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
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
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).