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Wheat Berry Chili

Wheat Berry Chili

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 (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

  1. Cook wheat 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 microwaved vegetables.
  5. On stovetop, bring to a boil and simmer uncovered for 1 hour or until desired consistency is reached, stirring occasionally.

Yield: 8 servings

Calories/Serving: 220

Nutrition: Each serving provides approximately: 220 calories, 13 g protein, 45 g carbohydrates, 11 g fiber, 1 g fat (0 g saturated), 0 mg cholesterol, 19 mcg folate, 4 mg iron, 845 mg sodium

Recipe and photo credit (used with permission): Wheat Foods Council






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