Heart Healthy Recipes
Wheat Berry Chili
Yield: 8 servings
Ingredients
- 1 cup wheat berries
- 3 cups water
- 1 large onion, chopped
- 1/2 green bell pepper, chopped
- 1/2 yellow bell pepper, chopped
- 4 teaspoons chili powder, or to taste
- 1/4 teaspoon hot pepper sauce
- 1/8 teaspoon black pepper
- 1 (8 ounce) can tomato sauce
- 1 (28 ounce) can tomatoes, diced
- 2 cups beef broth
- 1 (15 ounce) can kidney beans
- 1 (15 ounce) can white beans
- Salt, to taste
Instructions
- Cook wheat 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 microwaved vegetables.
- On stovetop, bring to a boil and simmer uncovered for 1 hour or until desired consistency is reached, stirring occasionally.
Nutrition
Per serving provides approximately: 220 calories, 13g protein, 45g carbohydrates, 11g fiber, 1g fat (0g saturated), 0mg cholesterol, 19mcg folate, 4mg iron, 845mg sodium
Attribution
Recipe and photo used with permission from:
Wheat Foods Council