Good For You Chili
["4 c. water", "1 (28 oz.) can crushed tomatoes", "2 (16 oz.) cans pinto or navy beans, rinsed, drained", "1 (16 oz.) can pumpkin", "1 c. chopped onion", "1 c. red or green pepper, chopped", "1 (4 oz.) can chopped green chilies", "2/3 c. bulgar wheat (from health foods store)", "2 1/2 tsp. chili powder", "1 tsp. ground cumin", "1 tsp. minced garlic", "1 tsp. salt"]
["Put all ingredients together in 4 or 5 quart pot.", "Bring to a boil.", "Reduce heat and simmer, uncovered 30 to 35 minutes until bulgar is tender.", "Serve with the following garnishes:", "low fat sour cream, plain low fat yogurt, shredded reduced fat Cheddar cheese or sliced scallions.", "Serves 6. Per serving:", "228 calories; 11 g. protein; 45 g. carbohydrate; 2 g. fat; 0 mg. cholesterol; 946 mg. sodium; 12 g. fiber."]
["water", "tomatoes", "pinto", "pumpkin", "onion", "red", "green chilies", "bulgar wheat", "chili powder", "ground cumin", "garlic", "salt"]