Wheat Berry Chili
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Serves8 (1 1/2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1 cup wheat berries, uncooked
- 3 cups water
- 1 cup onion, chopped
- 1/2 green pepper, chopped
- 1/2 yellow pepper, chopped
- 4 teaspoons chili powder
- 1/4 teaspoon hot pepper sauce (optional)
- 1/8 teaspoon black pepper
- 1 8-ounce no-salt-added tomato sauce
- 2 14.5-ounce cans diced tomatoes, low sodium
- 2 cups beef broth, 99% fat free, reduced sodium
- 1 15-ounce can beans, kidney, low sodium, drained and rinsed
- 1 15-ounce can beans, white, low sodium, drained and rinsed
Directions
- 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 onion, green and yellow pepper 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.
Recipe Tips
Use vegetable broth or water in place of beef broth for a vegetarian option.
Nutrition Facts
Wheat Berry Chili
Amount Per Serving (1 1/2 cups eachg)
Calories 179
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 692mg
29%
Potassium 614mg
18%
Total Carbohydrates 38g
13%
Dietary Fiber 8g
32%
Sugars 13g
Protein 9g
18%
Vitamin A
19%
Vitamin C
63%
Vitamin D0%
Calcium
6%
Iron
15%
* Percent Daily Values are based on a 2000 calorie diet.
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