This is basic starter recipe, like a sourdough starter. Your choice of ingredients may be different.  I also liked this very different recipe alternative.

1/2 cup tomato juice
1/2 cup uncooked bulgar wheat
1 cup whole corn
1 & 1/2 teaspoon chili powder
1/4 teaspoon oregano leaves
1/2 teaspoon ground cumin
1 large onion, chopped
1 green bell pepper, chopped
2 cloves garlic, chopped( or more and roast it first for extra special flavor)
1 can (28 oz ) tomatoes, undrained
1 can (15 oz) black beans, drained and rinsed

Heat tomato juice to boiling and add Bulgar wheat. Cover and let stand 30 to 60 minutes or until juice is absorbed. Mix remaining ingredients in nonstick pan, breaking up tomatoes. Cook over med-high heat , stirring frequently, until vegetables are tender. Stir in bulgar; heat through.

About 200 calories per serving,