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Zesty Wheat Berry-Black Bean Chili

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Recipe

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
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 tablespoons olive oil, extra-virgin
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1 large yellow onion
chopped
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1 large sweet yellow bell peppers
chopped
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5 cloves garlic
minced
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2 teaspoons chili powder
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1 ½ teaspoons cumin
grounnd
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1 teaspoon oregano
dried
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½ teaspoon salt
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½ teaspoon black pepper
freshly ground
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15 ounces black beans
rinsed
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14 ounces tomatoes, canned
no-salt-added diced, undrained
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2 each chipotle chili peppers
canned, in adobo sauce, minced
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2 cups vegetarian chicken broth, non-fat, low-sodium
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2 teaspoons brown sugar, light
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1 each limes
juice
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1 each avocados
diced
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½ cup cilantro
chopped fresh
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For the cooked wheat berries
2 cups wheat berries
hard red, winter
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7 cups water
cold
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1 teaspoon salt
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Ingredients

Amount Measure Ingredient Features
3E+1 ml olive oil, extra-virgin
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1 large yellow onion
chopped
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1 large sweet yellow bell peppers
chopped
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5 cloves garlic
minced
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1E+1 ml chili powder
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7.5 ml cumin
grounnd
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5 ml oregano
dried
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2.5 ml salt
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2.5 ml black pepper
freshly ground
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433.5 ml/g black beans
rinsed
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404.6 ml/g tomatoes, canned
no-salt-added diced, undrained
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2 each chipotle chili peppers
canned, in adobo sauce, minced
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473 ml vegetarian chicken broth, non-fat, low-sodium
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1E+1 ml brown sugar, light
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1 each limes
juice
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1 each avocados
diced
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118 ml cilantro
chopped fresh
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For the cooked wheat berries:
473 ml wheat berries
hard red, winter
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1.7 l water
cold
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5 ml salt
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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 20643% 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?
 

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