Bean Bulgur Chili Recipes

BEAN & BULGUR CHILI

Steps:

• In a Dutch oven over medium heat, cook the onions, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in carrot and seasonings; cook and stir 1 minute longer., Stir in the tomatoes, beans, broth and tomato paste. Bring to a boil. Reduce heat; cover and simmer for 30 minutes., Meanwhile, cook bulgur according to package directions. Stir into chili; heat through. Garnish each serving with desired toppings.

BULGUR CHILI

Steps:

• Place bulgur in a large bowl; stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain and squeeze dry., In a large saucepan, saute green peppers and onion in oil until tender. Stir in the bulgur, tomato juice, beans, tomatoes, tomato sauce, water, chili powder, garlic, cumin and cayenne. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until heated through. Sprinkle with cheese.

HEALTHY CHILI BEAN AND BULGUR BURGERS

Steps:

• Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover and simmer until tender, 10 to 12 minutes. Strain, and let cool completely.
• Meanwhile, heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
• Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
• Position an oven rack at the top of the oven, and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
• Arrange the patties on the prepared baking sheet, and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes. Remove the baking sheet from the broiler, flip each patty with a metal spatula and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
• Halve, pit and slice the avocado. Put each patty on a muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocados and sprouts, and sandwich with the muffin top.

CHILI BEAN-AND-BULGUR CAKES

Steps:

• Combine the bulgur with 1 1/2 cups of water in a small saucepan. Bring to a boil, reduce heat to medium low, cover and simmer until tender, 10 to 12 minutes. Drain off the excess water and cool the bulgur completely.
• Heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin and cayenne and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Remove from the heat and let the chili oil cool to room temperature.
• Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
• Position an oven rack at the top of the oven and preheat the broiler. Line a baking sheet with foil. Combine the beans, cooked bulgur, cheese, breadcrumbs, 1 scallion, chili oil and 1/2 teaspoon salt in a large bowl. Use a potato masher to mash and combine the mixture until it holds together when squeezed. Form into 8 uniform cakes about 3/4-inch thick.
• Arrange the cakes on the prepared baking sheet and generously coat each with cooking spray. Broil until a golden-brown crust forms, 3 to 4 minutes. Remove the baking sheet from the broiler and use a metal spatula to flip each cake. Coat the tops of the cakes with cooking spray and continue to broil until the tops are golden brown, 3 to 4 minutes.
• Spread the romaine on a platter, transfer the chili cakes to the platter, drizzle with the sour cream mixture and sprinkle with cheese and the remaining scallion.

BULGUR CHILI

Steps:

• Pour water and bulgur into a saucepan. Bring to a boil; cover and simmer until tender, 12 to 15 minutes. Drain off excess water.
• Heat olive oil in a large pot over medium heat. Add carrots, onions, green bell pepper, red bell pepper, and jalapeno pepper; cook and stir until softened and starting to brown, 5 to 10 minutes. Stir in garlic; cook and stir until fragrant, 1 to 2 minutes.
• Stir cooked bulgur, tomato juice, kidney beans, black beans, diced tomatoes, tomato sauce, chili powder, taco seasoning, cumin, cayenne, and pepper into the pot. Bring to a boil; reduce heat and simmer until flavors combine, 20 to 30 minutes.

CHARLIE'S BEAN BURGERS

Steps:

• Rinse and dry the wheatberries.
• Lightly toast the wheatberries in a medium sized pot.
• Add 1 cup of the stock, the ketchup, and the steak sauce to the pot and cook the wheatberries on medium low heat for 10 minutes or until most of the liquid has been absorbed.
• Add one cup of stock and cook for another 10 minutes or until most of the liquid has been absorbed.
• Add one cup of stock and cook for another 10 minutes or until the liquid has been absorbed.
• Add the last cup of stock, the bulgur, the onion flakes, cumin, coriander, chili powder, garlic powder, thyme, marjoram, and smoked paprika, stir well and cook for 10 minutes or until the liquid has been absorbed.
• Remove the wheatberries and bulgur from the heat and let the grains absorb all of the liquid.
• While the grains are cooking, make the binder.
• In a food processor, add the dry, cooked chickpeas along with the tahini, breadcrumbs, and oats.
• Pulse until the mixture resembles coarse meal.
• Add the eggs, salt, and cumin and pulse until fully incorporated and the mixture appears smooth.
• Once the grains have cooled enough to handle, open the refried beans and drain any liquid in the can.
• Add the refried beans to a large mixing bowl along with the grains and mix well with a wooden spoon.
• Add the binder and continue to mix so that the light colored binder has been fully incorporated.
• Using a spatula, push the mixture down into the bowl and cover with plastic wrap (or if the bowl has a lid use that).
• Let the mixture rest for a few hours or overnight.
• If grilling, place patties on foil and grill about 8 minutes on each side. If baking, place patties on baking sheet and bake at 450 degrees for about 10 minutes on each side.