Rating: 4.5 stars
33 Ratings
  • 5 star values: 25
  • 4 star values: 7
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell Magazine, March/April 2007


Recipe Summary

1 hr


Ingredient Checklist


Instructions Checklist
  • 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.

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Nutrition Facts

about 1 1/2 cups
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.

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