Zesty Wheat Berry-Black Bean Chili
This chili is a very great combination, all kinds of nutritient ingredients mix well together.
Yield
6 servingsPrep
15 minCook
45 minReady
60 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | tablespoons | olive oil, extra-virgin |
|
| 1 | large |
yellow onion
chopped |
|
| 1 | large |
sweet yellow bell peppers
chopped |
*
|
| 5 | cloves |
garlic
minced |
|
| 2 | teaspoons | chili powder |
|
| 1 ½ | teaspoons |
cumin
grounnd |
|
| 1 | teaspoon |
oregano
dried |
|
| ½ | teaspoon | salt |
|
| ½ | teaspoon |
black pepper
freshly ground |
|
| 15 | ounces |
black beans
rinsed |
|
| 14 | ounces |
tomatoes, canned
no-salt-added diced, undrained |
|
| 2 | each |
chipotle chili peppers
canned, in adobo sauce, minced |
*
|
| 2 | cups | vegetarian chicken broth, non-fat, low-sodium |
*
|
| 2 | teaspoons | brown sugar, light |
|
| 1 | each |
limes
juice |
|
| 1 | each |
avocados
diced |
|
| ½ | cup |
cilantro
chopped fresh |
|
| For the cooked wheat berries | |||
| 2 | cups |
wheat berries
hard red, winter |
*
|
| 7 | cups |
water
cold |
|
| 1 | teaspoon | 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.
Comments
