Wheat Berry Chili
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Ingredients
- 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
Instructions
- 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
| Calories | 205 |
|---|---|
| Protein | 15 g |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 1 mg |
| Sodium | 194 mg |
| Carbohydrates | 56 g |
| Dietary Fiber | 10 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: MyPlate National Strategic Partners The Grain Chain