Grains - Wheat Berry-Black Bean Chili

By BlueSchmoo

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.

I used Muir Glen Fire roasted petite diced tomatoes in Adobo, I also used some Chipotle powder

Per serving: 386 calories; 11 g fat ( 1 g sat , 7 g mono ); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv)

Ingredients

• 6 (3)
• 2 tablespoons EV olive oil (1 Tbsp)
• 1 large yellow onion, chopped (1 sm)
• 1 large yellow bell pepper,chopped (1/2 pepper)
• 5 cloves garlic, minced (2 1/2 Cloves)
• 2 teaspoons chili powder (1 tsp)
• 1 1/2 teaspoons ground cumin (3/4 tsp)
• 1 teaspoon dried oregano (1/2 tsp)
• 1/2 teaspoon salt (1/4 tsp)
• 1/2 teaspoon freshly ground pepper (1/4 tsp)
• 2 15-ounce cans black beans, rinsed (1 Can)
• 2 14-ounce cans no-salt-added diced tomatoes, undrained (1 Can)
• 1-2 canned chipotle peppers in adobo sauce, minced
• 2 cups vegetable broth (1 Cup)
• 2 teaspoons light brown sugar (1 tsp)
• 2 cups Cooked Wheat Berries (1 Cup)
• Juice of 1 lime (1/2 lime)
• 1 avocado, diced (1/2 avocado)
• 1/2 cup chopped fresh cilantro (1/4 cup)

Details

Servings 6
Adapted from eatingwell.com

Preparation

Step 1

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.

Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.