SERVING SIZE:  1 cup
SERVINGS:  12
PREPARATION TIME:  15 minutes
COOKING TIME:  4 hours quick bean method, longer for crock pot or overnight soak

EQUIPMENT NEEDED:

Stove and large pot  OR
Crock pot
Can opener

INGREDIENTS:

1	pound (2 1/2 cups) dry beans such as pinto, red or black beans
1/2	cup bulgur
1/3	cup dried, minced onion or 1 diced fresh onion
1	Tablespoon garlic powder or minced garlic
2	Tablespoons chili powder
2	teaspoons cumin
2	teaspoons Italian seasoning
1	teaspoon salt (optional)
1	28 ounce can crushed or diced tomatoes

DIRECTIONS:

TO PREPARE BEANS:

1. Sort and remove broken, dirty or shriveled beans.
2. Pour beans into a pot or colander and rinse well under cold water.
3. Place beans in a large pot with 8 cups of water and soak overnight. Or, use Quick Method: bring water and beans to a boil. Boil for 2 minutes. Remove from heat and soak for 1 1/2 hours.
4. Drain and rinse the beans.

SLOW COOKER (CROCK POT) DIRECTIONS:

1. Put prepared beans, bulgur and seasonings in slow cooker. Cover with 5 cups cold water.
2. Set slow cooker on low to cook for 8 or more hours. Set on high to cook for 5 – 7 hours.
3. Simmer until beans are tender.
4. Add the tomatoes and simmer until hot. If added too soon the beans may be hard. Add more water if needed.

STOVETOP DIRECTIONS:

1. Put prepared beans in a large pot with 5 cups cold water. Bring to a boil.
2. Add seasonings. Cover, reduce heat and simmer for 2 hours. Check often to make sure beans don’t dry out. Add more water if needed.
3. Add tomatoes and bulgur. Simmer for 15 minutes. Stir frequently.

RECIPE TIP:

• Substitute one 15 ounce can of tomato sauce and one 14.5 ounce can of diced tomatoes. No need to add salt.
• For a gluten free version, quinoa or brown rice can be substituted for the bulgur.

Download the Complete Recipe (PDF)

NUTRITIONAL FACTS:

AMOUNT PER SERVING:
Calories	177
Total fat	1 g
Saturated fat	0 g
Cholesterol	0 mg
Sodium	375 mg
Total Carbohydrates	35 g
Fiber	10 g
Sugar	4 g
Includes 0 g of Added Sugars
Protein	10 g
Phosphorus	169 mg
Potassium	612 mg

Recipe submitted by Mount Mary University Dietetics Department