Spicy Vegetable Chili
Spicy Vegetable Chili
YIELD Makes 4 servings
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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.
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:
- 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.
- 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.
- 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.
This recipe appears in: Mexican
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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