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Wheat Berry Chili

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Wheat Berry Chili
En Español

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  • Makes: 8 Servings

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.

Ingredients

  • 1 cup wheat berries
  • 3 cup water
  • 1 large onion, chopped
  • 1/2 green pepper, chopped
  • 1/2 yellow pepper, chopped
  • 4 teaspoon chili powder, or to taste
  • 1/4 teaspoon hot pepper sauce
  • 1/8 teaspoon black pepper
  • 1 can 8-ounce tomato sauce, unsalted
  • 2 cans (14.5 oz) diced tomatoes
  • 2 cup beef broth, 99% fat free, reduced sodium
  • 1 can 15-ounce kidney beans, unsalted
  • 1 can 15-ounce white beans, unsalted

Directions

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

Notes

The "Grain Chain," a group of MyPlate National Strategic Partners committed to promoting and supporting grains, offers a series of recipes featuring whole grains. Members include American Bakers Association, Wheat Food Council, Grains Food Foundation, National Pasta Association, USA Rice Federation, General Mills, and Kellogg's.

 
Source: The "Grain Chain"

Nutrition Information

Nutrients Amount
Calories 205
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 194 mg
Total Carbohydrate 56 g
Dietary Fiber 10 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 58 mg
Iron 6 mg
Potassium 367 mg
N/A - data is not available
Nutrients Amount
Calories 205
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Total Carbohydrate 56 g
Dietary Fiber 10 g
Total Sugars 7 g
Added Sugars 0 g
Protein 15 g
Minerals
Calcium 58 mg
Potassium 367 mg
Sodium 194 mg
Copper 557 mg
Iron 6 mg
Magnesium 110 mg
Phosphorus 287 mg
Selenium 10 mcg
Zinc 2 mg
Vitamins
Vitamin A 72 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 33 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 21 mcg
Folate 164 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 58 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/2 cups
Grains
1 ounce