Zesty Wheat Berry-Black Bean Chili
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.
Prep Time:
25 mins
Total Time:
1 hr
Servings:
6 servings, about 1 1/2 cups each
Ingredients
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2 tablespoons extra-virgin olive oil
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1 large yellow onion, chopped
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1 large yellow bell pepper, chopped
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5 cloves garlic, minced
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2 teaspoons chili powder
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1 1/2 teaspoons ground cumin
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1 teaspoon dried oregano
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1/2 teaspoon salt
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1/2 teaspoon freshly ground pepper
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2 15-ounce cans black beans, rinsed
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2 14-ounce cans no-salt-added diced tomatoes, undrained
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1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
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2 cups vegetable broth
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2 teaspoons light brown sugar
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2 cups Cooked Wheat Berries, (recipe follows)
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Juice of 1 lime
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1 avocado, diced
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1/2 cup chopped fresh cilantro
Directions
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.
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.
Tip:
Tip: Canned chipotle peppers (smoked jalapenos) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.
Nutrition information
Calories 386, Total Fat 11 g, Saturated Fat 1 g, Monounsaturated Fat 7 g, Sodium 703 mg, Carbohydrate 61 g, Fiber 15 g, Protein 14 g, Potassium 311 mg. Daily Values: Vitamin A 25%, Vitamin C 130%, Iron 25%. Exchanges: Starch 3, Vegetable 1, Lean Meat 1, Fat 2.
Percent Daily Values are based on a 2,000 calorie diet
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