This recipe is based on a recipe that I found in Eat & Run, by Scott Jurek. The bulgur wheat in this chili really adds a “meaty” texture without adding the extra calories and fat. Bulgur wheat is a source of complex carbohydrates, and combined with the other ingredients in the chili, it makes a complete protein.
Bulgur is such a great whole grain to add to your pantry. Some of the health benefits of bulgur are:
- Helps to prevent constipation
- Helps to reduce the risk of diabetes and heart disease
- It is a good source of insoluble fiber which helps to maintain colon health and may reduce the risk of colon cancer
- It has one of the highest mineral contents of any food. It is rich in iron, phosphorus, zinc, manganese, selenium and magnesium.
The original recipe in Eat & Run was done on the stove top, but I converted my recipe to a slow cooker for convenience.
Slow Cooker Winter Chili
2 TBLS olive oil
2 garlic cloves, minced
1/2 onion, finely chopped
8–10 medium mushrooms, finely chopped
1/2 red bell pepper, finely chopped
3 carrots, finely chopped
1 jalapeño pepper, seeded and minced
1 cup frozen corn kernels
1 tsp ground cumin
½ tsp ground coriander
2 TBLS chili powder
2 tsps sea salt, plus more to taste
½ tsp black pepper
1 28-ounce can diced tomatoes
1 15-ounce can tomato sauce
1 15-ounce can kidney beans, drained
1 15-ounce can black beans, drained
1 15-ounce can red beans, drained
2½ cups water
½ cup dry bulgur wheat
Mix all ingredients in a slow cooker and cook on high for 1-2 hours. Turn to low and continue to cook for 3-4 hours or longer.