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Wheat Berry Chili

Wheat Berry Chili

101 Ratings
101 Ratings
Recipe Image
Wheat Berry Chili
Makes: 8 Servings
Total Cost: $$$$

Wheat berries add a unique texture to this flavor-packed chili recipe. This hearty, colorful one pot meal is sure to be a crowd pleaser.

Ingredients

  • 1 cup wheat berries
  • 3 cups water
  • 1 large onion, chopped
  • 1/2 green pepper, chopped
  • 1/2 yellow pepper, chopped
  • 4 teaspoons chili powder, or to taste
  • 1/4 teaspoon hot pepper sauce
  • 1/8 teaspoon black pepper
  • 1 can 8-ounce tomato sauce, unsalted
  • 2 cans (14.5 oz) diced tomatoes
  • 2 cups beef broth, 99% fat free, reduced sodium
  • 1 can 15-ounce kidney beans, unsalted
  • 1 can 15-ounce white beans, unsalted

Directions

  1. Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary, drain.
  2. Rinse with cool water and drain thoroughly.
  3. In the microwave on medium heat, cook onion, green and yellow pepper for 1 minute, or until desired softness.
  4. In a 4-quart pot, combine remaining ingredients with wheat berries and microwaved vegetables.
  5. On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally. 
Source:

The "Grain Chain," a group of MyPlate National Strategic Partners committed to promoting and supporting grains, offers a series of recipes featuring whole grains. Members include American Bakers Association, Wheat Food Council, Grains Food Foundation, National Pasta Association, USA Rice Federation, General Mills, and Kellogg's.

Nutrition Information

Nutrients Amount
Total Calories 205
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 194 mg
Carbohydrates 56 g
Dietary Fiber 10 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 58 mg
Iron 6 mg
Potassium 367 mg
N/A - data is not available
Nutrients Amount
Total Calories 205
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 56 g
Dietary Fiber 10 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 58 mg
Potassium 367 mg
Sodium 194 mg
Copper 557 mg
Iron 6 mg
Magnesium 110 mg
Phosphorus 287 mg
Selenium 10 mcg
Zinc 2 mg
Vitamins
Vitamin A 72 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0.1 mcg
Vitamin C 33 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 21 mcg
Folate 164 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 58 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/2 cups
Grains 1 ounce
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MyPlate.gov is based on the
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