Recipes

Ingredients

• 2 oz canola oil
• 1 cup onions diced
• 1/2 cup green bell peppers, diced
• 1/2 jalapeno pepper seeded and diced
• 1/4 cup chili powder
• 1 Tsp cumin, ground
• 1 Tsp granulated garlic
• 1 Tbsp low sodium Mexican side of your choice
• 1/2 Tsp onion powder
• 2 Tsp hot sauce
• 1 Tbsp brown sugar
• 1 can crushed tomatoes, undrained
• 1 medium tomato diced or 1 (8 oz) can diced tomato
• 1 cups low sodium kidney beans, drained and rinsed
• 2 oz Bulgur wheat, dry
• 1/2 cup low sodium vegetable broth
• 1 cup water
• Garnish - optional - low fat sour cream crema or avocado.

Instructions

1. Heat oil in a large dutch oven pot over medium high heat.
2. Add onions and sauté for 3 minutes, until translucent
3. Add the green peppers and sauté for 2 minutes, until tender
4. Add the chili powder, cumin, granulated garlic, onion powder, hot sauce (optional), brown sugar, and tomatoes.
5. Reduce heat to low and simmer for 15 minutes, uncovered.
6. Add the kidney beans, bulgur, and water and simmer for 15 minutes, uncovered. Stir occasionally
7. Portion with 6 oz ladle (3/4 cup)
8. Optional - garnish with avocado or low fat sour cream crema.

Things to consider about this recipe: 

• Kidney beans are an excellent plant-based source of protein, which may aid in weight loss, promote colon health, and moderate blood sugar levels. Protein is important in the diet to help us feel satisfied after a meal, supporting lean body muscle mass. The beans along with the variety of vegetables create a high fiber content, which is good for stabilizing blood sugar levels, regulating digestion, and improving gut health.
• Key vitamins: vitamin C, iron, magnesium, potassium, and vitamin B6. The vitamin C helps us better absorb the heme (plant-based) iron from the beans. 
  • This is a vegan recipe for anyone with specific dietary restrictions but also a good recipe for those needing to moderate their blood sugar and gut health.
  • However, this recipe contains Bulgur wheat for those with gluten intolerance or celiac disease. Bulgur can affect those with chronic bowel diseases, such as irritable bowel syndrome or inflammatory bowel disease.