Star Rating: 4 stars
1 cup no-salt-added tomato juice
1/2 cup bulgur
Vegetable oil spray
2 tbsp. olive oil
1/2 cup frozen chopped onion or 1 medium onion, chopped
2 tsp. bottled minced garlic or 4 medium cloves garlic, minced
2 16-ounce cans no-sal-added pinto or kidney beans
14.5-ounce can no-salt-added crushed tomatoes
4-ounce can chopped green chiles, rinsed and drained
2 tbsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano, crumbled
1/4 tsp. cayenne
1 cup water
In a medium bowl or pan, bring tomato juice to a boil in microwave or on stovetop. Add bulgur, stir several times, and set aside.
Heat a Dutch oven over medium-high heat. Remove from heat and spray with vegetable oil spray. Add olive oil and swirl to coat bottom of pot. Cook onion and garlic for about 3 minutes, or until onion is soft and garlic is aromatic, stirring occasionally.
Add remaining ingredients except water and bring to a boil over high heat.
Stir in water and bulgur mixture; return to a boil. Reduce heat and simmer, uncovered, for 10 to 20 minutes (more simmering allows the flavors to blend).
Per serving: Calories 382, Protein 14 g, Carbohydrates 63 g, Cholesterol 0 mg, Total Fat 8 g, Saturated 1 g, Polyunsaturated 1 g, Monounsaturated 5 g, Fiber 17 g, Sodium 411 mg
7 Weight Watchers points/serving