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Wheat berry chili

Recipe Information

Servings 8
Preparation Time 1 Hour
Cook Time 1 Hour
Total Time 2 Hours
Difficulty Easy
Main Ingredient Beans; Wheat Berries
Category Beans & Legumes; Rice & Grains
Meal Lunch; Dinner
Type Main Dish; Side Dish
Subtype Soup
Cuisine American
Diet Low Calorie; Low Fat; Low Cholesterol; Heart Healthy; High Fiber; Vegetarian; Vegan

Ingredients

  • 1 cup wheat berries 

  • 3 cups water 

  • 1 large onion, chopped

  • 1 sweet red pepper, chopped

  • 1 tablespoon vegetable oil 

  • 3-4 teaspoons chili powder, or to taste

  • 1/4 teaspoon cayenne pepper

  • 1/8 teaspoon black pepper 

  • One 8 ounce can tomato sauce 

  • One 28 ounce can tomatoes, diced

  • 2 cups vegetable broth 

  • 1-2 cups dried beans, prepared

  • Salt, to taste

 

Directions

  • Cook the wheat berries in three cups of water for one hour or until tender; add water as needed. Rinse with cool water and drain thoroughly.

  • In a large pot, saut� the onion and red pepper in the vegetable oil over medium heat until soft.

  • Combine the remaining ingredients in the pot, bring to a boil, and simmer uncovered for one hour or until desired thickness, stirring occasionally.

 

Nutrition (per serving)

  • Calories: 182 cal

  • Total fat: 3g

  • Saturated fat: 0g

  • Polyunsaturated fat: 1g

  • Monounsaturated fat: 0g

  • Cholesterol: 0mg

  • Sodium: 590mg

  • Potassium: 500mg

  • Carbohydrate: 35g

  • Fiber:8g

  • Sugar: 4g

  • Protein: 8g