The texture of the bulgur gives the impression that there’s meat in this hearty stew, and the butternut squash adds a hefty dose of beta carotene. Overall, the dish is also a good source of fiber, folate and other B vitamins, magnesium, and potassium. Serving suggestion: Serve the stew topped with plain fat-free yogurt and a sprinkling of cilantro and scallions, if you’d like.

• ½ cup bulgur
• 1 cup boiling water
• 1 tablespoon olive oil
• 1 large onion, cut into ½-inch chunks
• 3 cloves garlic, minced
• 2 red bell peppers, cut into ½-inch squares
• 1 pound butternut squash or sweet potato, peeled and cut into ½-inch cubes
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 1¾ cups cooked chickpeas or canned (rinsed and drained)
• 1 can (14½ ounces) no-salt-added diced tomatoes

1. In a small, heatproof bowl, combine the bulgur and boiling water. Set aside to soak while you prepare the rest of the stew.
2. In a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring, until the onion is soft, about 7 minutes.
3. Add the bell peppers and cook, stirring, until the peppers are crisp-tender, about 5 minutes.
4. Add the butternut squash and cook, stirring, until the squash begins to soften, about 4 minutes.
5. Add the chili powder, cumin, cinnamon, and salt, stirring to combine. Add the chickpeas and the tomatoes and their juice, and bring to a boil.
6. Drain the bulgur and add to the pan. Reduce to a simmer, cover, and cook until the squash is tender, the chili is slightly thickened, and the flavors are blended, about 7 minutes.

Makes 4 servings; per serving: 485 calories, 9g total fat (1.1g saturated), 0mg cholesterol, 25g dietary fiber, 88g carbohydrate, 20g protein, 380mg sodium.

From The Wellness Kitchen