SPECIAL OFFER - Limited Time Only!

(The ad below will not display on your printed page)

20 minute dinner recipes

Print Now

Zesty Wheat Berry-Black Bean Chili

http://www.eatingwell.com/recipes/zesty_wheat_berry_black_bean_chili.html

From EatingWell:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.

6 servings, about 1 1/2 cups each | Active Time: 25 minutes | Total Time: 1 hour

Ingredients

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
  2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Nutrition

Per serving : 386 Calories; 11 g Fat; 1 g Sat; 7 g Mono; 61 g Carbohydrates; 14 g Protein; 15 g Fiber; 703 mg Sodium; 311 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat

Tips & Notes