Zesty Wheat Berry-Black Bean Chili

Makes 6 servings, about 1 1/2 cups each

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

t½ 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 (agave nectar)

2 cups Cooked Wheat Berries (recipe follows)

Juice of 1 lime

1 avocado, diced

½ cup chopped fresh cilanto

Zesty Wheat Berry-Black Bean Chili Instructions

1. 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.

2. 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.

Zesty Wheat Berry-Black Bean Chili Tips

Canned chipotle peppers (smoked jalape?os) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, they will keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

Nutrition InformationPer serving: 386 calories; 11 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 61 g carbohydrate; 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).

**Cooked Wheat BerriesMakes about 4 1/2 cups

Ingredients2 cups hard red winter-wheat berries (see Tip)

7 cups cold water1 teaspoon saltCooked Wheat Berries Instructions.

1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.

2. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.

Tips

Cover and refrigerate for up to 2 days or freeze for up to 1 month.Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, bakerscatalogue, and Bob's Red Mill, (800) 349-2173.

Cooked Wheat BerriesTips Cont.

Cooked Wheat Berries Nutrition InformationPer 1/2 cup: 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrate; 6 g protein; 4 g fiber; 263 mg sodium; 0 mg potassium.

Source: Eating Well , Photo from Eating Well