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H3 Abuelita’s Cracked Wheat Chili by Carrie Adams

Fall comfort food recipes are some of our favorite recipes to make, here in the H3 Healthy Kitchen. Hearty, rich flavor shouldn’t be compromised when making healthy comfort food. A perfect warm recipe for the cool fall evenings.


2 tsp Olive oil

2 cups Onion, chopped

6 each Garlic cloves, minced

1 cup Green bell pepper, chopped

1 cup Red bell pepper, chopped

1 ½ T Chili powder

1 T Oregano, dried

1 T Unsweetened cocoa

1 tsp Cumin, ground

2 cups Water

1 ½ cups Bulgur wheat

1 can (16 ounces )Kidney beans, drained

1 can (15 ounces) Black beans, drained

1 can (14 ½ ounces)Diced tomatoes (undrained, no salt added)

1 can (14 ½ ounces) Vegetable broth or stock

2 pieces Chipotle chilis in adobo sauce, minced

2 cups Cheddar cheese, shredded, reduced fat


    • Pre-heat oven to 375°F.
    • Heat oil in saucepot.
    • Add diced onion and the next seven ingredients to the saucepot.
    • Stir and sauté for 5 to 10 minutes.
    • Add water and next six ingredients.
    • Bring this mixture to a boil.
    • Reduce heat then simmer uncovered for 10 minutes and stir occasionally.
    • Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.
    • Sprinkle with 1 cup of the cheese.
    • Top with remaining bean mixture.
    • Cover and bake for 30 minutes at 375°F.
    • Uncover and sprinkle with remaining cheese.
    • Bake an additional 10 minutes.


Servings: 12

Serving size: 1 ½ cups

Calories: 214

Fat: 3.3 grams