1 tbsp extra virgin olive oil (15 ml)

1 onion, chopped

3 large garlic cloves, finely chopped

1 cup diced carrots (250 ml)

1 green bell pepper, diced

2 tsp jalapeno pepper, finely seeded and chopped (10 ml )

1 can (28-oz/796 ml) whole tomatoes, coarsely chopped, with juice

2-1/2 cups cooked kidney beans (625 ml)

1 cup water (250 ml)

1 cup frozen corn kernels (250 ml ) 1/3 cup bulgur (75 ml) 4 tsp chili powder (20 ml)

1 tsp ground cumin (5 ml)

1 tsp dried oregano (5 ml)

Salt to taste

3 tbsp fresh cilantro, chopped (45 ml), optional

Grated light cheddar, optional

In heavy large pot, heat oil over medium heat. Add onion, garlic, carrots, green pepper and jalapeno; sauté for 8 to 10 minutes or until vegetables are tender. Add tomatoes, kidney beans, water, corn, bulgur, chili powder, cumin and oregano. Bring to a boil; reduce heat to medium-low and simmer, uncovered and stirring occasionally for 20 to 25 minutes or until bulgur has thickened the mixture. Season to taste with salt. Garnish with cilantro and cheese, if desired. Makes six cups, or four servings.

Per-serving nutritional information: calories: 319; protein: 16 g; fat: 5 g; saturated fat: 1 g; carbohydrate: 59 g; dietary fibre: 17 g; sodium: 339 mg. •

Rosie Schwartz is a consulting dietitian in private practice and author of The Enlightened Eater’s Whole Foods Guide (Viking Canada).

Copyright February 2008 CARP magazine