Directions:
- Put burghul in a small-medium bowl then add 250ml hot water. Leave to soak for 10 minutes.
- While burghul is soaking heat oil in a large saucepan and cook onion over med-low heat for 10 minutes, until soft and golden. Stir often.
- Add garlic and spices and cook, stirring for 1 minute.
- Mix in the burghul, stock and tomatoes. Bring to the boil and simmer for 10 minutes. Stir in the beans, chickpeas, corn and tomato paste then simmer for 20 minutes. Stir often.
- Garnish with parsley. You can also top with a little low-fat natural yoghurt and grated low-fat cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 667.93 Kcal (2796 kJ) | ||
| Calories from fat | 172.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.12g | 29% | |
|---|---|---|---|
| Cholesterol | 50.78mg | 17% | |
| Sodium | 260.95mg | 11% | |
| Potassium | 203.42mg | 4% | |
| Total Carbs | 105.66g | 35% | |
| Sugars | 88.64g | 355% | |
| Dietary Fiber | 1.88g | 8% | |
| Protein | 16.93g | 34% | |
| Vitamin C | 10.7mg | 18% | |
| Vitamin A | 0.8mg | 27% | |
| Iron | 4.5mg | 25% | |
| Calcium | 597.4mg | 60% | |
| Amount Per 100 g | |||
| Calories | 242.52 Kcal (1015 kJ) | ||
| Calories from fat | 62.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.94g | 29% | |
|---|---|---|---|
| Cholesterol | 18.44mg | 17% | |
| Sodium | 94.75mg | 11% | |
| Potassium | 73.86mg | 4% | |
| Total Carbs | 38.37g | 35% | |
| Sugars | 32.18g | 355% | |
| Dietary Fiber | 0.68g | 8% | |
| Protein | 6.15g | 34% | |
| Vitamin C | 3.9mg | 18% | |
| Vitamin A | 0.3mg | 27% | |
| Iron | 1.6mg | 25% | |
| Calcium | 216.9mg | 60% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Quinoa Chili
Quinoa , rinsed well, Water, Olive oil, Onion, chopped and 17 more.. -
Vegan Mexican Stew
Potatoes, peeled and cubed, Carrots, chopped and 12 more.. -
Chili Colorado
Boneless beef chuck roast, Boneless pork butt, Olive oil and 8 more.. -
Vegetable Chili with Polenta
Olive oil, Onion, finely chopped, Garlic cloves, minced and 10 more.. -
Moroccan Fish Stew
Olive oil, Onion, thinly sliced, Garlic clove, crushed and 13 more.. -
Vegetarian Chili
Olive oil, Red onion, chopped, Garlic, crushed and 16 more.. -
Tomato Spinach and Bean Burrito
Olive oil, Diced onion, Garlic, minced and 11 more.. -
Sweet Potato Chili
Olive oil, Onion, Garlic cloves, Chili powder and 9 more.. -
Curried Beef and Cauliflower
Olive oil, Onion, chopped, Garlic cloves, minced and 13 more.. -
Tex-Mex Turkey Soup
Olive oil, Minced onion, Garlic, minced, Chili powder and 19 more.. -
Vegan Black Bean Chili
Olive oil, White onion, chopped, Garlic, chopped and 8 more.. -
Southwestern Rice Pilaf
Olive oil, Chopped red onion, Minced garlic cloves and 11 more.. -
Tex Mex Turkey Soup
Olive oil, Minced onion, Garlic cloves, minced and 19 more.. -
Vegetarian Spicy Chili
Olive oil, Chopped onion, Garlic cloves, chopped and 9 more..
Also Try
-
Low Fat Basic Vegetarian Chili
Onion, diced, Water, Fat-free refried beans, Tomato sauce and 3 more.. -
-
Vegetarian Chili for the Crock Pot
Onion, chopped, Bay leaves, Ground cumin, Oregano, Salt and 13 more.. -
Gluten Free, Low Gi, Vietnamese Pork Stir-Fry
Pork legs , strips, Fish sauce, Lime juice, Brown sugar and 11 more.. -
-
-
-
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
