Thursday, November 5, 2009
Zesty Black Bean and Wheat Berry Chili
I cooked some wheat berries yesterday and had them in the frig, so this recipe was a natural choice. To cook wheat berries, rinse them, cover 1 cup with 6 cups of water and 1 teaspoon of salt. Bring to a boil, then cover and simmer for an hour 'til tender. Drain, rinse and store in frig or freeze them.
Zesty Wheat Berry-Black Bean Chili
From EatingWell: March/April 2007, EatingWell for a Healthy Heart Cookbook
This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.
6 servings, about 1 1/2 cups each | Active Time: 25 minutes | Total Time: 1 hour
* 2 tablespoons extra-virgin olive oil
* 1 large yellow onion, chopped
* 1 large yellow bell pepper,chopped
* 5 cloves garlic, minced
* 2 teaspoons chili powder
* 1 1/2 teaspoons ground cumin
* 1 teaspoon dried oregano
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 15-ounce cans black beans, rinsed
* 2 14-ounce cans no-salt-added diced tomatoes, undrained ( I used one large can of Muir Glen Fire Roasted diced)
* 1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
* 2 cups vegetable broth
* 2 teaspoons light brown sugar
* 2 cups Cooked Wheat Berries, (recipe follows)
* Juice of 1 lime
* 1 avocado, diced
* 1/2 cup chopped fresh cilantro
1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.
Per serving : 386 Calories; 11 g Fat; 1 g Sat; 7 g Mono; 61 g Carbohydrates; 14 g Protein; 15 g Fiber; 703 mg Sodium; 311 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat
Tips & Notes
* Tip: Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.
I used two chipotle peppers, so it was on the spicy side. We'll see how it is tomorrow. Most soups and chilis taste better the second day. It was good, and and I liked the texture the wheatberries brought to the party, but I think a spoonful of sour cream stirred in would add some needed balance. Sadly, I didn't have any on hand. And maybe a can of drained fire roasted green chiles.
Edited to say that I like this a lot more after it's had a chance to sit for a day or two and have the flavors mingle and mellow. Should freeze perfectly - I put a few servings in the freezer for later.