CookPal AI
recipe image

Wheat Berry Chili

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.

  • 8 Servings
  • $9.00 or more

Ingredients

  • 1 cup wheat berries
  • 3 cups water
  • 1 large onion, chopped
  • 1/2 green pepper, chopped
  • 1/2 yellow pepper, chopped
  • 4 teaspoons 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 cups beef broth, 99% fat free, reduced sodium
  • 1 can 15-ounce kidney beans, unsalted
  • 1 can 15-ounce white beans, unsalted

Steps

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 onions and green and yellow peppers 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.

Ingredients

Serving Size:

NutrientsAmount
Total Calories205
Total Fat1 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol1 mg
Carbohydrates56 g
Dietary Fiber10 g
Total Sugars7 g
Added Sugars included0 g
Protein15 g
Minerals
Calcium58 mg
Potassium367 mg
Sodium194 mg
Copper557 mg
Iron6 mg
Magnesium110 mg
Phosphorus287 mg
Selenium10 mcg
Zinc2 mg
Vitamins
Vitamin A72 mcg RAE
Vitamin B60.5 mg
Vitamin B120.1 mcg
Vitamin C33 mg
Vitamin D0 mcg
Vitamin E3 mg
Vitamin K21 mcg
Folate164 mcg DFE
Thiamin0.3 mg
Riboflavin0.2 mg
Niacin5 mg
Choline58 mg

Source:

  • MyPlate National Strategic Partners
  • The Grain Chain