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Wheat Berry Chili

Wheat Berry Chili

108 Ratings
108 Ratings
Recipe Image
Wheat Berry Chili in a bowl
Makes: 8 Servings
Total Cost: $$$$

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 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

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 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.

Notes

Learn more about:

Source:

MyPlate National Strategic Partners
The Grain Chain

Nutrition Information

Nutrients Amount
Total Calories 205
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 194 mg
Carbohydrates 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 will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 205
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 56 g
Dietary Fiber 10 g
Total Sugars 7 g
Added Sugars included 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 0.5 mg
Vitamin B12 0.1 mcg
Vitamin C 33 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 21 mcg
Folate 164 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 58 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/2 cups
Grains 1 ounce
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