Wheat Berry Chili
Wheat berries add a unique texture to this flavor-packed chili recipe. This hearty, colorful one pot meal is sure to be a crowd pleaser.
- Yield
- 8 Servings
- Serving size
- 1 serving
- Rating
- 3.54 of 5 (109 ratings)
Food groups
- Grains: 1 ounces
- Vegetables: 1 1/4 cups
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, no salt added
- 2 14.5-ounce cans diced tomatoes
- 2 cups beef broth, 99% fat free, reduced sodium
- 1 15-ounce can kidney beans, low sodium
- 1 15-ounce can white beans, low sodium
Directions
- Cook wheat berries 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 onions and green and yellow peppers for 1 minute, or until desired softness.
- In a 4-quart pot, combine remaining ingredients with wheat berries and microwaved vegetables.
- On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 232.01 |
| Total Fat | 1.56 g |
| Saturated Fat | 0.3 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 45.67 g |
| Dietary Fiber | 11.63 g |
| Total Sugars | 8.91 g |
| Added Sugars included | 0 g |
| Protein | 12.76 g |
| Calcium | 102 mg |
| Potassium | 804 mg |
| Sodium | 452.42 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 96 mg |
| Phosphorus | 267 mg |
| Selenium | 25 mg |
| Zinc | 2 mg |
| Vitamin A | 59 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 35 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 10 mcg |
| Folate | 82 mcg |
| Thiamin | 0.8 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 46 mg |
Recipes you may also like
- Marinated Beef
- Pizza Eggburger
- Cucumber Blueberry Salad
- Broccoli Baked Potatoes
- Confetti Grain Salad
- Black Bean Soup
- Quesadilla con Huevos
- Italian Broccoli and Pasta
Source
Recipe by: MyPlate National Strategic Partners — The Grain Chain
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/wheat-berry-chili. Federal works are public domain in the United States.