Zesty Wheat Berry-Black Bean Chili Recipe
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Category: |
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Ingredients: |
Ingredients: 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 1/2 teaspoons ground cumin 1 teaspoon dried oregano 1/2 teaspoon salt 1/2 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 1/2 cup chopped fresh cilantro
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Directions: |
Directions:PREPARATION 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. |
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Number Of
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Number Of
Servings:6 servings, about 1 1/2 cups each |
Preparation
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Preparation
Time:25 min. |
Personal
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Personal
Notes: NUTRITION Per serving: 386 calories; 11 g fat ( 1 g sat , 7 g mono ); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.
Nutrition Bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat
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