this hearty stew. Serving suggestion: Serve the stew topped with plain fat-free yogurt and a sprinkling of cilantro and scallions, if you like.
- ½ cup bulgur
- 1 cup boiling water
- 1 tablespoon olive oil
- 1 large onion, cut into ½-inch chunks
- 3 cloves garlic, minced
- 2 red bell peppers, cut into ½-inch squares
- 1 pound butternut squash or sweet potato, peeled and cut into ½-inch cubes
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon cinnamon
- ½ teaspoon salt
- 1¾ cups cooked chickpeas or canned (rinsed and drained)
- 1 can (14½ ounces) no-salt-added diced tomatoes
- In a small heatproof bowl, combine the bulgur and boiling water. Set aside to soak while you prepare the rest of the stew.
- In a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring, until the onion is soft, about 7 minutes.
- Add the bell peppers and cook, stirring, until the peppers are crisp-tender, about 5 minutes.
- Add the butternut squash and cook, stirring, until the squash begins to soften, about 4 minutes.
- Add the chili powder, cumin, cinnamon, and salt, stirring to combine. Add the chickpeas and the tomatoes and their juice, and bring to a boil.
- Drain the bulgur and add to the pan. Reduce to a simmer, cover, and cook until the squash is tender, the chili is slightly thickened, and the flavors are blended, about 7 minutes.
Nutrition per serving: 490 calories, 9g total fat (1g saturated), 25g dietary fiber, 88g carbohydrate, 20g protein, 530mg sodium.
A good source of: beta carotene, fiber, folate, magnesium, niacin, potassium, thiamin, vitamin B6, vitamin C, vitamin E, zinc.
Also see Golden Butternut Squash Soup.