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Ingredients
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2 tablespoons extra-virgin olive oil
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1 large yellow onion, chopped
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1 large yellow bell pepper,chopped
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5 cloves garlic, minced
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2 teaspoons chili powder
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1 ½ teaspoons ground cumin
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1 teaspoon dried oregano
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½ teaspoon salt
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½ teaspoon freshly ground pepper
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2 15-ounce cans black beans, rinsed
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2 14-ounce cans no-salt-added diced tomatoes, undrained
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1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
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2 cups vegetable broth
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2 teaspoons light brown sugar
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2 cups Cooked Wheat Berries, (recipe follows)
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Juice of 1 lime
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1 avocado, diced
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½ cup chopped fresh cilantro
Directions
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Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
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Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.
Associated Recipes
Nutrition Facts (per serving)
371 | Calories |
11g | Fat |
58g | Carbs |
13g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size about 1 1/2 cups | |
Calories 371 | |
% Daily Value * | |
Total Carbohydrate 58g | 21% |
Dietary Fiber 15g | 54% |
Total Sugars 13g | |
Protein 13g | 26% |
Total Fat 11g | 14% |
Saturated Fat 2g | 8% |
Vitamin A 786IU | 16% |
Vitamin C 84mg | 93% |
Folate 114mcg | 28% |
Sodium 734mg | 32% |
Calcium 114mg | 9% |
Iron 5mg | 25% |
Magnesium 21mg | 5% |
Potassium 848mg | 18% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.