Dairy-Free
Dinner
Low-Fat Low-Carb Low-Sugar
Lunch
Side Dishes
Soup + Salad
Wheatberry Chili
Prep: 15 mins
Cook: 120 mins
Cook: 120 mins
Servings: 6
What are wheatberries? We asked ourselves the same thing – so here’s the skinny: wheatberries are the whole grain form of wheat, the whole, complete grain before it’s undergone any processing. A fantastic source of potassium, iron and fiber, wheatberries add a unique texture to this flavor-packed chili recipe. This hearty, colorful one pot meal is sure to be a crowd pleaser.
Ingredients
- 1 cup wheatberries
- 3 cups water
- 1 large onion, chopped
- ½ green pepper, chopped
- ½ yellow pepper, chopped
- 4 teaspoons chili powder, or to taste
- ½ teaspoon hot pepper sauce
- Freshly ground black pepper, to taste
- 1 can 8-ounce tomato sauce, unsalted
- 2 cans (14.5 oz) diced tomatoes
- 2 cups beef (or veggie) broth, 99% fat free, reduced sodium
- 1 can 15-ounce cannellini beans, unsalted
- 1 can 15-ounce kidney beans
- unsalted Hot sauce to taste
*Choose organic whenever possible
Nutritional Info
| Nutrition Info | PerServing | Daily% |
|---|---|---|
| Calories | 335 | 17% |
| Fat (g) | 4 | 6% |
| Saturated Fat (g) | 1 | 6% |
| Carbohydrates (g) | 55 | 18% |
| Protein (g) | 24 | 47% |
| Sugars (g) | 6 | 0% |
| Fiber (g) | 13 | 53% |
Preparation
- Cook wheatberries 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 wheatberries and microwaved vegetables.
- On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.
- Serve and enjoy!
Tip
Use veggie broth to make vegetarian.
TAGS: Bell Pepper, Cannellini Beans, Chili, Fiber, Heart Healthy, Hot Sauce, Kidney Beans, Onion, Simple, Spicy, Wheatberries
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