Dry Bean Chili

Chili Picture

healthy-shelves-recipe

SERVING SIZE: 1 cup
SERVINGS: 12
PREPARATION TIME: 15 minutes
COOK TIME: 4 hours quick bean method, longer for crockpot or overnight soak

Nutrition Label ChiliEQUIPMENT NEEDED:
Stove and large pot or crockpot
Can opener

INGREDIENTS:
1        pound (2 1/2 cups) dry beans such as pinto, red or black beans
1/2    cup bulgur
1/3    cup dried, minced onion or 1 diced fresh onion
1        Tablespoon garlic powder or minced garlic
2        Tablespoons chili powder
2        teaspoons cumin
2        teaspoons Italian seasoning
1        teaspoon salt (optional)
1        28 ounce can crushed or diced tomatoes

DIRECTIONS:
To Prepare Beans:
1.     Sort and remove broken, dirty or shriveled beans.
2.     Pour beans into a pot or colander and rinse well under cold water.
3.     Place beans in a large pot with 8 cups of water and soak overnight. Or, use Quick Method: bring water and beans to a boil. Boil for 2 minutes. Remove from heat and soak for 1 1/2 hours.
4.     Drain and rinse the beans.

Slow Cooker (Crock Pot) Directions:
1.     Put prepared beans, bulgur and seasonings in slow cooker. Cover beans with 5 cups cold water.
2.     Set slow cooker on low to cook 8 or more hours. Set on high to cook for 5-7 hours.
3.     Simmer until beans are tender.
4.     Add the tomatoes and simmer until hot. If added too soon the beans may be hard. Add more water if needed.

Stovetop Directions:
1.     Put prepared beans in a large pot with 5 cups cold water. Bring to a boil.
2.     Add seasonings. Cover, reduce heat and simmer for 2 hours. Check often to make sure beans don’t dry out. Add more water if needed.
3.     Add tomatoes and bulgur. Simmer for 15 minutes. Stir frequently.

RECIPE TIPS:
-Substitute one 15 ounce can of tomato sauce and one 14.5 ounce can of diced tomatoes. No need to add salt.
-For a gluten free version, quinoa or brown rice can be substituted for the bulgur.

Recipe submitted by Mount Mary University Dietetics Department

Download full recipe (PDF)

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