Zesty Wheat Berry-Black Bean Chili
2 tablespoons extra-virgin olive oil
1 large yellow onion, chopped
1 large yellow bell pepper, chopped
5 cloves garlic, minced
2 teaspoons chili powder
1 ½ teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon salt
½ teaspoon freshly ground pepper
2 15-ounce cans black beans, rinsed
2 14-ounce cans no-salt-added diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced
2 cups vegetable broth
2 teaspoons light brown sugar
2 cups Cooked Wheat Berries (recipe follows)
Juice of 1 lime
1 avocado, diced
½ cup chopped fresh cilantro
- 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.
Nutrition per serving (3/4 cup): Calories: 190; Fat 6g; Carbohydrates 29g: Protein 6g; Sodium 367mg
Cooked Wheat Berries Recipe
2 cups hard red winter-wheat berries, (see Tip)
7 cups cold water
1 teaspoon salt
- 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.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month.
Tip: Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, kingarthurflour.com, and Bob’s Red Mill, (800) 349-2173, bobsredmill.com
Nutrition per serving (1/2 cup): Calories: 150; Fat 0g; Carbohydrates 30g: Protein 6g; Sodium 265mg
Recipe adapted from: EatingWell.com. March/April 2007. Cheryl Sternman Rule. https://www.eatingwell.com/recipe/249405/zesty-wheat-berry-black-bean-chili/