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Zesty Wheat Berry-Black Bean Chili

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

Your rating: None Average: 4.4 (204 votes)

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.


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Zesty Wheat Berry-Black Bean Chili Recipe

Makes: 6 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 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

This recipe calls for:

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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.

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.

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.

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


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Recipe Categories

Type of Dish
Soups/stews
Main dish, combination meal
Main dish, vegetarian
Servings
6
Ethnic/Regional
American
Southwest
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Meal/Course
Lunch
Dinner

Season
Fall
Winter
Holiday
Super Bowl
Style/Theme
Budget
Entertaining, casual
Everyday favorites
One dish meals
Vegan
Vegetarian
Ease of Preparation
Moderate
Total Time
More than 1 hour
Publication
EatingWell for a Healthy Heart Cookbook (2008)
March/April 2007
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