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Wheat Berry Chili |
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Ingredients: |
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1 cup wheat berries |
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3 cups water |
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1 large onion, chopped |
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1/2 green pepper, chopped |
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1/2 yellow pepper, chopped |
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4 teaspoons chili powder, or to taste |
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1/4 teaspoon hot pepper sauce |
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1/8 teaspoon black pepper |
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1 - 8 ounce can tomato sauce |
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1 - 28 ounce can tomatoes, diced |
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2 cups beef broth |
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1 - 15 ounce can kidney beans |
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1 -15 ounce can white beans |
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salt, to taste |
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Directions: Cook wheat in 3 cups of water for 1 hour until tender; add more |
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water if necessary, drain. Rinse with cool water and drain thoroughly. |
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In the microwave on medium heat, cook onion, green and yellow pepper for 1 |
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minute, or until desired softness. |
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In a 4-quart pot, combine remaining ingredients with microwaved vegetables. On |
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stovetop, bring to a boil and simmer uncovered 1 hour or until desired |
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consistency is reached, stirring occasionally. |
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Servings: 8 |
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Calories: 220 |
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Nutrition: Each serving provides approximately: 220 calories, 13 g protein, 45 |
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g carbohydrates, 11 g fiber, 1 g fat (0 g saturated), 0 mg cholesterol, 19 mcg |
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folate, 4 mg iron, 845 mg sodium. |
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Source: Wheat Foods Council |
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