Zesty Wheat Berry-Black Bean Chili

4.8

(30)

30 Reviews

This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.

By Cheryl Sternman Rule

Updated on September 20, 2023

Tested by

EatingWell Test Kitchen

Cook Time:

25 mins

Additional Time:

35 mins

Total Time:

1 hr

Servings:

Yield:

6 servings, about 1 1/2 cups each

Nutrition Profile:

Healthy Pregnancy Healthy Aging High-Fiber Vegan Vegetarian Low-Calorie

Jump to Nutrition Facts

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Ingredients

2 tablespoons extra-virgin olive oil
1 large yellow onion, chopped
1 large yellow bell pepper,chopped
5 cloves garlic, minced
2 teaspoons chili powder
1 ½ teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon salt
½ teaspoon freshly ground pepper
2 15-ounce cans black beans, rinsed
2 14-ounce cans no-salt-added diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
2 cups vegetable broth
2 teaspoons light brown sugar
2 cups Cooked Wheat Berries, (recipe follows)
Juice of 1 lime
1 avocado, diced
½ cup chopped fresh cilantro

Directions

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.
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

Cooked Wheat Berries

Originally appeared: EatingWell Magazine, March/April 2007

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.

Zesty Wheat Berry-Black Bean Chili

Ingredients

Directions

Associated Recipes

Nutrition Facts (per serving)

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