Three Bean Chili

  • Yield 8 servings

Bulgur wheat gives this low-fat vegetarian chili a meat-like texture. Garnish the chili with plain fat-free yogurt.


1/4 cup dried mushrooms
Boiling water, as needed
2 teaspoons pure olive oil
1 cup chopped onions
1 cup chopped celery
1 cup chopped carrots
1/2 cup chopped green bell peppers
1/2 cup copped red bell peppers
1 cup chopped mushrooms
2 jalapeno peppers, seeded and minced
4 garlic cloves, minced
1 teaspoon chili powder
1 teaspoon oregano
1/2 teaspoon cumin
1 teaspoon unsweetened cocoa powder
2 tablespoons tomato paste
1 (28-ounce) can tomatoes crushed in juice or puree
1/2 cup bulgur wheat
1/2 cup rinsed and drained canned kidney beans
1/2 cup rinsed and drained black beans
1/2 cup rinsed and drained canned navy beans
1 to 2 cup water or tomato juice
2 tablespoons tamari or soy sauce
1/2 bunch cilantro, minced (2 tablespoons)


  1. Reconstitute dried mushrooms by just covering them with boiling water.  Allow to soak 15 minutes or until plumped. Drain; reserve the soaking liquid.
  2. Heat oil in a large saucepan over medium heat. Add all the vegetables including the reconstituted mushrooms and the jalapeno peppers; saute 3 minutes. Add the garlic, dried spices and cocoa powder, saute 1 minute or until vegetables begin to brown.
  3. Add the tomato paste and mushroom soaking liquid; cook 1 minute. Add the tomatoes and their juice, bulgur and beans. Add enough water or tomato juice to cover the ingredients. Simmer 45 minutes or until bulgur is tender. Add tamari or soy sauce and cilantro and serve. 
*You may use dried beans if you prefer. Place 1/4 cup of each type dried bean in a bowl and cover with water. Let soak overnight. The next day, drain and rinse the beans, cover with fresh water and simmer for about 1 hour or until tender.



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