Wheat Berry Chili
Wheat berries add a unique texture to this flavor-packed chili recipe. This hearty, colorful one pot meal is sure to be a crowd pleaser.
contains glutencontains meat
Ingredients
US
Metric
- 1 cup wheat berries
- 3 cups water
- 1 large onion, chopped
- 1/2 green pepper, chopped
- 1/2 yellow pepper, chopped
- 4 teaspoons chili powder, or to taste
- 1/4 teaspoon hot pepper sauce
- 1/8 teaspoon black pepper
- 1 can 8-ounce tomato sauce, unsalted
- 2 cans (14.5 oz) diced tomatoes
- 2 cups beef broth, 99% fat free, reduced sodium
- 1 can 15-ounce kidney beans, unsalted
- 1 can 15-ounce white beans, unsalted
Steps
- Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary; drain.
- Rinse with cool water and drain thoroughly.
- In the microwave on medium heat, cook onions and green and yellow peppers for 1 minute, or until desired softness.
- In a 4-quart pot, combine remaining ingredients with wheat berries and microwaved vegetables.
- On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.
Nutrition (per serving)
| Calories | 205 |
|---|---|
| Protein | 15.0 g |
| Fat | 1.0 g |
| Carbs | 56.0 g |
| Fiber | 10.0 g |
| Sodium | 194 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)