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wheat berry chili

Servings: 8


• 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 - 8 ounce can tomato sauce
• 1 - 28 ounce can tomatoes, diced
• 2 cups beef broth
• 1 - 15 ounce can kidney beans
• 1 -15 ounce can white beans
• salt, to taste


Cook wheat in 3 cups of water for 1 hour until tender; add more water if necessary, drain. Rinse with cool water and drain thoroughly.

In the microwave on medium heat, cook onion, green and yellow pepper for 1 minute, or until desired softness.

In a 4-quart pot, combine remaining ingredients with microwaved vegetables. On stovetop, bring to a boil and simmer uncovered 1 hour or until desired consistency is reached, stirring occasionally.

Nutrition: Each serving provides approximately:
220 calories, 13 g protein, 45 g carbohydrates, 11 g fiber, 1 g fat (0 g saturated), 0 mg cholesterol, 19 mcg folate, 4 mg iron, 845 mg sodium.

Recipe courtesy of the Wheat Foods Council


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