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Zesty Wheat Berry-Black Bean Chili

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Submitted by happyzhangbo

This chili is a very great combination, all kinds of nutritient ingredients mix well together.

YIELD

6 servings

PREP

15 min

COOK

45 min

READY

60 min

Ingredients

2 3E+1
TABLESPOONS ML OLIVE OIL, EXTRA-VIRGIN
1 1
LARGE LARGE YELLOW ONION
chopped
1 1
LARGE LARGE SWEET YELLOW BELL PEPPERS
chopped *
5 5
CLOVES CLOVES GARLIC
minced
2 1E+1
TEASPOONS ML CHILI POWDER
1 ½ 7.5
TEASPOONS ML CUMIN
grounnd
1 5
TEASPOON ML OREGANO
dried
½ 2.5
TEASPOON ML SALT
½ 2.5
TEASPOON ML BLACK PEPPER
freshly ground
15 433.5
OUNCES ML/G BLACK BEANS
rinsed
14 404.6
OUNCES ML/G TOMATOES, CANNED
no-salt-added diced, undrained
2 2
EACH EACH CHIPOTLE CHILI PEPPERS
canned, in adobo sauce, minced *
2 1E+1
TEASPOONS ML BROWN SUGAR, LIGHT
1 1
EACH EACH LIMES
juice
1 1
EACH EACH AVOCADOS
diced
½ 118
CUP ML CILANTRO
chopped fresh
For the cooked wheat berries
2 473
CUPS ML WHEAT BERRIES
hard red, winter *
7 1.7
CUPS L WATER
cold
1 5
TEASPOON ML SALT

Directions

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.

For the cooked wheat berries:

Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water.

Place in a large heavy saucepan. Add water and salt.

Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally.

Drain and rinse.

To serve hot, use immediately.

Otherwise, follow the make-ahead instructions.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 508g (17.9 oz)
Amount per Serving
Calories 206 43% from fat
 % Daily Value *
Total Fat 10g 15%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1002mg 42%
Total Carbohydrate 9g 9%
Dietary Fiber 9g 38%
Sugars g
Protein 14g
Vitamin A 8% Vitamin C 33%
Calcium 10% Iron 18%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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