Bulgur Vegetable Chili

A satisfying Bulgur and Bean Vegetable Chili recipe filled with hearty, nourishing ingredients. Simple to prepare and great on chilly days. (Vegan, oil-free.)

This bulgur chili is simple to make and so satisfying!

It combines hearty beans, tender bulgur, warm spices, and a variety of colorful vegetables for lots of plant-based nutrients.

Both nourishing and comforting.

What is Bulgur?

Bulgur wheat is a whole grain made from parboiled groats of several different wheat species. (Therefore it's not a gluten-free grain.)

Nutrients: It contains protein, fiber, and several vitamins and minerals.

Different sizes: You can find it in a variety of grinds from fine, medium, coarse, and extra-coarse. (I use a medium or coarse grind for this recipe.)

Meat substitute: Bulgur is a great substitute for the ground beef or meat in traditional chili because it thickens up the texture and makes it so cozy and hearty. It's a great option for vegan and vegetarian chili.

Ingredients for Bulgur Chili

For this recipe you will simmer in a large pot:

• Yellow onion: Or you can use white onion or sweet onion instead.
• Green bell pepper: I like the flavor of green pepper best in this chili, but you can use orange, yellow, or red bell pepper instead.
• Fresh garlic cloves: Or substitute a teaspoon or two of dried garlic powder instead.
• Zucchini: Or you can use yellow summer squash if desired.
• Sweet corn: Either canned, frozen, fire-roasted, or fresh.
• Kidney beans: I like kidney beans best with this recipe, but you can easily substitute pinto beans or black beans if desired.
• Bulgur: I use a medium or coarse grind for this recipe.
• Canned diced tomatoes: Either regular diced tomatoes or fire-roasted.
• Tomato sauce: You will need a 15-ounce can tomato sauce (not marinara).
• Vegetable broth: Be sure to use low sodium if preferred.
• Chili powder + ground cumin + smoked paprika: This recipe is fairly mild if using a mild chili powder. You could also include other spices or herbs like dried oregano.

Customizing

Make it spicy: Add jalapeño, cayenne pepper, chipotle in adobo sauce, or hot sauce to taste.

Omit the zucchini: Feel free to leave out the zucchini and replace with another can of beans such as black beans, pinto beans, or kidney beans. You could also include potatoes or sweet potato.

Make it gluten-free: Bulgur is not a gluten-free grain, so you could replace it with rice or quinoa if desired.

Serving

Serve this chili as it is, or garnish your bowl with your favorite toppings. A few ideas include:

• Avocado (my favorite!)
• Crumbled tortilla chips
• Fresh cilantro
• Green onions (scallions)
• Vegan shredded cheese
• Vegan sour cream
• Hot sauce

Storing

Store leftovers in an airtight container in the refrigerator once it fully cools. Then reheat in the microwave when ready to enjoy. We find it keeps in the fridge for about 4-5 days.

Note: The chili continues to thicken as it sits and the bulgur soaks up more liquid.

For more inspiration, also browse all vegan soup + chili recipes.

Bulgur Vegetable Chili

A satisfying vegan chili filled with hearty bulgur, beans, and vegetables. Simple to prepare, and so warm and nourishing! Great served with avocado.

5 from 4 votes

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Prep Time: 30 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 45 minutes minutes

Author: Kaitlin - The Garden Grazer

Course: Soup

Cuisine: Oil-Free, Vegan

Servings: 5 medium bowls

US CustomaryMetric

Ingredients

• 1 yellow onion
• 1 green bell pepper
• 1 medium zucchini
• 3-4 cloves garlic
• 1 1/2 cups sweet corn (I use frozen)
• 3 cups vegetable broth
• 15 oz. can tomato sauce
• 15 oz. can diced tomatoes (or fire-roasted)
• 2/3 cup bulgur
• 15 oz. can kidney beans
• 1 Tbsp. chili powder (I use mild)
• 1 tsp. ground cumin
• 1/2 tsp. smoked paprika

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Instructions

• Dice onion and bell pepper. Dice zucchini and set aside.
• In a stockpot over medium-high heat, sauté onion and bell pepper for 7-8 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
• Meanwhile, mince garlic.
• When onion is translucent, add garlic, chili powder, smoked paprika, and cumin. Stir and sauté 1-2 minutes.
• Add zucchini, sweet corn, broth, tomato sauce, diced tomatoes, bulgur, and kidney beans (rinsed and drained).
• Bring to a light boil. Then reduce heat and simmer for 15 minutes, stirring occasionally, until bulgur is cooked.
• Serve with any desired toppings.

Notes

For serving: Add avocado, crumbled tortilla chips, fresh cilantro, vegan shredded cheese, vegan sour cream, or hot sauce.

Thickness: The chili will continue to thicken as it sits.

Nutrition Per Serving (Estimate)

Nutrition Facts

Bulgur Vegetable Chili

Amount per Serving

Calories

248

% Daily Value*

Fat

 

2

g

3

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

1

g

Potassium

 

1066

mg

30

%

Carbohydrates

 

52

g

17

%

Fiber

 

13

g

54

%

Sugar

 

13

g

14

%

Protein

 

11

g

22

%

Vitamin A

 

1636

IU

33

%

Vitamin C

 

45

mg

55

%

Calcium

 

96

mg

10

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Sodium: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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If you are enjoying this Bulgur and Bean Vegetable Chili recipe, also check out:

• Teriyaki Vegetable Stir Fry (Oil-Free)
• Black Bean Tacos
• Vegetable Barley Soup
• Kidney Bean, Spinach, Orzo Soup

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