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 Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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