Zesty Wheat Berry-Black Bean Chili

If you have approximately 1 hour to spend in the kitchen, Zesty Wheat Berry-Black Bean Chili might be an awesome gluten free, dairy free, lacto ovo vegetarian, and vegan recipe to try. One portion of this dish contains about 11g of protein, 10g of fat, and a total of 279 calories. This recipe serves 6. For $1.36 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. A mixture of salt, oregano, garlic, and a handful of other ingredients are all it takes to make this recipe so tasty. 5625 people found this recipe to be scrumptious and satisfying. It is perfect for The Super Bowl. It works well as a budget friendly soup. It is brought to you by Eating Well. Many people really liked this American dish. Overall, this recipe earns a super spoonacular score of 97%. Zesty Shrimp & Black Bean Salad, Zesty Chipotle Black Bean Cakes, and Zesty Chipotle Black Bean Cakes are very similar to this recipe.

Servings: 6

Preparation duration: 25 minutes

Cooking duration: 35 minutes

 

Ingredients:

1 avocado, diced

2 15-ounce cans black beans, rinsed

2 teaspoons chili powder

1-2 canned chipotle peppers in adobo sauce, minced (see Tip)

1/2 cup chopped fresh cilantro

5 cloves garlic, minced

1 1/2 teaspoons ground cumin

Juice of 1 lime

2 teaspoons light brown sugar

2 14-ounce cans no-salt-added diced tomatoes, undrained

2 tablespoons extra-virgin olive oil

1 teaspoon dried oregano

1/2 teaspoon freshly ground pepper

1/2 teaspoon salt

2 cups vegetable broth

1 large yellow bell pepper,chopped

1 large yellow onion, chopped

Equipment:

dutch oven

bowl

Cooking instruction summary:

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.

 

Step by step:


1. Heat oil in a Dutch oven over medium-high heat.

2. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes.

3. 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.)

4. Remove from the heat. Stir in lime juice.

5. Garnish each bowl with avocado and cilantro.


Nutrition Information:

Quickview
285k Calories
11g Protein
10g Total Fat
40g Carbs
47% Health Score
Limit These
Calories
285k
14%

Fat
10g
16%

  Saturated Fat
1g
10%

Carbohydrates
40g
14%

  Sugar
6g
8%

Cholesterol
0.0mg
0%

Sodium
1113mg
48%

Get Enough Of These
Protein
11g
23%

Vitamin C
80mg
98%

Fiber
14g
60%

Folate
139µg
35%

Manganese
0.66mg
33%

Potassium
1003mg
29%

Iron
5mg
28%

Copper
0.5mg
25%

Vitamin B6
0.45mg
22%

Phosphorus
220mg
22%

Magnesium
85mg
21%

Vitamin B1
0.31mg
21%

Vitamin K
21µg
20%

Vitamin B2
0.32mg
19%

Vitamin E
2mg
18%

Vitamin A
867IU
17%

Vitamin B3
2mg
14%

Calcium
124mg
12%

Vitamin B5
1mg
10%

Zinc
1mg
9%

Selenium
2µg
4%

covered percent of daily need
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Food Trivia

One fast food hamburger may contain meat from 100 different cows.

Food Joke

Juan was driving down a country lane in his pickup when suddenly a chicken darted into the road in front of him. He slammed on his brakes, but realized that the chicken wasspeeding off down the road at about 30 miles an hour. Intrigued, he tried to follow the bird with his truck, but he couldn`t catch up to the accelerating chicken. Seeing itturn into a small farm, Juan followed it. To his astonishment, he realized that the chicken had three legs. Looking around the small farm, he noticed that ALL of thechickens had three legs.The farmer came out of his house, and Juan said, "Three-legged chickens? That`s astonishing!"The farmer replied, "Yep. I bred `em that way because I love drumsticks."Juan was curious. "How does a three-legged chicken taste?"The farmer smiled. "Dunno. Haven`t been able to catch one yet."

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