Who doesn’t like hearty chili? This delicious chilli pepper with black bean chicken and bulgur is so aromatic and high in fiber that it provides a feeling of satiety and energy for many hours.
Chili is the basis in our house for the winter. Delicious flavors and a hearty texture are all you need to warm up.
This chili chicken with black beans and bulgur is a perfect example. Not only is it delicious, but it is also a great source of fiber, protein, vitamins and minerals!
I decided to use bulgur to give the chili some texture and volume. It is similar to rice or couscous, but has a lower glycemic index. And it is very simple to perform.
If you are looking for a new chili recipe that is tasty, satisfying and good for you, try this recipe!
How to make chicken chili with black beans and bulgur
Are you ready to see how this hearty and flavorful recipe comes together?
Step 1: Place the bulgur in a medium bowl and add the boiling water. Set aside for at least 30 minutes.
Step 2: Drain the black beans in a colander or strainer and rinse well. Put aside.
Step 3: Heat the oil in a large pot or Dutch oven over medium heat.
Step 4: Once heated, add chicken, onion, green pepper and garlic. Cook, stirring occasionally, until the chicken is no longer pink.
Step 5: Add tomatoes, salsa, chilli powder and cumin. Cook everything for 30-45 minutes.
Step 6: Add the beans and cook for another 15 minutes.
Step 7: Just before serving, add the bulgur.
This chili is delicious, but you can add whatever toppings you want! Diced avocado, chopped green onion or some cheese would be great options.
What is bulgur?
Bulgur is a whole grain popular in the Middle East, especially Turkey. It has a chewy texture similar to other grains and a pleasantly nutty flavor.
I like to cook with it because it contains more fiber, vitamins and minerals than rice or couscous and has a lower glycemic index. Sounds perfect for a diabetic!
Look for bulgur at your grocery store near rice and beans.
Sodium lowering
This recipe has a higher sodium content due to canned tomatoes, canned beans, and bottled salsa. If you are watching your sodium intake, there are several ways to lower it.
First, try replacing the canned tomatoes with a mix of fresh tomatoes, ground jalapeño, and a bit of chicken broth.
Then, replace the canned black beans with dried, soaked overnight. Homemade beans will taste so much better.
I make low sodium beans without soaking in my instant pot and it’s super easy!
And finally, opt for low-sodium homemade salsa instead of store-bought so you can control the amount of salt.
Storage
Chili is a great way to prepare meals for the whole week. Stores well and reheats even better!
You can keep these beans and chili chicken in the fridge for 3-4 days. Enjoy it as an easy and delicious lunch or dinner all week long!
Other Healthy Chili Recipes
Can’t get enough chili? Me neither! It’s perfect to feed a crowd or prepare a meal for the week, and the different flavor combinations never get old.
Here are some of my favorite chili recipes that I think you will enjoy:
When you try this chilli, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Chicken chili with black beans and bulgur
Who doesn’t like hearty chili? This delicious chilli pepper with black bean chicken and bulgur is so aromatic and high in fiber that it provides a feeling of satiety and energy for many hours.
Portions:6
Instructions
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Place the bulgur in a medium bowl and cover with boiling water. Set aside for at least 30 minutes.
-
Drain the black beans in a colander or strainer and rinse well. Put aside.
-
Heat the oil in a large pot or Dutch oven over medium heat.
-
Once heated, add chicken, onion, green peppers and garlic. Cook, stirring occasionally, until the chicken is no longer pink.
-
Add tomatoes, salsa, chili powder and cumin. Cook everything for 30-45 minutes.
-
Add the beans and cook for another 15 minutes.
-
Just before serving, add the bulgur.
Notes to the recipe
To reduce sodium, use fresh tomatoes with chopped fresh jalapeno peppers and a bit of chicken stock, dried beans soaked overnight, and/or homemade salsa.
Extra chillies can be stored covered in the fridge for 3-4 days.
Nutritional information per serving
Nutrition Facts
Chicken chili with black beans and bulgur
Amount per serving (1 bowl)
Calories 313
67 calories from fat
% Daily Value*
Fat 7.4g11%
Saturated fat 0.9g6%
trans fats 0g
Polyunsaturated fats 1.6g
Monounsaturated fats 2.8g
cholesterol 35.1 mg12%
Sodium 960.3 mg42%
Potassium 520.3 mg15%
Carbohydrates 39.4g13%
Fiber 7.8g33%
Sugar 6.9g8%
Protein 20.5g41%
Net carbs 31.6g
* Daily percentages are based on a 2000 calorie diet.
#Chicken #chili #black #beans #bulgur
