Diabetes Cure

Black Bean Chicken Chili with Bulgur

Who doesn’t love a hearty chili? This delicious black bean chicken chili with bulgur is so flavorful and packed with fiber to keep you full and energized for hours.

Black Bean Chicken Chili with Bulgur in white bowl with spoon

Chili is a cold-weather staple in our household. The delicious flavors and hearty texture is just what you need to warm yourself up.

This black bean chicken chili with bulgur is a great example. Not only is it delicious, but it’s also a great source of fiber, protein, vitamins, and minerals!

I decided to use bulgur to add texture and bulk to the chili. It’s similar to rice or couscous, but with a lower glycemic index. And it’s very simple to make.

If you’re looking for a new chili recipe that’s tasty, satisfying, AND good for you, give this one a try!

How to make black bean chicken chili with bulgur

Are you ready to see how this hearty and flavorful recipe comes together?

All the ingredients prepared and sorted in individual ramekins

Step 1: Place the bulgur in a medium bowl and add boiling water. Set aside for at least 30 minutes.

Step 2: Drain the black beans in a colander or strainer and rinse well. Set aside.

Step 3: Heat the oil in a large stockpot or Dutch oven over medium heat.

Step 4: Once hot, add the chicken, onion, green pepper, and garlic. Cook, stirring occasionally, until the chicken is no longer pink.

Chicken and vegetables in cooking pot

Step 5: Add the tomatoes, salsa, chili powder, and cumin. Allow everything to cook for 30-45 minutes.

Step 6: Add the beans and cook for another 15 minutes.

Beans being added to the chicken chili pot

Step 7: Just before serving, add the bulgur.

Finished chicken chili ready to serve

This chili is delicious as is, but you’re welcome to add any of your favorite toppings! Diced avocado, chopped green onion, or a little cheese would all be great options.

What is bulgur?

Bulgur is a whole grain that’s popular in the Middle East, especially in Turkey. It has a chewy texture similar to other grains and a pleasantly nutty taste.

See also  Low-Carb Creamy Chicken Soup (Keto, Gluten Free)

I like to cook with it because it contains more fiber, vitamins, and minerals than rice or couscous, and it has a lower glycemic index. Sounds perfect for a diabetic!

Look for bulgur in your grocery store near the rice and beans.

Spoonful of black bean chicken chili held above the pot

Lowering the sodium

This recipe is higher in sodium due to the canned tomatoes, canned beans, and bottled salsa. If you’re watching your sodium intake, there are a few ways to lower it.

First, try replacing the canned tomatoes with a mix of fresh tomatoes, minced jalapeño, and a little chicken stock.

Next, swap out the canned black beans for dried beans that have been soaked overnight. Homemade beans will taste much better, too.

I make low-sodium no-soak beans in my instant pot and it’s super easy!

And finally, opt for homemade low-sodium salsa instead of store-bought so you can control the amount of salt.

Two bowls of chili on a table

Storage

Chili is a great way to meal prep for the week. It stores well and reheats even better!

You can store this bean and chicken chili covered in the refrigerator for 3-4 days. Enjoy it as an easy and delicious lunch or dinner throughout the week!

Table set with cutlery and multiple bowls of chili

Other healthy chili recipes

Can’t get enough of chili? Me neither! It’s perfect to feed a crowd or meal prep for the week, and the different combinations of flavors never get old.

Here are a few of my favorite chili recipes I think you’ll enjoy:

When you’ve tried this chili, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Black Bean Chicken Chili with Bulgur

Print

Black Bean Chicken Chili with Bulgur

Who doesn't love a hearty chili? This delicious black bean chicken chili with bulgur is so flavorful and packed with fiber to keep you full and energized for hours.
Course Main Course
Cuisine American
Diet Diabetic
Keyword black bean chicken chili, chicken chili, chili
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6
Calories 313kcal
Author Diabetic Foodie

Instructions

  • Place the bulgur in a medium bowl and add boiling water. Set aside for at least 30 minutes.
  • Drain the black beans in a colander or strainer and rinse well. Set aside.
  • Heat the oil in a large stockpot or Dutch oven over medium heat.
  • Once hot, add the chicken, onion, green pepper, and garlic. Cook, stirring occasionally, until the chicken is no longer pink.
  • Add the tomatoes, salsa, chili powder, and cumin. Allow everything to cook for 30-45 minutes.
  • Add the beans and cook for another 15 minutes.
  • Just before serving, add the bulgur.

Notes

This recipe is for 6 servings of chili.

To reduce the sodium, use fresh tomatoes plus a minced fresh jalapeño and a little chicken stock, dried beans that have been soaked overnight and/or homemade salsa.

Extra chili can be stored covered in the refrigerator for 3-4 days.

Nutrition

Serving: 1bowl | Calories: 313kcal | Carbohydrates: 39.4g | Protein: 20.5g | Fat: 7.4g | Saturated Fat: 0.9g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 2.8g | Trans Fat: g | Cholesterol: 35.1mg | Sodium: 960.3mg | Potassium: 520.3mg | Fiber: 7.8g | Sugar: 6.9g | Net carbs: 31.6g

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