• 1 (15-ounce) can Light Red Kidney Beans, rinsed and drained
  • 1 (15-ounce) can Black Beans, rinsed and drained
  • 1 cup carrot, chopped
  • 1 cup green bell pepper, chopped
  • 1 small onion, chopped
  • 1 garlic clove, chopped
  • 2 cups water
  • 1/2 cup bulgur, uncooked
  • 1 (15-ounce) can stewed tomatoes, undrained
  • 1 (8-ounce) can tomato sauce
  • 2 teaspoons chili powder
  • 2 teaspoons cumin


  1. Coat a nonstick pan with nonfat cooking spray and sauté carrot, pepper, onion, and garlic for about 3 minutes.
  2. In a large pan combine sautéed mixture with remaining ingredients and bring to a boil.
  3. Cover and simmer 45 minutes, stirring often to prevent bulgur from sticking to pan.


Servings per recipe: 4
Serving size: 1-3/4 cups
Calories: 309
Carbohydrates: 60g
Fat: 2g
Cholesterol: 0mg
Protein: 16g
Fiber: 6g
Sodium: 890mg (658mg if using dry beans)


2-1/2 starch/bread
1 lean meat
1-1/2 fruit

Leave a Reply

Your email address will not be published. Required fields are marked *