Vegetarian Chili (Low Gi)

“This is a bit different as it uses burghul. If you prefer you can substitute the burghul with brown rice but it will increase the GI. It will still remain within the low-GI range however. Australian measurements used.”
READY IN:
55mins
SERVES:
4
UNITS:
US

Ingredients Nutrition

Directions

  1. Put burghul in a small-medium bowl then add 250ml hot water. Leave to soak for 10 minutes.
  2. 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.
  3. Add garlic and spices and cook, stirring for 1 minute.
  4. 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.
  5. Garnish with parsley. You can also top with a little low-fat natural yoghurt and grated low-fat cheese.

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