Half-Hour Chili

Makes: 6 servings, about 1 1/3 cups each
Active time: 15 minutes | Total: 30 minutes

This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it's a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.

1 tablespoon canola oil
3 medium onions, chopped
1 carrot, chopped
1 tablespoon finely chopped jalapeño pepper
2 cloves garlic, finely chopped
1-2 tablespoons chili powder
1 teaspoon ground cumin
1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
1 teaspoon brown sugar
1/4 teaspoon salt
2 15-ounce cans red kidney beans, rinsed
1/3 cup bulgur (see Note)
1/2 cup nonfat plain yogurt for garnish
1/3 cup chopped scallions for garnish
1/4 cup chopped fresh cilantro for garnish

1. Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.
2. Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.
3. Garnish with yogurt, scallions and cilantro, if desired.

Per serving: 217 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 40 g carbohydrate; 1 g added sugars; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium.
Nutrition bonus: Vitamin A (49% daily value), Vitamin C (43% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv).

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that-cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.