Hearty Wheat Berry Chili

This high-fiber chili combines whole grain wheat berries and protein-rich beans for a deeply satisfying, heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (8 servings), not per serving.

• 1 cup wheat berries · 249 kcal in the whole recipe
• 3 cups water
• 1 large onion, chopped · 47 kcal in the whole recipe
• 1/2 green pepper, chopped · 14 kcal in the whole recipe
• 1/2 yellow pepper, chopped · 18 kcal in the whole recipe
• 4 teaspoons chili powder
• 1/4 teaspoon hot pepper sauce
• 1/8 teaspoon black pepper
• 1 can (8 ounces) tomato sauce, no salt added · 61 kcal in the whole recipe
• 2 cans (14.5 ounces each) diced tomatoes · 116 kcal in the whole recipe
• 2 cups beef broth, 99% fat free, reduced sodium · 26 kcal in the whole recipe
• 1 can (15 ounces) kidney beans, low sodium · 621 kcal in the whole recipe
• 1 can (15 ounces) white beans, low sodium · 704 kcal in the whole recipe

Method

1. Cook the wheat berries in 3 cups of water for about 1 hour until tender. Drain, rinse with cool water, and drain thoroughly.

   

2. In a microwave-safe bowl, cook the chopped onion, green pepper, and yellow pepper on medium heat for 1 minute until slightly softened.

   

3. In a large 4-quart pot, combine the cooked wheat berries, microwaved vegetables, tomato sauce, diced tomatoes, beef broth, kidney beans, white beans, chili powder, hot sauce, and black pepper.

   

4. Bring the mixture to a boil on the stovetop, then reduce the heat and simmer uncovered for 1 hour, stirring occasionally, until the chili reaches your desired thickness.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.