Zesty Wheat Berry-Black Bean Chili

Name: Zesty Wheat Berry-Black Bean Chili
Total time: 1 h
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 ½ teaspoons ground cumin; 1 teaspoon dried oregano; ½ teaspoon salt; ½ 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; ½ cup chopped fresh cilantro

Rating: 4.64 stars

80 Ratings
22 Reviews

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.

Cheryl Sternman Rule

Source: EatingWell Magazine, March/April 2007

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Recipe Summary

total:

1 hr

Servings:

Nutrition Profile:

Low-Calorie

High Fiber

Vegetarian

Vegan

Healthy Aging

Healthy Pregnancy

Nutrition Info

Directions

Step 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.

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Step 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.

Associated Recipes

Cooked Wheat Berries

Nutrition Facts

Serving Size: about 1 1/2 cups

Per Serving:

371 calories; protein 13.2g; carbohydrates 58.2g; dietary fiber 15.1g; sugars 12.6g; fat 10.9g; saturated fat 1.5g; vitamin a iu 785.5IU; vitamin c 83.9mg; folate 113.8mcg; calcium 114.4mg; iron 4.5mg; magnesium 21.2mg; potassium 848mg; sodium 734.3mg; thiamin 0.2mg.

Exchanges:

3 starch, 1 vegetable, 1 lean meat, 2 fat

Reviews (22)

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80 Ratings

5 star values: 64
4 star values: 10
3 star values: 2
2 star values: 1
1 star values: 3

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