I make this White Bean Chili with cannellini or northern white beans, but you really could use any bean type you prefer. Bulgur wheat gives it a ground beef texture, but this is an optional ingredient.
Bulgur is a whole wheat grain that is cooked exactly like rice in about 15 minutes. (Follow package directions). I like to make a big batch of it and store in freezer to use in recipes like tacos, stews, chili beans, etc. because bulgur adds a ground beef texture and soaks up flavors of dish you’re preparing.
Nutrition in Bulgur
Eating bulgur wheat may help to alleviate chronic inflammation, thereby protecting against some diseases. In a clinical study published in the February 2008 issue of the “American Journal of Clinical Nutrition,” researchers found that people who consumed higher amounts of betaine, a metabolite found in whole wheat, had lower concentrations of homocysteine, a marker of chronic inflammation that has been linked to heart disease, osteoporosis, Alzheimer’s disease and type 2 diabetes.–LiveStrong
Nutrition in Beans
Beans are a nutritious, natural source of fiber. One cup of cooked beans or lentils provides between 17 and 18 g of fiber. Fiber assists the transport of food through your digestive tract, supporting colon health and preventing constipation. Fiber also plays a role in healthy cholesterol levels.
Beans and lentils offer naturally occurring vitamins and minerals, which are better absorbed than nutritional supplements. Beans and lentils offer folate, a B vitamin important to red blood cell functioning and the prevention of specific neural tube birth defects. Beans are also a source of the minerals potassium, iron and magnesium. Potassium helps regulate muscle function, including your heart, by keeping your body’s fluid and mineral levels in balance. Iron is essential to energy as it assists your red blood cells transport oxygen throughout your body. Magnesium supports bone health, organ function and energy production.–LiveStrong
This recipe satisfies cravings for chili, but cuts out all of the unhealthy ingredients found in many other chili recipes. Loaded with chunks of sweet potatoes, tender white beans, celery, onions, and spices, this dish will keep you full for hours.
It’s terrific served with my Country Cornbread.
Recipe is adapted from Physicians Committee for Responsible Medicine, Cancer Survivors Guide.
Other Great Chili Recipes
- 2 cloves garlic, minced
- 1 cup celery, chopped
- 1 cup onion, diced
- 1 cup sweet potato, diced
- 4 cups white beans fresh cooked or canned, drained and rinsed
- 1/4 cup bulgur wheat, uncooked optional
- 2 tsp chili powder
- 1 tsp smoked paprika
- 1 tsp oregano
- 1/2 tsp cumin
- 3 cups veggie broth
- 1 tsp Bragg's liquid aminos
- 1/2 tsp liquid smoke optional
- 1/4 tsp Tabasco sauce optional
- salt & pepper to taste
- fresh cilantro optional
Heat 2 Tbsp vegetable broth in a large saucepan over medium heat.
Add onion and garlic and cook, stirring for 5 minutes.
Add celery and sweet potato and cook an additional 5 minutes.
Add beans, bulgur, veggie broth, and all spices. Bring to a boil. Cover and reduce heat to low. Simmer 30 minutes.
Remove from heat and serve with fresh cilantro.