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.
Makes 4 servings
|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|
|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|
- 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.
|Saturated Fat||<1 g|
|Total Fat||4 g|
|Calories from Fat||8 %|
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