Zesty Wheat Berry-Black Bean Chili
Zesty Wheat Berry-Black Bean Chili
  • prep: 25 min
  • cook: 0 hr
  • total: 25 min
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  • servings:
  • Summary

    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.

    Ingredients

    • 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 1/2 teaspoons ground cumin
    • 1 teaspoon dried oregano
    • 1/2 teaspoon salt
    • 1/2 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 (see Tip)
    • 2 cups vegetable broth
    • 2 teaspoons light brown sugar
    • 2 cups Cooked Wheat Berries, (recipe follows)
    • Juice of 1 lime
    • 1 avocado, diced
    • 1/2 cup chopped fresh cilantro

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 377 % Daily Value *
    • Total Fat: 11 g 17.42%
    • Saturated Fat: 1 g 7.08%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 249 mg 10.37%
    • Calcium: 73 mg 7.25%
    • Potassium: 810 mg 23.14%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 63 g %
    • Dietary Fiber: 14 g 57.25%
    • Sugar: 5 g
    • Protein: 12 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 10.81%
    • Vitamin C 119.46%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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