Black Bean Chili with Wheat Berries
Makes 6 servings, about 1 1/2 cups each Prep Time: 25 minutes Total Time: 1 hour Ease of Preparation: Moderate Ingredients 2 tablespoons extra-virgin olive oil 1 large yellow onion, chopped 1 large yellow bell pepper, chopped 5 cloves garlic, minced 2 teaspoons chili powder 1 1/2 teaspoons ground cumin 1 teaspoon dried oregano 1/2 teaspoon freshly ground pepper 2 15-ounce cans low sodium black beans, rinsed 2 14-ounce cans no-salt-added diced tomatoes, undrained 1 can chipotle peppers in adobo sauce, minced 2 cups vegetable broth 2 teaspoons light brown sugar 2 cups Cooked Wheat Berries Juice of 1 lime 1 avocado, diced 1/2 cup chopped fresh cilantro Preparation 1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, and pepper. Cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste (add 1 tablespoon at a time), broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
2. 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.
Nutritional Notes: per serving: 386 calories; 11 g fat (1 g sat, 7 g mono); 61 g carbohydrates; 14 g protein; 15 g fiber; 403 mg sodium; 311 mg potassium. Nutrition Bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).
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