Directions:
- Put 3 cups of the water and the bulgur in a medium microwave safe bowl.
- Cover and microwave on high until bulgur is tender, about 15 minutes.
- Meanwhile heat oil in a large nonstick skillet.
- Add onion and pepper, sauté 5 minutes.
- Add chili powder, garlic and cumin powder, sauté until fragrant.
- Add remaining 2-1/2 cups water, the tomatoes, pumpkin, zucchini and corn, bring to a boil over medium-high heat.
- Reduce the heat and simmer 10 minutes, stirring occasionally until vegetables are tender.
- Stir in beans and bulgur, heat through.
- Remove from heat and stir in cilantro.
- Top with cheddar cheese and sour cream.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 81.95 Kcal (343 kJ) | ||
| Calories from fat | 19.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.15g | 3% | |
|---|---|---|---|
| Sodium | 60.06mg | 3% | |
| Potassium | 193.18mg | 4% | |
| Total Carbs | 15.02g | 5% | |
| Sugars | 2.24g | 9% | |
| Dietary Fiber | 2.41g | 10% | |
| Protein | 2.5g | 5% | |
| Vitamin C | 5.4mg | 9% | |
| Iron | 0.8mg | 5% | |
| Calcium | 42mg | 4% | |
| Amount Per 100 g | |||
| Calories | 25.86 Kcal (108 kJ) | ||
| Calories from fat | 6.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.68g | 3% | |
|---|---|---|---|
| Sodium | 18.95mg | 3% | |
| Potassium | 60.96mg | 4% | |
| Total Carbs | 4.74g | 5% | |
| Sugars | 0.71g | 9% | |
| Dietary Fiber | 0.76g | 10% | |
| Protein | 0.79g | 5% | |
| Vitamin C | 1.7mg | 9% | |
| Iron | 0.3mg | 5% | |
| Calcium | 13.2mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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