Cooking at Home - Wheat Berry Chili

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Published Wednesday, March 30, 2022

Makes :8 Servings

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.

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

Directions

  1. Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary, drain. 
  2. Rinse with cool water and drain thoroughly. 
  3. In the microwave on medium heat, cook onion, green and yellow pepper for 1 minute, or until desired softness. 
  4. In a 4-quart pot, combine remaining ingredients with wheat berries and microwaved vegetables. 
  5. On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally. 

Source: MyPlate National Strategic Partners, The Grain Chain

Nutrition Information

Nutrients

Amount

Total Calories

205

Total Fat

1 g

Saturated Fat

0 g

Cholesterol

1 mg

Sodium

194 mg

Carbohydrates

56 g

Dietary Fiber

10 g

Total Sugars

7 g

Added Sugars included

0 g

Protein

15 g

Vitamin D

0 mcg

Calcium

58 mg

Iron

6 mg

Potassium

367 mg

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