Zesty Wheat Berry-Black Bean Chili
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.
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, chopped
- 1 large yellow bell pepper,chopped
- 5 cloves garlic, minced
- 2 teaspoons chili powder
- 1 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 15-ounce cans black beans, rinsed
- 2 14-ounce cans no-salt-added diced tomatoes, undrained
- 1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
- 2 cups vegetable broth
- 2 teaspoons light brown sugar
- 2 cups Cooked Wheat Berries, (recipe follows)
- Juice of 1 lime
- 1 avocado, diced
- 1/2 cup chopped fresh cilantro
- 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.
- 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.
Tips & Notes
- Tip: Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.
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.
Nutrition Bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat
More From EatingWell
Make cooking Thanksgiving dinner easier with these simple...
If hungry guests are on their way for Thanksgiving dinner,...
These healthy, flavorful Thanksgiving side dishes are...
Use wild rice in a variety of healthy side dishes, including...
One of the most iconic fall vegetables, squash is a versatile...
Sauces and relishes provide the sweet or savory flavor...
Tender, sweet and just a little nutty, Brussels sprouts add a...
Apple pie is a favorite fall dessert and pumpkin pie is an...
There's nothing more enticing than walking into the kitchen...
If you have celiac disease or are sensitive to gluten, there...
Serve one of these healthy vegetarian main dishes, and you're...
The holiday season is the perfect time to use fresh...
Winter salads can taste like a refreshing start to those...
If you’re looking for a quick and easy appetizer to make for...
Entertaining is made easy with these delicious brunch recipes...
Take the stress out of Thanksgiving with these easy, healthy...
- Super Bowl
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Preparation/ Technique