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Spicy Vegetable Chili


Spicy Vegetable Chili

Spicy Vegetable Chili

Wheat berries are whole, unprocessed kernels of wheat that add a slight crunch to the chili, in addition to a good amount of protein and B vitamins.

Yield

Makes 4 servings

Ingredients

1/2 cup uncooked wheat berries
1 large onion, chopped
1/2 green bell pepper, chopped
1/2 yellow or red bell pepper, chopped
2 stalks celery, sliced
3 cloves garlic, minced
1 can (14-1/2 ounces) chopped tomatoes
1 can (15 ounces) red kidney beans, rinsed and drained
1 can (15 ounces) chickpeas (garbanzo beans), rinsed and drained
3/4 cup raisins
1/2 cup water
1 tablespoon chili seasoning blend or chili powder
1 teaspoon dried oregano leaves
1 tablespoon chopped fresh parsley
1-1/2 teaspoons hot pepper sauce

Preparation

  1. Place wheat berries in small saucepan and cover with 2 cups water; let soak overnight. Bring to a boil over high heat. Reduce heat to low; cover and cook 45 minutes to 1 hour or until wheat berries are tender. Drain; set aside.
  2. Spray large skillet or saucepan with nonstick cooking spray; heat over medium heat. Add onion; cover and cook 5 minutes. Add bell peppers, celery and garlic; cover and cook 5 minutes, stirring occasionally.
  3. Add tomatoes, kidney beans, chickpeas, raisins, 1/2 cup water, chili seasoning, oregano and wheat berries to skillet; mix well. Bring to a boil over high heat. Reduce heat to low; simmer 25 to 30 minutes, stirring occasionally. Just before serving, stir in parsley and hot pepper sauce. Garnish, if desired.

Nutritional Information

Sodium 711 mg
Protein 19 g
Fiber 18 g
Carbohydrate 86 g
Saturated Fat <1 g
Total Fat 4 g
Calories from Fat 8 %
Calories 409

Dietary Exchange

Vegetable 2
Fruit 1-1/2
Starch 3

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